Get the Best Rest by Using Natural Relaxation Methods Before Bed

How many times have you been so relaxed that you fell asleep on accident? Well, if you’re having trouble sleeping, you probably haven’t had very many of those moments lately. But today may very well change all that. We’re coming to you with some tips on natural relaxation methods you can use to increase the frequency of these relaxing moments. The easier it is for you to train your body to relax naturally, the easier it’ll be to get the quality rest your body deserves.

Create a Naturally Relaxing Environment

We want to take a moment to emphasize how important it is to learn how to relax naturally if you’re having sleep problems. Anybody can take a prescription pill or swing by the drugstore and pick up an over-the-counter sleep aid. But this is often the worst thing you can do for your health and wellness. While these medicines may make you feel drowsy, you don’t actually get quality sleep when you take them. If anything, the chemicals in these drugs can inhibit your ability to get truly healthful and restorative rest. If you take them for a long period of time or abuse them, they may even do permanent damage to your body’s ability to get restorative rest! So try to avoid them at all costs.

Instead, start by setting up a naturally relaxing environment so that you can train your body to sleep on its own. It’s actually not that difficult to create a sleep friendly space for your body to get great rest at night. Just follow these few simple steps for maximum effectiveness.

Step One: Make it Cooler in Your Bedroom 

The human body has evolved over tens of thousands of years to follow a certain daily rhythm. Part of that rhythm involves making itself sleepy when the temperature drops after the sun goes down. Part of the reason people struggle to get to sleep at night is because they are too warm. When your body is too warm and doesn’t get the nightly temperature drop it needs, it doesn’t get the ball rolling on your nightly sleep cycle. So turn down that thermostat and enjoy the natural relaxation that comes with it.

Step Two: Manage Your Light Exposure More Closely 

The temperature drop is only one of many signals the body receives in the evening which tells us it’s time for rest. The other signal is a change in the lights. The blue light of the sun is what makes us feel awake during the day; but we also expose ourselves to that wakeful blue light when we spend too much time around electronic devices in the evening. Turn off the TV, get away from your computer, silence your smartphone, and do your best to avoid electronic light within an hour or two of bedtime. This can also help you relax naturally.

Step Three: Take a Warm Bath 

This ties into what we said above about temperature control. It seems counter-intuitive to increase your core body temperature with warm water, but hear us out. When you get out of the bath, your temperature will drop. When the temperature drops, it starts a chain reaction of physiological processes that tell your body to start feeling sleepy and prepare for bed. It’s as simple as that!

Step Four: Find Your Perfect Sleep Sounds

More often than not, silence in the bedroom can be prohibitively loud while you are trying to drift off to sleep. That idle silence opens the floodgates for anxious thoughts to come pouring into your mind. But if you give yourself some white noise – like a pre-recorded thunderstorm, whale noises, or even plain old static – it’ll give you something else to focus on so that your overactive imagination doesn’t get the better of you.

Focus on Fixing the Main Problem: an Anxious Mind!

It’s one thing to create a relaxing physical space. It’s another thing to tackle the challenge of relaxing yourself mentally in order to eliminate your sleep troubles. But conquering this challenge is essential since this is the main reason most people have trouble sleeping. Once you climb this mental mountain, you’ll never have problems relaxing naturally ever again.

Exercise during the day helps you improve your ability to relax naturally at night. The more you tire your body out, the less of a fight it will put up when your head hits the pillow. Even if it’s something as simple as walking, any exercise is better than no exercise to get yourself relaxed before bed.

Journaling is another great way to relax your mind at the end of the day. How often have you found yourself laying awake at night because you can’t stop thinking about what you need to do tomorrow? Whether you’re just venting frustrations on pen and paper or mapping out tomorrow’s to do list, writing the thoughts down can release them from your mind so that you don’t hold on to that tension when trying to sleep.

