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 strehttps://www.avinolpmblog.com/index.php/2019/03/30/reasons-why-cant-sleep/ss 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!

This Just In: Improving Your Exercise Regimen Can Improve Your Sleep Quality, Too!

Most people already know that exercise produces a ton of health and wellness benefits for the human body. It can improve heart health, elevate your mood, and even help you burn more body fat. But here’s a secret benefit that most people don’t know about: and also improves your sleep!

A recent survey conducted by the National Sleep Foundation focused on this topic. And it discovered some very interesting results. Out of all the respondents, a whopping 83% of people who claimed that they exercised vigorously on a regular basis also claimed that they slept more, felt more refreshed in the morning, and had an easier time falling asleep at bedtime. Conversely, only 56% of the people who filled out the survey and reported a lack of exercise claimed that they had a healthy sleep pattern. Granted, we should point out the fact that correlation does not always equal causation. But it does make you wonder about why these two things are so closely related.

Excitingly, this survey isn’t the only bit of research which sheds light on this connection. There are actually dozens of different studies which show the same thing. So now that you know that exercise has the potential to improve your sleeping habits, what are you going to do about it? We have some tips below for utilizing the power of exercise in order to help your body get better, healthier sleep at night. We hope you learn something useful, and that you try out some of these tips for yourself.

When Should You Work Out in Order to Sleep Better? it Depends on Different Factors

Your body has evolved over tens of thousands of years to follow a specific daily pattern of habits known as the circadian rhythm. When the sun comes up, your body is designed to respond to the bright light of the sun and the warmth of a new day by getting an energy boost and wanting to get active. Conversely, when the sun sets and it gets dark and cool outside, your body is designed to relax and get ready for rest. Controlling your exposure to certain types of light during the day is one way to help your body get better sleep; timing your exercise to the right hour of the day can yield similar benefits.

Depending on your lifestyle and your needs, it may be difficult to time your exercise optimally. Most people get the best results when they get exercise outdoors in the early morning hours while the sun is at its brightest. People who can’t do that can try squeezing in a long walk after dinner, or some late-night weight training at their local gym when it’s less busy. If you want to adjust your exercise routine to get better sleep, we suggest trying any of these options. Whichever one works best for you, stick with it! You’ll start getting better quality rest and fall asleep easier in no time.

Keep it Simple, Silly: Don’t Go Crazy With Your Exercise

One bad habit which civilized society has adopted in recent years is believing that “more is better”. This isn’t always the case – and under certain circumstances, too much of a good thing can be very, very bad! This is definitely the case where your sleep is concerned. Instead of overdoing it, aim for an exercise sweet spot which is appropriate for you.

Let’s revisit the survey we started with a few minutes ago. What we didn’t mention earlier was the people who reported vigorous daily exercise in excess of a single hour actually had worse problems sleeping then people who exercise less. Too much exercise can have an overstimulating effect which makes it harder to fall asleep at night and reduces your overall quality of sleep. So if you have an exercise routine that makes you want to go overboard, be careful – because it could be compromising your sleep.

Give Yoga a Try

We don’t like to make such specific recommendations, but going back to the survey data, it looks as though the yogis are onto something. For everyone on the survey who reported ideal or close to ideal sleeping patterns, the majority of them got most of their physical activity from yoga. This is especially true when juxtaposing them with people who weren’t getting any exercise. Not only did yoga beat out no exercise, it was also better for people’s sleep than walking.

Why yoga, you may be thinking? It has to do with the connection between yoga and stress. Specifically, people who get regular physical activity from yoga consistently show lower levels of cortisol in their system. Cortisol is a hormone in your body which, although necessary at times, can stress you out and cause physical damage if you produce too much of it. For reasons that scientists still don’t completely understand, practicing yoga is a great way to naturally lower cortisol levels in the body. When your cortisol levels are low and under control, you’ll have an easier time relaxing at night, falling asleep, staying asleep, and getting better quality sleep. It’s when cortisol levels are high that you feel anxious, restless, and feel wide awake when you should be falling asleep. 

