Health

If you are struggling with sleepless nights, chances are that your bedroom is keeping you awake. Unwinding before bed and consuming the right foods can positively impact sleep quality, but it’s not enough. If you want to wake up every morning feeling refreshed, take the time and effort to create a sleep-friendly bedroom. You’ll want it to be a sanctuary for restful sleep. The bedroom shouldn’t be noisy, cluttered, or too bright. It should help you reach the peak of slumber and stay there for as long as possible. If you optimize your bedroom, your dreams will become much easier. Given the fact that you spend about a third of your life sleeping, do not waste any more time and do something.

Give yourself an advantage with a bedroom design that relaxes your mind and body. Keep on reading to find out what it takes to prepare your bedroom for the perfect night’s sleep. The good news, it’s not that complicated.

Choose mattresses, pillows, and sheets that are comfortable 

Replacing the old mattress is a good place to start. A comfy mattress will offer a restful sleep that decreases stress levels. If it’s comfortable and supportive, you won’t wake up achy or stiff. An adjustable air bed is the answer to your sleeping problems. You can adjust the firmness when you sleep on your back and make it softer when you sleep on your side. Sleep Number beds tend to be popular among consumers. If you’re just starting your research, a Sleep Number bed comparison can come in handy. You do not want to make a decision on the fly. Everyone who shops on the Internet compares products before making a decision on buying.

Get a body pillow for when your partner is away. It’s great at combating restless slumbers. Also, get a roll for behind your neck and a wedge for behind your back. After a couple of days, you’ll find it impossible to sleep without them. As for the sheets, you shouldn’t be wrapped in a scratchy material/fabric that makes you feel uncomfortable. Even if you’re not what is called a sheet snob, be picky when shopping for new bedding. Don’t purchase anything that doesn’t feel soft to the touch. Soft mattresses are best for those who have a tendency to sleep on the side because they better align the spine. Nevertheless, if the mattress is too soft, the body will sink and this will lead to back pain.

Ditch all electronics 

You shouldn’t have a TV in your bedroom and you should certainly not use your cellphone before going to bed. Electronic devices delay the body’s internal clock and suppress the sleep-inducing hormone – melatonin, in other words. This is due to the blue light emitted by these gadgets. Your smart devices will rob you of your sleep. Studies have demonstrated that exposing a person to blue light suppresses the body’s release of melatonin, that is, the hormone that regulates sleep. TVs, tablets, laptops, and smartphones interfere with sleep.

Resist the temptation of checking your email or signing into your social media accounts before going to sleep. These apparently harmless habits affect your sleep and your brain’s health. Design your bedroom so that the TV is no longer the central point, even if this requires a little bit of rearranging. When you are all tucked into bed, you should be ready to catch some Z’s. Consider putting a curfew on electronics. More exactly, set a time past which using electronics is unacceptable. The outcome is that you will not be grumpy the next day.

Brighten up the interior and reinvigorate the space 

The color of the bedroom can take a toll on your mood and disposition. But what does it matter since the lights are out? If you don’t have a calming and relaxing environment during the day, you’ll not be able to fall asleep in the morning. If the bedroom walls are starting to look a little drab, it’s time to make a change. Budget-friendly wall art can help spruce up the walls and reinvigorate the space. If you’re not into that sort of thing, repaint the room in yellow or soft blue. Bring in the colors of the sun or the sky.

Use mirrors to get more natural light into the bedroom. A mirror will help spread the small amount of light coming in through the window. It can even bounce energy through the room. According to feng shui experts, it’s best to hang the mirror on the wall opposite your bedroom. If it bothers you that the mirror reflects your bed, simply change the spot.

Lower the temperature, will you?

If you have tried all the solutions mentioned earlier, the bedroom temperature is the reason why you are not getting quality sleep. How hot or how cold you feel directly impacts interferes with your ability to get a good night’s rest. The temperature of the bedroom for adults should be between 60 and 72 degrees Fahrenheit. However, attention needs to be paid to the fact that everyone has different optimal temperatures for sleeping, which translates into the fact that you have to experiment until you find a temperature you are okay with. It will be almost impossible to find out the exact measure without a thermometer.