Lastly, mindfulness should be on your, well, mind! If the journaling isn’t quite helpful enough and the exercise still hasn’t tuckered you out, then you’re going to want to take a more direct approach. Mindfulness meditation, yoga, or even religious prayer can help get you in the right headspace and make it easier for you to relax naturally. If you’re unsure where to start, look for some free applications on your smartphone that can coach you through the basics. All it takes to find them is a simple search.

Look for Natural Sleep Supplements

We’ve already excoriated the negative side effects of prescription drugs and or over the counter sleeping pills. But that doesn’t mean all sleep aids are bad. As a matter of fact, some of them can be quite helpful and healthful at the same time. But you have to make sure they contain natural, safe ingredients. Any herbal sleep aid which contains things like melatonin, chamomile, or even hops extract should work splendidly. Many of them are highly affordable, and a welcome relief for people who have struggled to relax naturally on their own.

This Just In: Your Immune System Health Requires Good, Healthy Sleep!

Most people think of their immune system is this nebulous thing that operates completely on its own, independent of human intervention. But that is actually not the case. As a matter of fact, the health and robustness of your immune system is largely dependent on the quality of sleep you get at night. And if you aren’t getting the quality rest that your body needs to function at its best, then you are doing your immune system a gigantic disservice.

Granted, the occasional restless night isn’t going to completely destroy your immune system. But if it keeps happening over and over again over a long period of time, there can be some pretty dire consequences. It isn’t just the common cold or flu that your immune system is responsible for defeating, either. There are dozens if not hundreds of pathogens your immune system is fighting off each and every day in order to keep you healthy and safe. But if you don’t get good sleep, your immune system doesn’t even have a fighting chance. We’re going to take a closer look at exactly how closely sleep and your immune system are intertwined below. We’re also going to give you some helpful tips for better rest in order to keep your immune system healthy.

Poor Sleep, Poor Immunity, and the Stress Response

Although needs vary from one person to the next, the average healthy adult needs at least 8 hours of sleep each night. If you feel good and refreshed when you wake up in the morning, that’s a strong sign that you have slept enough hours to maintain good health. On the other hand, if you wake up groggy and you’re desperate for that first cup of coffee in the morning, that’s a bad sign. Other bad signs are if you feel mentally dull, can’t seem to focus, or have trouble remembering things. Coincidentally enough, these are also signs that the body is under stre according to recent European sleep studies.

Stress sometimes gets a bad rap. A little bit of stress here and there is okay. It’s often referred to as hormetic stress, and it can actually make you healthier if you do it right – similarly to how a vaccine can help your body fight disease by giving you a little bit of the pathogen you want to protect yourself from. But the dose makes the poison. Subjecting yourself to too much stress, not giving yourself enough time to recover from little doses of hormetic stress, or both can actually have a counterproductive effect on your health and wellness.

Sleep is an essential part of the recovery process, whether you’re talking about hormetic stress, regular stress, or any other type of stress you put your body under. If you don’t recover, the damage begins to accumulate and can cause chronic disease overtime. Researchers are now starting to aim the blame finger for diseases like cardiovascular disease, obesity, and even diabetes at poor sleep in addition to diet and lifestyle choices. This is due in part to recently published scientific research on sleep in human health. In some of these studies, healthy individuals exhibited signs of insulin resistance, poor cholesterol markers, and more after subjecting themselves to a restricted night of sleep. As tempting as it is to say “I’ll sleep when I’m dead”, it turns out that denying your body the sleep it needs might be the quickest way to get to your final rest.

Poor Sleep and a Compromised Immune System

The connection between poor sleep and poor health has always felt intuitively correct, but we’ve never had a lot of scientific proof to back it up until recently. One of the more interesting studies which helps establish a strong connection between poor sleep and poor health has to do with T-cell production. The less sleep you get, the fewer T-cells your body produces. T-cells are important white blood cells which patrol your bloodstream 24/7, searching out pathogens and killing them before they can multiply and cause you harm. The fewer T-cells you have, the fewer soldiers you have on patrol. This makes it easier for pathogens to invade. 

