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!

Supplementing With Melatonin – Will it Give You a Good Night Sleep?

One of the most popular, natural, and safe supplements for better rest these days is melatonin. But whether you’re curious about it or you’re actually taking it right now, you might not know very much about it. Some people still don’t understand what melatonin actually is, how it helps people get to sleep more quickly, or why it’s so effective at helping them stay asleep all night long and making them feel refreshed the next morning. If you happen to be one of these curious people, then you’re in the right place. Get ready to learn everything you need to know about melatonin!

Melatonin Is an Important Part of the Circadian Rhythm

Your body’s internal clock – otherwise known as your circadian rhythm – is naturally in sync with sunrise and nightfall. In a nutshell, your circadian rhythm consists of many different physiological responses to not just the time of day, but your eating and exercise habits as well. Your circadian rhythm plays a large part in controlling the balance of hormones in your body, especially those hormones responsible for making you feel sleepy when you need to rest and making you feel wakeful during the day.

The main hormone responsible for helping you sleep and feel groggy is melatonin. Your body is supposed to naturally produce melatonin at night after the sun goes down. The low levels of light – especially bright blue light – send a signal to your brain which flips on the melatonin switch. This is essential because when humans don’t sleep, when we don’t sleep enough, or when we get poor quality sleep, we miss out on the opportunity to repair the damage we sustain from everyday activities.

Unfortunately, due to modern inventions, we aren’t as in sync with nature and with our circadian rhythm as we used to be. For example, we no longer have the luxury of low light triggering normal, healthy amount of melatonin production in our brains. The bright blue light from electronic devices like our TVs, cell phones, tablets, and computers tricks our brain into thinking it’s still daytime. If our brain thinks it’s still daytime, it doesn’t produce melatonin. And without melatonin, you won’t feel sleepy. For a lot of people – especially people who cannot tear themselves away from a glowing screen, regardless of the time of day – low levels of melatonin may be a major factor in why they have trouble sleeping.

Is it Possible to Boost Melatonin Naturally?

Yes, it is absolutely possible to help your body produce more melatonin in a healthy, natural way. All it takes is picking up a few new habits, or changing a few old bad habits for the better. Try starting with:

  • Mindfulness meditation. Meditation, when done correctly, can help lower levels of the stress hormone cortisol in your blood, leaving room for your body to produce more melatonin
  • Expose yourself to more natural light in the morning. This early morning exposure reduces melatonin levels after you wake up so that your body will produce more at night. It also increases hormone levels which induce wakefulness and give you energy during the day
  • Starting at about 2 hours before your bedtime after the sun has gone down, try as best you can to limit your exposure to electronic light. As we’ve already said, little or no blue light at night flips the melatonin switch in your brain to the “on” position
  • Invest in affordable accessories that will block out all ambient light in your room, such as blackout curtains or a thick, comfortable sleep mask. The darker your sleeping space, the better it is for your sleep

If you’re a gadget junkie who cannot turn off the TV or the computer at night, here’s an alternative strategy: blue light blocker glasses. The lenses have a yellowish tint and help neutralize electronic blue light, which helps your brain produce more melatonin when it should. But if you follow all of this advice and still believe you aren’t producing enough melatonin, the next step is to move on to melatonin supplements.

Melatonin Benefits More Than Just Your Sleep

If you really want to argue in favor of melatonin, you have plenty of evidence to back up your case. Some of that evidence isn’t even directly related to sleep. For example: melatonin is a very potent antioxidant. Every single cell in your body naturally produces oxidative damage as the result of its everyday activities. Too much oxidative damage will lead to premature aging and chronic disease. But antioxidants like melatonin help reduce the unhealthy accumulation of oxidative damage. This keeps your cells healthier for longer, delays the aging process, and can even give you tons of energy.

In addition to being an antioxidant, melatonin reduces inflammation, too. It’s especially important to supplement with melatonin in the winter months because it can help boost your immunity when you’re exposed to a virus or a bacterial infection. Lastly, although melatonin is produced by your brain, it can help heal your brain, too. People with certain mental health conditions and/or chronic headaches have reported some symptom alleviation with melatonin supplementation. Just understand that even though melatonin can potentially be helpful, it is not a cure. And it certainly should not replace whatever advice your doctor has given you. But in recommended dosage levels it is safe and healthy to try. It also has few – if any – reactions with other drugs, including prescription drugs.