There are all sorts of apps you can use to measure ambient temperature. You can optimize your health in real-time. Speaking of which, invest in a smartphone-controlled thermometer. Smart technology is already here and it would be a shame not to take advantage of it. You can control the bedroom temperature from work and view energy usage through your smartphone. The bedroom will not become uncomfortably hot or cold, so it is highly unlikely that you will wake up in the middle of the night. If you are still having trouble falling asleep, maybe you have been drinking too much coffee. While caffeine is not as bad as other go-to substances, it does lead to poor sleep.

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Nothing can compare to sleeping on a bad mattress. You wake up feeling achy, which can zap the energy and positivity out of your day. The mattress forces you to sleep in an unnatural position that twists and strains your back. Is your mattress keeping you awake? The time has come to buy a new one. A new mattress is a significant purchase in terms of comfortable and peaceful sleep, meaning that you shouldn’t take it lightly. After doing a little bit of research, you will see that there are a handful of mattresses for sale. As a shopper, it’s easy to get lost in the buzzwords used by manufacturers and retailers. Some sell identical big-name mattresses under different names, which makes things even more complicated.

If you don’t want your mattress buying to transform into a nightmare, consider these tips. It helps to be armed with knowledge when you’re in the market for a new mattress.

Read consumer mattress reviews, especially when buying online 

You need to get a good idea of the options that are currently available. Thanks to the Internet, you have access to everything and making a decision has never been more difficult. If you’re afraid that you’ll make the wrong choice, start reading mattress reviews. More than 90% of shoppers use online reviews as part of their search. The Internet is full of places where consumers can evaluate products based on their impressions and feedback from others. Since you can’t test the mattress, you might as well find out what others have to say about it. You’ll know if the bedding is legit or not. Don’t assume that you’ll be happy with the mattress.

Get a good idea about the product you are about to buy. Buying a new mattress can be expensive enough, so it is essential to get things right from the beginning. The question now is: How many reviews are enough? Well, shoppers generally read between 1 and 6 reviews before committing to a decision. If you are going to read online reviews, go beyond the seller’s website. Search the entire Web. If there are enough positive reviews or star ratings for a particular mattress, you’ll feel better knowing the mattress is a good fit for you. If you don’t do your research, you’ll be dealing with sleepless nights and early morning awakenings.

Measure the dimensions of the mattress 

Before heading out to the mattress store, it’s recommended to measure the dimensions of your mattress. It’s easier if you use a tape to measure the size of the bedding, as well as box spring in inches. Measure the height, length, and width. You’ll get the most precise measurements if there isn’t anything on the mattress. Remove any blankets, sheets, pillows, and so on. Write down the dimensions of your mattress so you don’t forget them. Keep in mind that a comfortable bedroom needs to have at least 3 feet of space on the two sides of the mattress. If you change the size, you’ll need a brand-new frame and a new headboard.

Buying a new mattress can turn out to be a nightmare if you are confused when it comes down to the size of the bed. Every mattress size has a singular measurement that manufacturers have agreed upon as the standard. However, attention needs to be paid to the fact that, sometimes, the products do not measure exactly what they should. Your new mattress could be one inch shorter or longer than the standard size. Maybe so, but this does not affect the performance of the mattress. Most importantly, you will be able to fit the mattress in the bed frame.

Ask about returns and trial periods 

If the mattress you’ve just bought is faulty or damaged, you should return it right away. You have the right to return it for a refund. If you haven’t removed the law tag, you’re all right. You shouldn’t end up with a mattress that’s unsupportive, uncomfortable, or unfit for the purpose. As a rule, you have a 30-day trial period, in which you can return the product without saying why. If you’re buying the mattress online, you might be lucky to get a 100-day trial period or more. Ask, to be on the safe side. You don’t want to have any surprises. Needless to say, convenience comes at a price. If you want a good mattress, you’ll have to dig deep into your pockets.

Some stores will offer an exchange or credit. So, if you are not happy with your purchase, you can get something acceptable. Make sure the mattress is in perfect condition and has its original packaging. It is important to read the terms and conditions before heading off to the mattress shop. Check out the rules and guidelines that shoppers agree to follow. If you bought the mattress online, simply send the goods back within 14 days. You should get a refund right away. With bespoke items, things get complicated in the sense that you will struggle to get your money back. And you may be required to pay for the delivery.