People with chronically low T-cell counts often experience more frequent bouts of sickness. They also take longer to recover from being sick. This is more than just an annoying inconvenience. It can mean time spent off work and loss of income, it can cause emotional stress, and all of these things can hinder your ability to get good rest in turn. Hence it becomes a vicious cycle.

Get Better Sleep Tonight and Boost Your Immunity Now

Although this cycle seems impossible to break, you can dig your way out of this hole and start getting immune-boosting rest quickly. You’re going to want to start by fixing any problems you have in your sleep hygiene routine. And if you don’t have a sleep hygiene routine, well, you better create one! We actually have a very informative page all about sleep hygiene that beginners and experts alike can use to create and craft the perfect sleep hygiene routine.

The next thing you need to do is focus on getting the most natural sleep you possibly can. Whether you start relying on natural relaxation methods, throw out your pharmacological sleeping pills, alter your diet, or switch to a natural herbal sleep aid, you need to stop relying on crutches and start trusting your body more. It’s so easy to forget that the human body has evolved over tens of thousands of years to maintain optimal health when left to its own devices. The less we interfere, the easier it will be for our bodies to readjust themselves to a healthy schedule and get back onto an ideal circadian rhythm.

We know that sounds easier said than done. And that sentiment is true for a lot of people. Why not make your first step a simple one and take a look at one of the safest and most highly recommended natural sleep aids: Avinol PM? It has a fantastic ingredients profile, great customer approval ratings, and it’s wildly affordable compared to similar formulas. But don’t stop there. Feel free to keep browsing our site for more tips, tricks, and information on how to get the best possible sleep!

Sleep Cycle Stages – They’re All Important!

For some people, this is going to be a big surprise: but sleep isn’t just one, static state. There’s actually quite a lot that happens in your body and your brain during your nightly rest. It’s a very complex process, and it’s also one of the most important parts of what helps you survive and thrive as a human being. Without sleep – and without spending an adequate amount of time in each sleep stage – it can take a drastic toll on your health.

If you’re one of those who had no idea that your nightly sleep cycle is divided into different stages, we’re sure you have a ton of questions right now. And we are here to answer them! As a matter of fact, this article is all about the five different sleep stages of your nightly sleep cycle. We’re about to explain to you what they are, why they are important, and how much time you should be spending in each one. Get ready to take notes, because you’re about to learn some important information.

The Anatomy of the Human Sleep Cycle 

So now you know that human sleep isn’t simply a binary state of either being awake or at rest. But there’s so much more to it than that. There are five different stages of sleep in total. Understanding them in deeper detail is a great way to understand why your body needs sleep, and what you can do to help yourself get that essential rest.

Each and every night, under ideal conditions, your body will cycle through the following sleep stages:

  • Stage 1 – brace yourself, because the names of each stage of sleep don’t get much more creative going further. All joking aside, stage 1 is the shallowest stage of sleep. Some people may still even feel as though they’re partially awake or have vague memories about what’s going on around them. But you have to relax into stage 1 of sleep before you can progress to the deeper and more restorative stages.
  • Stage 2 – stage 2 of the human sleep cycle is characterized by feeling completely unconscious. Your brain waves will also start to slow down, although you would have to hook yourself up to an EEG to really know this for sure.
  • Stage 3 – stage three of your sleep cycle has a cute little pet name: slow wave sleep. This is the beginning of the deeper stages of sleep and you start to see shallower delta waves produced by the brain. This delta wave sleep is when the body takes time to restore and repair the damage it has suffered throughout the day.  
  • Stage 4 – stage 4 sleep is the transition phase between the beginning of your delta waves sleep and the start of your REM sleep. It’s important for there to be a transition because of how vastly different these two sleep states are. You’ll see what we mean when we take a deeper dive into REM sleep.
  • Stage 5 – stage 5, like stage 3, gets its own little nickname: REM sleep. And that nickname has a nickname: paradoxical sleep. REM sleep is the stage of your sleep cycle where you experience dreams. It’s also when you process and consolidate memories.