Sleep Supplements With Melatonin

Here’s the next question: do you only supplement with melatonin by itself? Or do you add other natural sleep inducing ingredients into the mix? If you ask the people who came up with Avinol PM, they will obviously answer the second half of that question in the affirmative. If you don’t believe us, all you have to do is look at the ingredients list on the back of the box to confirm.

Avinol PM includes a potent, highly bioavailable form of melatonin and its formula. It also includes natural ingredients like hops, chamomile, and valerian root. People have used these extracts for centuries in order to relax before bed. You can try and supplement with melatonin on its own first before trying Avinol PM. Don’t let us stop you. But if it’s not enough, or if you’re still struggling with other sleep issues, we highly recommend you give Avinol PM a try!

REM Sleep – It’s Good for Your Brain!

Did you know that your sleep is not just one static, monotonous state? Sleep is actually a very dynamic process. You go through many different stages of sleep while you rest through the night. REM sleep is one of those stages. You may be more familiar with it as the part of your sleep where you dream. But REM sleep is a lot more complex and important than just a few crazy images flashing through your brain. In this article, you’re going to learn all about REM sleep and just how essential it is for human health and well-being.

Defining REM Sleep

The acronym REM in REM sleep is shorthand for rapid eye movement, which is one of the most telltale signs of this particular sleep stage. Back in the day when scientists began to research human sleep cycles, they noticed patients and study subjects experiencing patterns of rapid, random back and forth eye movement during certain sections of their sleep. Aside from the eyes, though, nearly every other skeletal muscle in the human body is paralyzed during REM sleep. Scientists refer to this as atonia. Experiments on animals have shown that when REM sleep atonia is interrupted in any way, the animals walk around and move as though acting out their dreams, despite being completely asleep. It is strongly believed that the same thing happens in humans, i.e. sleepwalking. It seems like atonia is a natural defense mechanism to save us from ourselves when we dream.

Thanks to advanced technologies these days, we can empirically observe exactly what happens in the brain during REM sleep. For starters, brain wave activity changes dramatically. Throughout a REM cycle your brain can change from emitting alpha to theta and all the way up to high frequency beta waves. Scientists were puzzled by this at first, because high frequency beta waves are usually only observed when someone is fully conscious and undergoing complex mental tasks. Some scientists even like the joke that REM sleep is paradoxical sleep, because of the brain is behaving almost the same way it would if it was conscious – despite being completely asleep.

The Importance of REM Sleep for the Brain

It’s not just that your brain waves are more active during REM sleep; certain parts of your brain also get a good workout that they can’t get at any other point in your sleep cycle. Without REM sleep, your brain cannot consolidate, process, or store long-term memories of your experiences from the previous day. Your brain also goes through an emotional rollercoaster while in paradoxical sleep because the emotional sectors of your brain light up and become much more active. This helps explain why dreams have such a powerful effect on us.

Scientific studies show that people who try to take a lot of information in or perform many complicated tasks on a given day will spend a significant amount of time in REM sleep that same night. Science has also discovered that in all stages of childhood – from infancy all the way into a person’s teenage years – REM sleep takes up the biggest chunk of the human sleep cycle. Your brain uses REM sleep to prune the tree, so to speak. It breaks down neurons it doesn’t use and redistributes those resources to the parts of your brain you use the most. So the phrase “use-it-or-lose-it” as just as true for the brain as it is anywhere else in your body (or life, for that matter).

Negative consequences of disrupted REM Sleep

If you don’t get enough REM sleep, the consequences can be more severe than you would think. For example:

  • Poor REM sleep reduces your ability to cope with emotional stress
  • Poor REM sleep has been linked to more frequent, more painful migraines
  • Waking up tired and groggy is a common side effect of little or no REM sleep
  • Lack of REM sleep contributes to unwanted weight gain
  • Lack of REM sleep will eventually force you into rebound REM sleep, which is characterized by vivid dreams, night terrors, and delirium tremens in rare cases
  • Insufficient REM sleep leaves your brain vulnerable to chronic and age-related brain diseases
  • Poor REM sleep dismantles your ability to store long-term memories

As important as REM sleep obviously is, you’d think that it would be the easiest to get, right? Unfortunately, no. When your body isn’t getting quality rest, one of the first sleep stages to get sacrificed is REM sleep. But if you put in a little effort, you can make sure that your body dedicates a healthy chunk of its sleep cycle directly towards getting all the REM sleep you could possibly want.