Take your time and don’t act on impulse, even if it’s just a mattress. If you do not already have a budget, make one and stick to it. It will not take more than 10 minutes of your time. You can give yourself permission to spend a lot of cash, but do not exaggerate. Do not spend money just for the sake of it. If you are not sure whether or not to buy a product, wait a day or two before finalizing the purchase. You will think more clearly when your head is cold. The wrong mattress won’t offer you adequate support, not to say that it can ruin your sleep. Do your due diligence and avoid sleepless nights.

Generally speaking, brands have value. Look for a good quality product that gives you peace of mind. If the mattress is good, it will provide support and comfort. You will not even dream about asking for your money back.

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You go to sleep exhausted with the hope that by morning you’ll feel a little better and, most importantly, well-rested. Then the alarm goes off, you try to get up, and you feel it – the dreaded back pain. Waking up with back pain is something no one dreams about. But what causes it?

Although it’s a fairly common problem, some people experience it more than others. It could be a medical condition that requires a visit to the doctor, or it can be due to environmental factors such as sleeping on an uncomfortable mattress or in an awkward position. Let’s look at five of the most common causes of morning back pain.

You Need New Pillows

Let’s talk about your pillows. Do you wake up regularly with aches and pains, especially in your shoulders and neck? Are your pillows lumpy and you have to bend them in half to get some decent support? Do they have permanent and noticeable stains from sweat? Maybe it’s time to change your pillows. The National Sleep Foundation recommends that you change them every one or two years.

Pillows play an important role in keeping your body in alignment during sleep. For example, if you like to sleep on your side like most people, you can place a firm pillow between your knees. This will support your upper leg and prevent additional stress on your hips and lower back.

The perfect pillow should fit your individual shape and sleeping position to relieve pressure on the intricate structures of your spine. Memory foam pillows like best bamboo pillow can adapt to your shape, and they’re also more durable.

You Need a New Mattress

If your mattress is saggy or lumpy, we may have identified the cause of your morning back pain. Try to remember the last time you changed your mattress. Has it more than ten years? Then you need to go shopping. The level of support and comfort a mattress provides depends on the materials used to manufacture it, thickness, and firmness. In turn, the firmness will depend on your weight and personal preference.

You don’t want a mattress that will sink under your weight, but you also don’t want one that feels like you’re sleeping on the floor. If your mattress does not offer the appropriate support, you will not only wake up with back pain, but you’ll be moving in your sleep a lot because you’re trying to find a comfortable position. That’s the perfect recipe for waking up grumpy.

Sleeping Position

One of the reasons why most people sleep on their side is because it’s the most comfortable position. If you often wake up with aches and pains, the cause might be your sleeping posture. If you sleep flat on your back, it not only makes snoring worse, but it can result in lower back pain. Sleeping on your stomach isn’t great either because it flattens the natural curvature of your spine.

Doctors usually recommend that you sleep on your side with a pillow between your knees, as mentioned earlier. Of course, if that makes it harder to fall asleep, you can always relieve the pressure with pillows. If you sleep on your back, put a pillow under your knees to reduce lower back pain, and if you sleep on your stomach, place a pillow under your pelvis.

Pregnancy

Back pain is very common during pregnancy, and some women start to experience it even after only eight weeks. However, it’s most likely to become an issue between months five and seven. This is due to several reasons:

• Weight gain – The average woman gains 25 to 35 pounds during pregnancy, and her spine has to support that extra weight, which can lead to pain in the lower back. Moreover, the growing baby and uterus put pressure on the nerves of the pelvis.
• Posture changes – Since pregnancy shifts your center of gravity, you will adjust your posture, and the way you walk even without realizing it. This can also result in strain and back pain.
• Ligaments – The ligaments in your body will become softer and stretch to make giving birth easier. However, this can cause back pain because it places more stress on the joints of your pelvis and lower back.

After sleeping for a long time in the same position, lower back pain can worsen in the morning. This is why women use maternity pillows. Much like we talked about how to use regular pillows to maintain the body’s natural alignment, maternity pillows are designed to support the changing contours of a pregnant woman’s body and make it easier for her to sleep in a comfortable position.

Disc Degeneration

Degenerative disc disease or spinal arthritis can occur without a triggering event. As we age, the natural wear and tear of the discs between the vertebrae in the spinal cord can narrow the lumbar spinal canal. In some cases, there are no symptoms of discomfort for several years, but since it compresses the spinal nerves, it will start to affect mobility most frequently in the lower back.