Creating a Relaxing Buffer Between Exercise and Sleep

Speaking of relaxing, if you can’t or don’t want to time your activity levels earlier in the day, make sure that you create a window of opportunity to relax between your evening workout and your bedtime. You can try things like:

  • Taking a warm bath
  • Reading a book
  • Writing in a journal  
  • Listening to relaxing music
  • Engaging in any other non-stimulating activity

Whatever you do, just make sure that you put a little space between your exercise and your bed. Not only will you sleep better, but it’s something you should be doing anyway if you’re trying to improve your overall sleep hygiene.

Stay Away from Sleeping Drugs – and Find a Natural Remedy Instead

Regardless of when you exercise, how much you exercise, or the type of exercise you do, you can improve your sleep quality further by investing in a natural sleep aid. Prescription or over-the-counter sleeping pills are dangerous because they can harm your brain health and compromise the quality of sleep you get. But a natural remedy with ingredients like melatonin, chamomile, or 5-HTP can relax your brain and de-stress your body to improve sleep quality. Between an herbal sleep aid and improving your exercise routine, it should be easier than ever now for you to get the quality sleep you deserve.

Using Lemon Balm for Better Rest

If you’re suffering from seemingly impossible levels of insomnia or anxiety, you’re probably willing to reach for the strongest drug you can get in order to solve your problems. But we have bad news for you: it’s not going to work. When it comes to calming yourself down before bed, you should approach the problem with the simplest, gentlest solutions first before resorting to dangerous, expensive medications. Believe it or not, there are plenty of natural solutions out there that can help you get the rest you need!

One of the best natural remedies for sleeplessness and anxiety is called lemon balm. But how can this tart little fruit help you with your seemingly inescapable sleep problems? The story behind lemon balm and what makes it special is really fascinating. There are lots of things lemon balm can do for your overall health and wellness. If you’re ready to sit back and keep reading, we’ll be happy to tell you all about what those things are.

The Most Common Uses of Lemon Balm

Lemon balm comes in many different forms. No matter which form you take, you can get health benefits from it. Lemon balm is popular in herbal tea, essential oils, and even in oral or sublingual supplements. Humans have relied on lemon balm for centuries in order to cure our various ailments. The more popular uses for lemon balm are:

  • Reducing anxiety  
  • Speeding up wound healing
  • Improving sleep quality
  • And much, much more!

Okay, before we go any further, we have a little secret: lemon balm isn’t actually made of lemons. It’s made from a plant that actually belongs to the mint family. It is native Southern Europe, parts of Central Asia, and many areas in the Middle East. But this is a pretty sturdy little plant, so it can be grown almost anywhere.

Lemon balm is great for protecting your major organs and joints. It has both anti-inflammatory and antioxidant properties. In certain cases, it’s even antibacterial. Some herbalists believe that lemon balm can play an important part in reducing the frequency of herpes outbreaks. Women everywhere rely on lemon balm to improve symptoms of PMS and improve digestion. But those aren’t even the best things that lemon balm can do for you.

Lemon balm has its strongest effects in the brain. People like lemon balm especially for its propensity to improve your mood, your concentration, and your ability to get the best possible rest. There are some studies on elementary school children who took lemon balm and experienced reduced signs of hyperactivity. Plus, there’s the mountain of anecdotal evidence from people who report that lemon balm has made a serious difference in both their mood and their cognitive performance.

So we know that lemon balm is good for many things. And we know there are thousands upon thousands of people who love taking lemon balm for things like anxiety, brain fog, and sleep problems. But how does lemon balm compare to its prescription drug counterparts? Let’s take a look.

Lemon Balm and Prescription Drugs: a Better Alternative?

From what we know about lemon balm, prescription drugs, and the benefits of each, we feel confident saying that you should definitely reach for the lemon balm first before you try to get a prescription. We know there are tons of TV commercials these days advertising drugs using inspirational music, hopeful storylines, and smiling doctors. But most of that is a lie. These “informational” advertisements largely gloss over all of the scary and dangerous side effects of these medications. And you need to know what these are before you start taking these pills!

Prescription medications aren’t the only things you have to watch out for. Over the counter drugs designed for sleep and anxiety come with their own baggage. They have the same issues when it comes to making you feel sleepy, but actually reducing the quality of your sleep. Just because a pill knocks you out doesn’t mean that you’re getting the restorative rest your body needs to recover from the previous day. Some over-the-counter sleep meds have even been linked with age-related brain disease! Plus, most people feel “hungover” the next day after taking them. Based on all the evidence, we sincerely believe that lemon balm is a much better choice.