Why Does Your Body Require So Many Sleep Stages? 

This is an excellent question. Sleep is basically the debt you pay for the damage done during the day. Your body has to periodically stop and repair itself so that it can function at its best. Thousands of years of human evolution have deemed it appropriate to perform these repairs once every 24 hours after the sun sets. This is called the circadian rhythm. And believe us when we tell you that sleep is actually a very busy time for the human body!

Your Body Regulates Hormones During Sleep

Hormone regulation specifically happens during delta wave sleep. The most important hormone in the human body, human growth hormone, gets released once you hit delta sleep. Growth hormone is responsible for – you guessed – growth! That’s why it’s so important for children to get adequate amounts of sleep. It’s also important in adults in order to keep your immune system healthy, heal from injury faster, and to keep your body looking and feeling younger.

But it isn’t just HGH that your body regulates at night. Leptin and ghrelin hormones – the satiety and hunger hormones, respectively – get regulated while you sleep. If you’re trying to lose weight and get healthy, it is essential that you get proper sleep in order to regulate these hormones. When you get poor sleep, your leptin levels drop and your ghrelin levels skyrocket, causing you to feel hungry and binge on unhealthy food. For some people, the best type of diet they can go on is a better sleep diet!

The Body Loses Weight While You Sleep

Hormone regulation isn’t the only way your body loses weight while sleeping. The reason most dietitians tell you to weigh yourself first thing in the morning is because overnight, your body exhales an average of 3 to 5 lbs of water weight through respiration alone. Furthermore, getting at least 8 hours of sleep or more puts your body in a fasted state. Some nutritionists believe that eating small, frequent meals and snacking throughout the day is partly to blame for the obesity epidemic; in fact, several studies have shown that going 8 hours or more without food – like the human body must do if it is to get healthy sleep – is great for weight loss in metabolic health. 

Your Body Heals Its Brain While You Sleep

Did you know that your brain cells shrink during certain stages of your sleep cycle? When your brain cells shrink, it squeezes out intracellular waste products and creates space between neurons to flush those toxins away. This helps remove things like amyloid-beta plaques which are closely associated with Alzheimer’s and Dementia. It also gives your brain time to process and consolidate memories during REM sleep so that you can stay sharper and maintain clear cognitive function well into old age.

Studies have shown that if you want to get healthy amounts of each stage of your sleep cycle, you should take a natural sleep aid to help your body get the best quality rest. Avinol PM has everything your body needs to spend ample and adequate amounts of time in each stage of sleep. It’ll help you get to sleep on time so that you can squeeze in your full 8 hours, it’ll help you stay asleep so that you get uninterrupted rest, and it’ll help you feel refreshed the next morning. It’s perfect for improving every single stage of your nightly sleep cycle.

Better Your Sleep With Beauty Products!

 It’s hard to admit the truth sometimes; one harsh truth that we often resist admitting to ourselves is that we need sleep. Yes, life is busy, and there are a limited number of hours in the day. But taking hours out of your sleep time and distributing them towards other activities can do a lot of harm in the long run. Getting the proper amount of sleep improves your quality of life and your overall longevity; it also makes you look more beautiful! So you really need to stop neglecting your sleep!

People spend hours of time, effort, and a ton of money each year trying to find easier ways to make themselves more beautiful. But did you know that one of the easiest and most cost-effective ways of improving your aesthetic appearance is by sleeping more? Best of all, you can kill two birds with one stone by incorporating beauty products into your nightly sleep hygiene routine. We’ve gathered some of the most effective and affordable beauty products which also help with sleep, and we are going to give them a quick review for you right now. Whether you’re worried about wrinkles, improving your complexion, under eye dark circles, or any other beauty blemishes that you would like to banish from your face, getting more sleep and using the following beauty products can help you effortlessly achieve your goals literally overnight.