How to Get More REM Sleep

There are certain substances you need to avoid if you’re having trouble getting the REM sleep you need to stay healthy. These include:

  • Cannabis
  • Alcohol
  • Antihistamines
  • Benzodiazepines
  • Certain antidepressants – especially MAOIs, SSRIs, and TCAs

Avoiding these substances is easier said than done. Alcohol and weed are more obvious, but can be hard to avoid depending on how you relax socially. Other things can be more insidious. Most people don’t know, for example, that the main ingredient in most over-the-counter sleeping pills is an antihistamine. Furthermore, most doctors won’t tell you that certain antidepressants can have a negative impact on your REM sleep. The sad truth is that most doctors don’t even know themselves that this is the case. It’s up to you and your medical practitioner to weigh the pros and cons of sacrificing your REM sleep for the potential benefits of taking a particular antidepressant medication. We can’t give you any medical advice on that subject here.

Before you reach for the drugs, prescription or otherwise, try to improve your sleep hygiene. Even changing small behaviors, such as avoiding electronic light before bed or taking an evening walk after dinner can have a pretty big impact. But if you must take something, make sure it’s a natural sleep aid like Avinol PM about half an hour before bed. The natural extracts and safe ingredients won’t interfere with REM sleep. On the contrary – it’ll help you get to sleep naturally so that it’s easier for your body to get all of the REM sleep it needs. So don’t just do it for better sleep; do it for better REM sleep.

Eating Before Bed Isn’t Just Bad – It Can Be Dangerous, Too.

There’s been a lot of talk in the news lately about how bad it can be to still be eating close to bedtime. Problems like weight gain and reduced sleep quality are some of the worst side effects. It can even make it difficult to fall asleep in the first place. Unfortunately, between our busy schedules and nighttime rumblies in our tumblies, it can be difficult to to avoid eating right before bed.

But it’s not completely hopeless. You can still lose weight, get good quality sleep, and find a way to keep yourself from going to bed starving. It’s important to understand, however, exactly why eating late at night is so bad for you. It can help put things in perspective so that you are more motivated to make better decisions about your health.

Eating Before Bed Compromises Your Lifespan and Your Health Span

Have you heard about autophagy? In its own way, it has a strong connection between sleep and eating before bed. When you eat right before bed it shortens the amount of time you spend fasting during any 24 hour period. When you’re fasting, autophagy happens. Autophagy is great because it does several good things for your body which improve both longevity and your overall quality of life.  

Autophagy is any small amount of stress which makes your body build itself back up stronger and more resilient. There are many things that do this; exercise, swimming in cold water, or spending time in a sauna are just a few. One of the easiest ways to trigger autophagy, though, is fasting. The longer you fast during a 24-hour period, the more benefits you will get.

It may seem difficult to go for an extended period of time without food. Not only will there be physical side effects at first, but our culture has brainwashed us into believing that you will immediately go into “starvation mode” and suffer negative health consequences if you aren’t eating every few hours. This is just plain baloney, and there’s plenty of scientific evidence to prove it. If you get good quality sleep at night, you’re automatically fasting for at least 8 hours out of your day. And the more distance you put between your final meal and bedtime, the more fasting you can squeeze in. That leads to more autophagy and better health benefits – including good sleep.

The Dreaded Inflammation That Comes With Late Night Meals

Everyone these days is talking about inflammation – and for good reason. Inflammation is more rampant in modern society than it has ever been before, and it is taking a serious toll on our health and wellness. Doctors and scientists now believe that there are a plethora of autoimmune diseases which can be directly connected to inflammation.  

The connection between late night eating and inflammation isn’t quite so straightforward. But late night feeding can cause a series of unfortunate events which will lead to an inflammatory response. The cycle goes a little something like this:

  • Eating late at night raises your blood sugar right before bed
  • Raised blood sugar triggers your pancreas to secrete more insulin
  • When your insulin spikes in this manner, it causes a blood sugar crash
  • Your body scrambles to recover from this crash (while it should be restoring and regenerating itself instead)
  • Hormone levels spike, including the stress hormone cortisol
  • When your cortisol levels spike, it creates a snowball effect of inflammatory reactions

Granted, we aren’t trying to demonize every form of immune activity. The occasional acute inflammatory response is fine, like in the event that you get injured and need to repair. But if you’re constantly triggering this response outside of the need to heal or fight disease, it can lead to serious health problems like metabolic syndrome or type 2 diabetes, among others.

The Emerging Dangers of Adrenal Fatigue

Speaking of cortisol, we need to talk about adrenal fatigue. These are the glands which sit on top of your kidneys and regulate the vast majority of cortisol which is produced in your body. If you’re constantly eating late in the evening and causing cortisol spikes while you sleep, your adrenals will eventually run out of steam. This is what medical experts refer to as adrenal fatigue.