Using Lemon Balm to Help You Sleep

Working lemon balm into your nightly regimen isn’t as difficult as it seems. It can be as simple as drinking a cup of tea in the evening. But you don’t have to drink lemon balm tea by itself. There are lots of herbal concoctions out there which incorporate lemon balm along with other helpful, calming ingredients like chamomile, valerian root, lotus flower, or even passion flower in order to get a synergistic effect from these natural, safe, sedative botanicals.

What’s that? You’re not big on tea? We understand. Tea is not for everybody. I mean, you have to boil the water, and then pour it into a cup, and then wait for it to steep, and then you might burn your tongue if it’s still too hot…Ain’t nobody got time for that. Instead, you can purchase a lemon balm supplement. They come in capsules, tablets, and sometimes even in tinctures.

Lemon balm tea is more readily absorbed by the body, but it’s hard to know for sure how much you’re actually ingesting. Taking a lemon balm supplement helps you get a better idea of how much you’re getting, but you can’t always be sure but the quality of the supplement is as good as a manufacturer advertises it to be. Lastly, like all things in life, you don’t want to go alone. Lemon balm is great and it has a ton of benefits, but you can maximize those benefits and get a more potent sedative effect if you combine it with things like melatonin or 5-HTP.

And we know just how you can do exactly that – with Avinol PM! Avinol is the natural sleep aid you need to get the rest you want. The botanical extracts and other natural ingredients in Avinol PM combine to give you some of the most effective and peaceful rest your body can get. And it’s got lemon balm in it, too! What more could you want?

Here Are the Top Reasons Why You Can’t Sleep at Night – Number One Will Blow Your Mind!

Do you know, off the top of your head, how many people struggle with sleep problems each and every night? In the United States alone, it’s over 60 million people. That’s million, with an m. Are you one of those people? Are you in this 20% of the population who struggles to get good sleep each night? Hopefully knowing you’re not alone it’s a bit of a consolation. But the next step is to figure out what to do about it.

The first step to solving a problem is admitting that you have one. The next step is to figure out what is causing the problem. Most people rush to their doctor or the drugstore in order to find some sort of magic pill which will cure their sleep problems for them. Unfortunately, this is more of a band-aid over a bullet hole – and could make your sleep problems worse over time! Before you resort to a pharmaceutical solution, sit yourself down and try to figure out why you’re having such a hard time sleeping. There may be a practical, easy, affordable solution right at your fingertips.

Problem #7: Your Sleeping Environment Is Too Warm

Your circadian rhythm is largely responsible for making you feel awake during the day and sleepy at night. We’ve talked before about how certain types of light exposure can influence this. But we haven’t talked too much about temperature. You feel awake in the morning both because of bright sunlight and because the temperature rises with the sun. Conversely, after the sun goes down, the temperature drops. Feeling cooler in the evening helps contribute to the natural drowsiness you experience as part of a healthy day-night cycle.

Unfortunately, not all of us are rich enough to follow proper sleep hygiene etiquette and set our thermostat to 68° every night. It costs money to cool your home that much. Alternatively, you can try:

  • Using fans to cool down your bedroom – just make sure they are of a lower wattage than that of your AC unit so that you know you’re saving money
  • Take a hot bath or shower before bed – this bumps up your body temperature in the short-term but cools you down shortly thereafter, prepping your body for breast
  • Sleep naked!

Problem #6: You Need an Afternoon Nap (but You Aren’t Getting It)

The more that scientists look into the human sleep cycle, the more they begin to realize the health benefits of naps – regardless of age. We understand how an afternoon nap may sound antithetical to the conventional advice of “stay awake until your body is dying for sleep”. But there are plenty of studies which show that a power nap between 30 and 60 minutes in the afternoon – especially if it coincides with your post-lunch crash – is it a great way to pep yourself back up and tackle the rest of your day.

Problem #5: Your Sex Life Is Lackluster

If you’re having trouble getting quality rest, sleep experts agree that you should reserve your bedroom for sleep and sex only. But if you’re having trouble with one, you may start to have trouble with the other. Not getting enough sex, not being satisfied in the bedroom, or not getting any sex at all can leave you restless at night. If you have a significant other, you should open up a dialogue about spicing things up between the sheets. If you’re single, you can either try to find a partner or purchase some intimate toys that’ll help you spend more quality time with yourself.  