Putting Your Best Face Forward

The old TV trope about the beautiful housewife putting cream on her face before bed isn’t just there for laughs. It’s there because overnight is the best time to pamper your skin with anti-aging and detoxifying ointments. But morning and daytime face creams have their place, too. This is especially true if they have SPF built in to protect your skin from sun damage. But they don’t eliminate the need for night creams. As much abuse as your skin takes during the day while you are awake, it can’t exactly protect itself from environmental toxins and repair itself at the same time. The energy demands are too great. That’s why you have to strategically apply specific beauty products while you sleep to get the most potent anti-aging benefits. Some of those include:

  • Eye Serum – Yes, you should invest a little extra money and purchase a serum specifically formulated for the delicate skin around your eyes. This skin possesses a unique molecular structure which the rest of your face doesn’t have – so it’s going to take a little extra to take care of things like puffiness, sagging skin, and crow’s feet in these areas.
  • Satin Sleep Mask – Sleep masks are great way to block out light which would otherwise disrupt your natural sleep hormones and have a detrimental effect on your sleep cycle. Make sure they’re made of satin though, so that they don’t dry out your skin or cause damage while you sleep.  
  • Satin Pillowcases – This one helps your hair, scalp, and skin. And it also makes your sleeping environment that much more comfortable to help induce deeper, more restorative sleep. Satin pillowcases are better for beauty because they don’t absorb and strip your hair and scalp of essential oils the way cotton or cotton blend pillow cases do. So spend a little extra cash and treat yourself to some satin pillowcases!

Beautiful Scents for More Beautiful Rest

Smell has a potent effect on the human brain. It is so potent that scientists still don’t understand exactly how smell works in our bodies. But what we do know is that the right smells at the right time can help us biohack our own bodies for optimal health and wellness. Try incorporating the right fragrance with one or more of the following delivery systems: 

  • Scented pillow and sheet spray – anything with lavender or a citrus scent can help make you feel relaxed and drowsy before bed
  • Scent diffusers – instead of spraying them as needed, they can fill your sleeping space with relaxing aromas 24/7
  • Aromatherapy serums – they work like scented sprays, but you apply them directly to your pulse points for a stronger effect

The Hottest Beauty Buys (Which Also Help With Sleep)

If you haven’t had a good makeover in a while and are looking for products to help you pamper yourself, look no further. We’ve got some great recommendations that’ll help you feel like a princess – and also help you get some relaxing sleep so you can look like one, too.

Bath Bombs 

You’ve probably seen demonstration videos on YouTube of influencers dropping a bath bomb into a tub of warm water and describing how it feels and smells. Not only will bath bombs make your bathing ritual that much more luxurious and enjoyable, but a warm bath right before bed is great for helping you sleep. The quick spike in body temperature that a warm bath gives you forces your body to cool down rapidly – and this rapid temperature change triggers sleep hormone releases in your brain.

Bath Soaks

Bath bombs may be fun, fizzy, and so hot right now – but you can’t beat an old-fashioned bath soak. These are usually cheaper, although not as visually impressive as a bath bomb. They also contain things like essential oils to help moisturize your skin and special fragrances to relieve anxiety (which would normally leave you tossing and turning at night).

Scented Candles

They may not directly influence your physical appearance – but scented candles can certainly make your bath time, your bedroom, or anything feel more beautiful and romantic. Plus, remember how we mentioned the importance of scent before? Purchasing a lavender or a lemongrass scented candle and combining it with a good bath bomb or soak is a perfect recipe for a good night’s sleep.

Take an Herbal Sleep Supplement to Get the Most Out of Your Beauty Sleep

If you’re having trouble counting sheep, or if you just want to take something that’ll give you deeper and more restorative rest, we suggest a natural herbal supplement like Avinol PM. Really, anything that contains natural ingredients such as chamomile, melatonin, or hops extract will work wonders for your beauty sleep. You’ll fall asleep quickly, stay asleep all night, and wake up feeling and looking refreshed – it’s perfect for putting your best face forward!