If left unchecked for too long, it can cause diseases such as hypothyroidism. More specifically, adrenal fatigue is considered a secondary type of hypothyroidism. This distinction is important because these two types of the disease require different kinds of treatment. If you get the wrong type of treatment, it can make the condition worse! So do yourself a favor and stop eating before bed if you want to avoid the dreaded adrenal fatigue.

How to Avoid Eating Before Bed

Taking a natural sleep aid half an hour before bed can help reduce some of the gnawing hunger which prompts people to eat late at night. They usually instruct you to take the supplement with a full glass of water. Since having something in your belly usually prevents your stomach from growling, this can amplify the benefits of your sleep aid.

If your sleep supplement happens to contain melatonin, that’s even better. Melatonin has an inverse relationship with cortisol – this means that the more melatonin you have in your system at night, the less cortisol your body will produce. Not only does this calm you down and make it easier for you to sleep at night, but it helps reduce the long-term consequences of late night eating.

If you simply can’t or don’t want to stop eating too close to bedtime, there’s really nothing at the end of the day we can do to influence your decision. We can only offer you at the facts and hope that you make the right decision for your health and wellness. But we hope you’ll at least consider giving this one, simple lifestyle change a chance. We promise that you’ll experience some very real and very wonderful benefits.

Cleaning up a Poor Sleep Diet

Are you having trouble with your sleep? Have you googled for solutions online, talked to your doctor, tried to take dangerous pills, and found no success? Are you at your wit’s end? Well, here’s a seemingly radical solution: have you tried to clean up your diet? It may sound crazy, but making healthier changes to your diet can really help improve your nightly rest. If you don’t believe us, we implore you to keep reading and hear us out. You may be surprised by what you learn.

What Exactly Is a “Poor Sleep Diet”?

When it comes to a poor sleep diet, you have to pay close attention to the foods you eat and the beverages you drink. Drinking and eating the wrong foods can wreak havoc on your ability to fall asleep at night and get the quality rest your body needs. So if you want to improve upon your sleeping habits, you’re going to have to moderate your intake of the following foods and beverages – or eliminate them all together.

Yes, Alcohol Is Ruining Your Sleep

We know this is going to be difficult news for a lot of people to hear. After all, how easy is it to fall asleep after a night of drinking? How much better do you sleep after taking a nighttime cold medicine – which, spoiler alert, is at least 10% alcohol in every dose? In a way, alcohol’s ability to make you fall asleep is similar to that of prescription sleeping pills; it’ll get you to sleep, but you’ll still get extremely poor quality sleep. And in the long run, getting poor quality sleep can be just as bad as getting no sleep at all.

The sleep you do get from a nightcap or dose of cold medicine or from drinking to the point of excess is short-lived for most people. Getting to sleep with the help of alcohol shortens your sleep cycle and reduces the number of hours of sleep you get. So when you wake up from your drunken stupor, you’re getting the double whammy of sleeping fewer hours and sleeping more poorly.

Lastly, falling asleep while you are still under the influence takes a huge toll on your body. Instead of detoxifying your brain and fixing the damage of your day, your body is metabolizing alcohol instead. This can cause systemic damage through every single cell in your body and, over time, lead to some serious health consequences due to poor sleep.

Caffeine and Sleep

Alcohol is bad for your body in many ways – sleep especially. But caffeine really only has a negative effect on your sleep patterns. Don’t get us wrong – it’s okay to use caffeine to help pep you up in the morning, especially if you’ve had a particularly restless night before. But drinking a single drop of coffee or taking caffeine pills after 12 p.M. Should be a big no-no in your book. Although you may not feel it, caffeine’s excitatory effects linger in the body long after you’ve had your final sip. And if there’s still caffeine circulating through your bloodstream when you put your head on the pillow, you will likely have trouble falling asleep. Even if you do sleep, the quality of your sleep may not be so great.

Spicy Food Can Keep You up at Night

Again, this is another entry where indulging yourself during the daytime hours can be relatively harmless; it’s when you eat spicy food too close to bedtime then it becomes problematic. Indigestion and heartburn can be painful and uncomfortable enough when you’re sitting or standing upright during the daytime. But when you are lying flat on your back in bed, it’s the worst. The acidic fluids in your stomach can easily slip back up into your esophagus causing a painful, burning sensation that you wouldn’t feel if you were sitting upright. Propping pillows under yourself to stay somewhat elevated can be an answer, but it can also be a very uncomfortable sleeping position for a lot of people.