Problem #4: You’re Drastically Underestimating Your Caffeine Consumption

Lots of people overestimate the amount of caffeine they consume in a day as well as their tolerance to it. One of the easiest things you can do – and one of the first things you should do – if you experience sleep problems is to take a careful inventory of your caffeine consumption. You should limit your intake to about 1 to 2 cups in the morning. You should also stop drinking any and all caffeinated beverages after 12:00 PM. Otherwise, you could end up tossing and turning all night.

Problem #3: You Don’t Have the Right Exercise Routine

If you aren’t getting enough exercise or the right kind of exercise, you could be causing yourself sleep problems at night. It’s common sense if you think about it. Why do you think children sleep like, well, babies? Because they’re constantly running around and being active all day long. Try increasing your activity level, even if all you’re doing is taking a 30-minute walk around your neighborhood after dinner. It should make a significant difference in your sleep.

Problem #2: Anxiety!

We were going to put this as our number one problem, but then we discovered a problem which is much more common and potentially much more serious (more on that in a minute, though). Sometimes, it can be as simple as one bad day at work, one miserable parent-teacher conference, or an overwhelming to-do list that you barely make a dent in by the time your bedtime rolls around. It could also be something as serious as chronic anxiety or depressive mood disorder. Either way, your anxieties can follow you to bed and haunt you awake at night.

When it comes to mild occurrences of everyday anxiety, simple things like meditation or a hot bath before bed (like we mentioned earlier) can help relax you enough to get ready for rest. If it happens very frequently and very intensely, you may want to talk with a therapist or with your doctor about more effective solutions. You should never be afraid to ask for help if your emotional struggles are having a severely negative impact on your physical health.

Unfortunately, for some people, their doctors may reach for the quickest, easiest solution and write them a prescription for an anxiety medication or a prescription sleep aid. But this isn’t always the best thing to do, because…

Problem #1: You’re Using the Wrong Sleep Aid

Prescription sleeping pills and anti-anxiety medication can cause long-term brain damage which makes it difficult to get healthy rest. Even over-the-counter prescriptions can cause harm to your nervous system. But natural herbal sleep aids like Avinol PM have exactly what you need to feel relaxed and sleepy when you need to. It’s gentle and safe, yet more effective than most other options. And it’s healthier for you in the long run, too.

Did You Hear the Good News? Chamomile Helps Alleviate Sleep Problems!

Chamomile is a very popular flower. Especially when it comes to tea. But there are also perfumes, body sprays, lotions, and many other things which people like to infuse with chamomile. The idea is that this beloved flower is good at helping people feel calm and relaxed when they are stressed out or anxious. But how does it do this? Most people might not be curious enough to wonder why. But we think it’s important to know these things. That’s why we’re going to discuss the potent medicinal properties that chamomile can bring to your life.

Using Chamomile to Beat Anxiety and Insomnia

This is one of the most popular reasons people consume chamomile, regardless of whether they drink it in a tea or take it in a supplement. And it’s not just a placebo effect. Drinking chamomile tea or getting chamomile into your body in some other way is great for reducing anxiety and alleviating insomnia. There’s plenty of science to back this up, too.

But not just any chamomile will work. You have to get the good stuff. Chamomile is the type of plant which has traveled all over the globe and been evolving for centuries. Because of this, there are certain subspecies of chamomile which are more effective than others. Mother Nature is funny like that. The takeaway point is that you want to get German chamomile, otherwise known as matricaria chamomilla. This is basically chamomile in its purest form. it’s also it’s more potent form, too.

As we’ve touched on already, chamomile is one of the most popular tea drinks in the world. Unfortunately, there are still some people out there who would not come around to the fact that tea is wonderful and should be imbibed as often as possible. However, if you aren’t a fan of tea but don’t mind swallowing, there are supplements made out of chamomile. Either way, you’ll be doing a good deed for your health and for your body’s ability to get quality sleep. If you live in europe, you’re in even better luck; German doctors write prescriptions for pharmaceutical grade chamomile supplements all the time. These prescriptions are usually for patients who present with symptoms of insomnia and/or anxiety. German doctors believe in both the safety and efficacy of chamomile so much that they have designated it as a Class B drug which is safe for all of the general population, including pregnant and breastfeeding women.