Since the pressure inside the disc is higher in the morning, it can lead to pain that ranges from moderate to intense. Other common symptoms of degenerative disc disease include:

• Weakness in the muscles of the legs
• A sensation of tingling or numbness in the legs and arms
• Pain can worsen when bending, lifting, or sitting for prolonged periods, but it improves when changes positions or walking.

If you’ve experienced the symptoms mentioned above, you should make an appointment with your doctor. After taking your medical history and conducting a physical exam to assess your reflexes, range of motion, curvature, and alignment of your spine and see which motions cause pain or discomfort, they will most likely order imaging tests such as X-rays, magnetic resonance imaging scan (MRI) to get a better look at your spinal discs and see if there’s any bone or nerve damage.

Treatment usually involves taking pain medications such as OTC (over-the-counter) pain relievers or steroid injections. Steroid injections contain strong medications to relieve pain, and the effects can last from six weeks to six months. They’re usually administered in the epidural area, a fluid-filled space around the spinal cord.

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With the world moving more and more toward online and at-home businesses, it is not unlikely that you’ve thought about starting a home-based business of your own. The health and wellness industry is booming and lucrative, so a home-based health and wellness business may be just the ticket to motivate you during this period, as well as provide you with major profits. If you want to succeed at your home-based health and wellness business so you can get a cut of that industry capital, here are five great tips.

After the passage of the 2018 Farm Bill, which rescheduled hemp products that do not contain significant amounts of THC and created a regulatory framework for their sale, the CBD market has exploded in popularity. If you’re not familiar, CBD (short for cannabidiol) is one of the cannabinoids found in the cannabis plant, though it doesn’t produce the intoxicating high that has become the signature of THC. Users have long reported beneficial side effects, but it’s only recently that science has begun to catch up. The FDA even recently approved its first CBD-based prescription medication, Epidiolex, to treat certain rare seizure disorders. If you were thinking about getting into the business, there’s no better time, so let’s discuss six basic tips for breaking into the CBD industry.

I think it’s fair to say that most of us have been listening to more medical professionals over the course of the last two months than ever before, clinging to every word that brilliant experts like Dr Mark Swaim have had to say about this virus, the effects and most importantly how to look after ourselves during the lockdown period. One of the key things which so many medical professionals have been talking about has been the need to increase our levels of physical exercise during this lockdown and here is why it is so important.

Resist Temptation

Because we are home all of the time there is a very real temptation to give in to some bad habits. Drinking more alcohol, eating more junk food, being sedentary for more time than we usually are, all of which is of course going to do us no good at all. Physical exercise however is something that can help dissuade us from doing these things because it will have undone all of the work which we have done working out.

Mental Health

There are clear links between physical health and mental health and that is why it is more essential than ever that we are working hard to maintain a positive status of mental wellbeing. The more that you work out the more confident and the better you feel about yourself and your attitudes towards self care, this is critical in ensuring that you are mentally ready for the tough conditions under which we are living under at the moment. Just 30 minutes of exercise per day is more than enough to keep you fighting fit, physically and mentally.

Time Killer

They say that the devil makes work for idle hands and that is certainly something which many of us run the risk of doing during lockdown. This is yet another reason why physical health and exercise is so important, because in doing exercise you are filling the time and using it well, rather than looking for ways in which to waste time. Alleviate boredom by becoming a little obsessed with your physical health.

Leave Like Boss

We don’t often get an opportunity to make a big change in terms of our image as we see people almost every day so they will see the process that we go through. This lockdown however has given us the perfect opportunity to do exactly that and your mission should be to come out of this quarantine looking in the best shape that you ever have. This is a chance to come out of this situation looking like a boss and wowing people with your new look, the best part is that so many will come out looking the opposite, making you look even better!

Work on yourself during this strange time, focus on staying health and doing as much exercise as possible, at least then you can look back and feel proud of what you have been ding with your time.

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Around a decade a go I watched the brilliant David Crawford MD give a speech about the future of medicine and some of the technological advancements which we’’d be likely to see. Scarily enough Dr Crawford was on the money about so many of those things and we have certain treatments, machinery and processes which he saw coming even back then. I was thinking about this the other day and considered what the future of the medicine may look like in another 10 years, and here is where I think that we are headed.