So what’s all of the science behind chamomile, you ask? That’s a very excellent question. It all has to do with the flavonols and other plant compounds which chamomile naturally produces. These powerful antioxidants can help clean up the oxidative damage your cells produce as the result of everyday wear and tear. Because of chamomile’s unique botanical properties, the antioxidant power of this plant is especially effective on the central nervous system and brain cells. It’s easy for chamomile to pass the blood-brain barrier, which means that it is great at boosting the levels of GABA swimming around between your brain cells. The more GABA you have, the more calm and relaxed you will feel. As we’re sure anyone who has trouble sleeping knows, anxiety is probably one of the main reasons people have trouble sleeping at night. Thanks to chamomile medicinal properties, many people have experienced relief from their sleepless nights.

There’s So Much More to Chamomile

As you can see, chamomile is one of the best natural solutions for anxiety and insomnia that you can get your hands on. But what if we told you that it does a whole lot more than that? Well, it’s true! Most of us live in an age where you take one specific medicine that is only designed for one specific thing; so it seems confusing or suspicious when you find something that can cure many different conditions. But when you’re dealing with herbal remedies, the same botanical compounds which yield healthful benefits can have a holistic effect on almost every single cell in your body. Just take a look at all the other things chamomile can do for you:

  • It helps with muscle spasms
  • Eliminates hay fever symptoms
  • Reduces inflammation
  • Soothes menstrual cramps  
  • Mollifies ulcer pain
  • Relieves gastrointestinal distress
  • Reduces hemorrhoid swelling
  • Helps alleviate psoriasis
  • Some people use it for chickenpox
  • Also used to treat eczema

By now, you’re probably thinking about ways that you can get more chamomile into your daily routine. It’s easier than you might think. There are many different ways to get chamomile that we’ve already talked about so far. But there’s one other secret, special method you can use to enjoy the relaxing, sleep inducing benefits of chamomile which we haven’t discussed yet.

How to Get More Chamomile

You don’t have to live in Germany and beg your doctor for a chamomile prescription in order to get chamomile’s potent health benefits. For many people, it’s a simple as driving down to your local grocery store, or vitamin shop, or a beverage boutique which specializes in tea…You get the idea. There are many different retail outlets in almost every city which will sell you some form of chamomile tea. Either that, or a chamomile supplement. For some people, either of these methods may be sufficient on their own. But that’s not always the case.

For others, tea may not be an option or they might not have access to the right kind of tea at an affordable price. Furthermore, not all chamomile supplements are created equal. Many of them are made with cheaper, imitation versions of pure german chamomile. This makes them ineffective. Furthermore, why settle for a chamomile supplement with chamomile by itself when you can take an herbal sleep aid which also includes:

  • 5-HTP  
  • Lavender
  • Passion flower
  • Valerian root
  • Melatonin

All of these herbs and other natural ingredients have a strong reputation for helping people sleep. So what do you think is going to happen when you combine them with the anti-anxiety, relaxation properties of chamomile? Well, you get a highly effective sleep aid which doesn’t come with any of the baggage or dangers of prescription drugs. That sleep aid is Avinol PM. If you want to take advantage of chamomile and other healthful herbs to help with your sleep problems, you should buy a box today.

Sleep Troubles and 5-HTP

For most people, getting a prescription sleeping pill from their doctor is the quickest and easiest way for them to solve their sleep problems. But prescription sleep aids actually haven’t been around for that long; so the hard science on their long-term safety is just starting to come to light. As it turns out, they’re not nearly as safe as we once thought. Some medical experts are recommending that seniors over the age of 65 not be prescribed prescription sleeping pills at all because they could be a contributing factor in age-related brain disease.

Even if you’re not yet in your mid-60s, relying too heavily on hard sleep drugs can still cause physical damage. But did you know that the answer to your sleeping troubles could be as simple as taking an amino acid supplement? In addition to that, medical experts are also starting to discover some new, hard science related to a natural compound called 5-HTP. It turns out that it can help a lot of people fall asleep faster and get better quality sleep over all.

What Does the Human Body Do With 5-HTP?

In case you didn’t know, 5-HTP is an acronym for 5-hydroxytryptophan. Or if you want to keep it simple, you can refer to it by its other name: oxitriptan. This amino acid is naturally produced as a part of your normal daily biological minutiae. It’s not essential, meaning that you can either get it from your diet or your body can produce it from other free amino acids that are floating around in your bloodstream. One of the main purposes of 5-HTP is to act as a building block of serotonin. The more serotonin you have in your body and your brain, the more likely you are to feel happy and experience fewer mood imbalances. But if you don’t have enough, sleeplessness and insomnia are just a couple of the unfortunate side effects it can cause.

In general, you want to have healthy levels of serotonin in your brain throughout the day if you want to sleep better at night. Whenever you’re happy, you’re automatically feeling much less stress. And that stress (which comes from a troublesome little molecule called cortisol) is what causes a cascade of hormonal responses that make it hard to fall asleep at night.

5-HTP isn’t just the building block of serotonin. It’s also the building block of melatonin. Melatonin is more commonly referred to as the sleep hormone. The body usually makes more melatonin at night in response to darkness. Unfortunately, we are almost always surrounded by bright lights. And if you have a 5-HTP deficiency on top of that, it can be nearly impossible to produce enough melatonin to get a proper night’s sleep. Improving your sleep hygiene and creating the right environment for encouraging your body to produce melatonin is only half the battle. Getting the 5-HTP you need – weather from diet, supplements, or both – will push you into the optimal position for maximum melatonin production.

Priming the Pump for 5-HTP Production

There are so many things in life which can either be positively or negatively affected by diet that it’s almost impossible to count them all. But your 5-HTP production is definitely on that long list. If you have enough l-tryptophan in your system, your body can break it down and recycle its parts to construct 5-HTP. So what can you eat to get more l-tryptophan into your system? The higher the protein in your meats, the better. Turkey is a great example. In fact, if you’ve ever felt sleepy after a thanksgiving meal, tryptophan is probably the reason why. But tryptophan can be found in other foods besides turkey. Raw nuts, high protein veggies, and plenty of dairy products are also rich in l-tryptophan.

But don’t go overboard at the grocery store buying those l-tryptophan foods just yet. Some of those food – especially the high protein meats and nuts – will expand your grocery bill by quite a bit. And even if purchasing those foods is no problem for you, don’t pat yourself on the back just yet. You’re probably going to have to spend some time learning new recipes and making new meals, which most busy people don’t have time for. Absorbing and digesting that l-tryptophan is going to put an extra workload on your body on top of everything; but it gets worse. If you really want to change your diet to help your body make more 5-HTP, you need to eat your meals at the right time of day, too.

Despite all of this work, dietary changes may still fail to help your body produce the right amount of 5-HTP. So what do you do if that happens? You don’t have to keep guessing and experimenting with your diet to figure out the answer. You can try taking a 5-HTP supplement instead.

The Pros and Cons of 5-HTP Supplements

There are plenty of vitamin stores out there – and even some drug stores – which sell 5-HTP supplements. If you’re not taking any other supplements or vitamins, this might not be so bad. But if you, like so many other people, are trying to hack your body into optimal performance with many different supplements, do you really want to throw one more onto the pile? If you’re averse to taking fistfuls of nutraceuticals on a daily basis, then a 5-HTP supplement may not be for you.

On the other hand, you can take a supplement that includes 5-HTP as a part of its total formula. If you go this route, it’s important to look for supplements which contain complementary ingredients. These complementary ingredients will work synergistically with the 5-HTP in order to help your body sleep better. In case it isn’t obvious by now, the supplement you’re going to want to look for is a natural sleep supplement. We’ve seen plenty of natural sleep aids which contain 5-HTP along with other helpful ingredients such as melatonin, valerian root, and even chamomile. And if you keep perusing our site, we will be happy to offer you some helpful suggestions.

You Need to Learn More About Sleep Hygiene – Now!

Have you heard about sleep hygiene? If not, then you’re in luck! Especially if you’ve been having trouble sleeping lately.  Sleep hygiene is a series of personal habits which – if you start practicing them – can seriously improve both the amount of sleep you get and how easy it is for you to fall asleep in the first place. Best of all, it’s completely free! You don’t have to pay anyone to teach you and you don’t have to purchase any fancy gadgets or accessories. As a matter of fact, if you’re curious, all you have to do is to keep reading this page. Because we’re about to explain the basic principles of sleep hygiene for you.  