Robots

Dr Crawford alluded to the future of artificial intelligence during that speech but conceded that it would still be a long way off and he was right. We now know that robots can play a key role in medicine and we are already beginning to see this in the early stages. The future of robotics in medicine is incredibly exciting and there are a range of tasks which they will be able to do. WE have seen trials of human operated robots which can perform surgery on patients, remotely controlled by a surgeon far away. The benefit of that of course would be that the best surgeons could help people all over the world. We have also seen robots taking over the administration of medicine allowing nurses to be less overwhelmed. The future of robots in medicine is very exciting.

Video Calling

Something which we are certainly going to see in the near future is the implementation of video calling for doctors which will allow the hospitals to have less pressure and free up space. The number of patients which go to hospital when it is not required is alarmingly high and that is why we need to try implement some technology which can help to fix this. A GP appointment via video call is the perfect way to do this, doctors will be able to see many patients in a short space of time, they will also be able to offer advice to the patients and advise on whether or not they need to go and seek help in the hospital.

Bio-Chip

It may be a controversial subject but we are already seeing smart chips get developed which could very well help a wide variety of people to manage their bodies. The first which we have seen is for sufferers of diabetes who can have a machine installed into their bodies, with a small chip which will manage the amount of insulin in their bodies. This will then be managed from a smartphone and allow the sufferer to easily manage their treatment. In the future we could certainly see bio-chips which are installed in the body and can help with cholesterol or blood pressure, perhaps even nutrient management as well.

These are my 3 picks for the future of medicine, inspired by the brilliant Dr. Crawford, what do you think the future of medicine looks like?

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Many people are concerned about their overall well being. This has led many people into watching what they eat and exercising. Because many people are getting into working out, the fitness industry has been rapidly growing. You will always find many people in the gym ready to work hard to get their dream body.

Excessive body fat can be dangerous to one’s health. Today’s lifestyle has led many people to have excessive body fat and be out of shape. People tend to lack enough time to exercise because of work and taking care of their families. Here are some tips on burning more body fat.

Strength Training

Strength training is very effective in burning fat and reducing body weight. Many of those who wish to burn more fat tend to only focus on cardio exercises. If you add strength training to your workout routine, you can burn more fat and reduce your weight. Those who are looking to add more muscles should also incorporate strength training into their routines. The more you strength train, the more calories you will burn. Those who wish to have a good physique and build more muscles should consider visiting Musclesfax for the best anabolic steroids. When strength training, you should not refrain from lifting heavy weights. This will be crucial in burning more body weight and building muscles. It is, however, vital to start with weights that you can comfortably lift and then gradually increase the amount with time.

What to Eat

Watching what you consume is crucial when your main goal is to burn more fat. Many people tend to focus on exercise and forget regulating their diets. Most food that we eat today tend to be unhealthy and make many people have excessive body fat. You should ensure that you include more protein in your diet. Protein is known to reduce appetite, thus helping you reduce your calorie intake. You can also include healthy fats in your diet, which you can get from nuts and seeds. These fats will be crucial in reducing your calorie intake since they tend to take a long time being digested, thus reducing appetite. Refraining from drinking beverages that are filled with sugar will also be helpful to those who wish to lose more body fat. Consuming less alcohol will also be beneficial since it contains a lot of calories.

Cardio

Cardio is the go-to exercise for those who want to reduce body fat. There are various forms of cardio exercises that are known to be essential in burning body fat. They include walking, running, and cycling. You should include cardio exercises in your routine for great results. Make sure that you save some time to do cardio. Simply walking to or from work will be beneficial to your overall health and help you burn more body fat.

Conclusion

Burning body fat is essential for one to be healthy. You need to get out of your comfort zone and do more exercise. Sleep is also essential in helping many people successfully reduce weight.

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There are some great tutors near me who cover a wide range of topics and I have actually had the pleasure of working with two of them during my distance learning studies. Sadly there are also some not so great tutors near me, and I have had the displeasure of working with one of them, who I swiftly changed. Private tutelage is a great way to support and boost your learning, they are able to help with any knowledge gaps which you may have, they can support with specifics and the details of your studies and as long as you get a high quality tutor, the probabilities of you being better at what you are learning is incredibly high. As I said, the key is getting a great tutor, and here is what one should look like.