Learning Sleep Hygiene Basics

Today, we’re just going to start with the basics. You don’t want to rush into anything too fast or overwhelm yourself – otherwise, it won’t work. You’ve got to learn to walk before you can run, after all. For some of you, it may be like learning how to crawl before you can walk. Regardless, starting slow and simple with the very basics of sleep hygiene can help you transform your nightly routine and get the best sleep you’ve ever had in a good, long while.

Light Exposure Is Key

Mankind has evolved over thousands and thousands of years to be diurnal (fun fact: that’s the exact opposite of nocturnal). Our bodies were born to wake up at sunrise and settle in for a deep rest once the sun went down. But back then, the sun was the only light in our lives. Things are much more complicated now with electronic devices and artificial lighting. It completely messes up our circadian rhythm and throws our sleep/wake hormones out of balance.

But there are two simple things you can do to try to correct this imbalance. For starters, make time to give yourself more sunlight exposure during the earlier hours of your day. This ends a “wake up” signal to your brain and kick-starts production of the wakefulness hormones which give you energy and mental clarity. Next, limit your exposure to electronic light in the evening. Electronic devices bombard your eyeballs with the type of blue light that tricks your brain into suppressing melatonin. Melatonin is one of the most important hormones for sleep. So unplug, already! It’ll do wonders for your rest.

Pro tip: if you can, try to make sure you get up and go to bed at the same time each day. Work with your body’s circadian clock, not against it. With enough conditioning and practice, you may never need to set an alarm again.

Your Sleeping Environment – Are You Doing it Wrong?

The perfect sleeping environment is cool, dark, and free of distractions. If possible, set your thermostat for 68 degrees at night. Make sure there isn’t any ambient light peeking through your windows or coming from electronic devices. Blackout curtains and sleep masks work really well for this. Lastly, although we hate to say it, you may want to train your pet to sleep in its own bed. Rowdy pets could wake you up in the middle of night and ruin your sleep cycle, leaving you feeling groggy and awful the next day. 

Pro tip: turn your environment into a zen haven by practicing meditation right before bed. It’ll help clear your mind and dispel the anxieties of the day.

Exercise Is Important for Better Sleep – No, Really!

Have you ever noticed how young children seem to have all the energy in the world and then sleep like a rock at night? There’s a little bit of a cycle going on. When you sleep that well, you have tons of energy the next day. And when you run around all day playing and having fun – as children do – you tire yourself out and get great sleep that night. If you can find time to run around and exercise more in your daily life – especially if you can find a physical activity that is also fun for you – it’ll tire you out the same way playtime does for young children. And you’ll be able to sleep that much better at night.

Pro tip: exercise your mind at the same time. 20% Of the calories you burn each day are burned exclusively by your brain. If you can’t exercise, or if you can’t exercise enough to make yourself more tired at bedtime, do something that challenges your brain to work harder. Learn a new skill, read a difficult book, or journal your day and write about the things that are keeping you up at night. All of these can help exercise your brain and put it in a space which is more conducive to sleep.

Stay as Drug-free as Possible

As tempting as they are, prescription and over-the-counter sleeping pills will do you much more harm than good in the long run. Even though you feel like you’re completely asleep, your brain isn’t getting the restorative rest it needs because the chemicals block its ability to regenerate itself properly. And if you use these sleep drugs for a prolonged amount of time, it can permanently damage your brain’s ability to repair and replenish itself – even if you do figure out how to fall asleep naturally again. So beware of these substances, and only use them if it is absolutely necessary.

Pro tip: try and incorporate a natural sleep-aid like Avinol PM into your nightly sleep hygiene routine. Yes, we know we said you didn’t have to buy anything in order to take advantage of our sleep hygiene tips. And you don’t, to be fair. There is a money back guarantee you can take advantage of if you don’t like it. But if it does work for you, then that’s even better!

So there you go – the basics of sleep hygiene. As you experiment with different tricks and techniques, be sure to keep track of what does and what doesn’t work for you. It’s important to figure out the perfect sleep routine for you and your body – after all, your health is at stake!