Knowledgeable

Honestly it sounds a bit odd to think that a tutor wouldn’t be knowledgeable but unfortunately there are some who just don’t have the depth of knowledge which you may be looking for, and you will spot this pretty quickly. After a few sessions you may get the feeling that they don’t have the required depth, if that is something you feel then it is better to switch things up.

Teaching

What I have noticed that can occasionally happen is that you get a tutor who has a wonderful amount of knowledge but they don’t really have the awareness or the manner to teach it. I can only assume that friends or family of these people have told them that they should use their knowledge to help others, but they are just not that good at sharing that knowledge.

Flexibility

The tutor who I previously had wished to have sessions in a coffee shop, something which I wasn’t that keen on but I tried it out. Unfortunately after a couple of sessions I wasn’t getting the most out of it and so I asked for us to do a video call session, which he refused, with no reason. You have to have some level of flexibility around this because it is essential that you feel comfortable in your environment to learn. A great tutor should most certainly be flexible around how they teach.

Personalized

This talk of flexibility leads me nicely onto the next point which is that a great tutor should be able to personalize their approach to what your needs are. This is not a school classroom where there is a set syllabus to follow, the tutor sessions are about helping you out with your knowledge gaps and helping you to improve the way in which you learn a certain subject. Given that we all have different difficulties with different things, it makes little sense to have one approach to every single person who the tutor is helping.

A great tutor will speak with you about your learning, your difficulties and then mould their lessons from there, in order to best help you.

To read more on topics like this, check out the Health category

With the rise in popularity of CBD-based products in the health and wellness industry, many of us are eager to find out as much as possible about its benefits and how to make the best out of our CBD oils, tinctures and supplements.

You may have noticed that some premium CBD brands choose to combine their products with MCT oil and wondered why. In this article, we’re going to explain what MCT oil is, what it does, and why it works so well with CBD oil. But first, let’s go over some CBD basics.

What Is CBD?

The Cannabis sativa plant produces over 100 different cannabinoids, the best known among them being THC and CBD. THC or tetrahydrocannabinol is the compound responsible for the psychotropic effects we typically associate with “smoking weed”: profound relaxation, euphoria, increased appetite, or the “munchies,” a certain degree of sedation and sleepiness, as well as an inclination towards introspection and philosophical conversations. THC causes these effects because it can directly bind to the CB1 receptors in the brain.

CBD or cannabidiol, on the other hand, cannot bind directly to cannabinoid receptors, and it produces its effects by stimulating the body to produce endogenous cannabinoids such as anandamide. This way, it promotes homeostasis without any psychotropic effects, so you can rest assured that you won’t get “high” from it. In fact, products such as Pure CBD Oil are extracted from hemp, a strain of the Cannabis plant with less than 0.3% THC.

What Is MCT Oil?

Before we go into the benefits of combining MCT oils with CBD products, we need to get a clear understanding of what MCT oils are. In recent years they have received more attention due to the popularity of the Ketogenic diet, but there still seems to be a lot of confusion as to their role.

MCT stands for medium-chain triglycerides, but what does that mean? In simple terms, triglycerides refer to naturally occurring fats found in plants, animals, and our own bodies. What makes MCTs so special is how the body reacts to them compared to LCTs or long-chain triglycerides. The body can break down and metabolize MCTs much faster than LCTs, and they’re less likely to be stored as fat.

MCT is obtained from coconut or palm kernel oils through a process called fractionation. The solid oil is heated until it melts and then allowed to cool down and re-solidify. In the next step, the scentless and tasteless MCT oil can be separated from the solid.

Why Combine MCT With CBD?

MCT helps boost CBD’s efficacy through its bioavailability, meaning the amount of CBD that goes into your bloodstream once you’ve ingested the product. The reason why manufacturers recommend you administer CBD oil sublingually is precisely this: to increase its bioavailability by allowing the mucus membranes to absorb the active ingredients.

If the product has to pass through the digestive system, it decreases its bioavailability. Fortunately, MCT oil works really well as a carrier for CBD, resulting in higher amounts of CBD reaching the bloodstream. This basically means that you’ll need less of the product to get the same effects due to a more efficient absorption.

To read more on topics like this, check out the Health category.