The Connection Between a Poor Diet and Poor Sleep

Although what you eat is important, the when and how you eat are almost as important, too. Furthermore, if you aren’t getting enough exercise, that’s another aspect of your poor sleep diet which you should try and fix. Exercising earlier in the morning is best, but even exercising in the afternoon or evening is better than no exercise at all.

You should also work on improving your daily eating schedule. Unfortunately, most of us tend to eat the opposite of the way we should. The average person eats little to nothing for breakfast, a moderate lunch or snacks all day, and a huge dinner right before they go to sleep. This is very bad for a number of reasons. Some of those reasons include weight gain, poor sleep, difficulty falling asleep, and difficulty staying asleep.

The best way to fix this is to follow an inverted pyramid type of diet: make breakfast your biggest meal of the day, followed by moderate lunch and a late dinner. Furthermore, make sure you eat most of your carbs in the morning and most of your protein in the evening. This helps deliver the nutrients your body needs when it needs them most and can also prevent you from storing food as fat while you sleep.

Another thing that trips people up is counting calories and/or points instead of focusing on the nutritional content of their food. There are plenty of low calorie, nutrient dense food out there that most people aren’t eating simply because they don’t taste as good. If you try to shift your palate towards these nutritious, low calorie foods, not only will you lose weight but your body will be able to produce more of the sleep hormones it needs to get easy, quality rest.

If you’re trying to fix a poor sleep diet, there’s one thing you definitely need to add into the mix: an herbal sleep supplement. These usually contain many ingredients which are natural, safe, and effective at helping you relax. In addition to moderating your unhealthy food and beverage intake while improving the quality of the food you eat, a natural sleep aid is perfect for helping you improve your sleep diet.

Are You Following a Good Sleep Diet? Here’s How You Start!

Believe it or not, a “good sleep diet” is a thing that exists in the real world. Although it’s not what you would typically think of when it comes to dieting. It may seem confusing at first, but we’ll clear up this confusion right here, right now. Get ready for the 411 on the good sleep diet.

Step Number One Get Used to Sleeping on a Regular Schedule

Before you even think about how changing your dinner plate can help you sleep, you need to start thinking about another big, important circle: your clock. Well, your body clock, at least. Your internal rhythm has evolved in ways that expect certain meals at certain times in certain quantities. And if you eat against your body’s natural schedule, it can give you some serious sleep problems.

Did you ever notice that the acronym for the “Standard American Diet” is SAD? We don’t think this is a coincidence. Over the last few decades, unhealthy eating habits – largely proliferated by greedy corporations and food producers – have been ingrained into our psyche. There’s plenty of proof that these eating habits are unnatural and unhealthy, and there are dozens of documentaries which show the proof. But we’re not going to dig too deep into that today. Right now, we’re mostly concerned with pointing out the flaws and the dangers of the Standard American Diet. Such as:

  • Skipping breakfast nearly every day, or eating a breakfast that’s too small  
  • Grazing all day by eating small snacks and skipping lunch
  • Eating most of your calories in the evening – especially if you eat very complex meals

Some or all of these habits could be contributing to your sleep problems. Thankfully, science has the answer. We looked at the research and realize that the common consensus tells people to flip that eating pattern right on its head. Start by:

  • Breakfast is the new dinner – eat the majority of your calories right when you get up in the morning, not at night before your supposed to fall asleep
  • No skipping lunch – eating big meals at opposite ends of your day can seriously mess up your circadian rhythm
  • Dinner is the new breakfast – you see what we did there? The fewer calories you eat, the easier it will be to fall asleep in the evening because you won’t be loading your body with a ton of energy when you’re supposed to be getting ready for rest
  • No matter what, stop eating two hours before your bed time, if not earlier
  • If you absolutely, positively have to eat something right before bed, keep it simple. Consume a small portion of healthy protein with a small portion of healthy carbs. These two things together will release neurotransmitters in your brain that promote relaxation

Experts sometimes refer to these patterns as the Upside Down Pyramid eating schedule. And if you sit down to think about it, this eating regimen can make a lot of sense. It’s like starting your day with a full tank of gas, and going to bed on an empty tank. Eating more of your calories in the morning gives you more energy to tackle your day with a running start. Plus, at the end of the day, why would you load yourself up with energy? You should only do that when you need it – not at night, when you’re supposed to be at rest. Otherwise, the calories you eat in the evening will end up stored in your fat cells before anything else.  

Make Good Sleep Hygiene a Part of Your Good Sleep Diet

It’s not just changing your feeding schedule that’s going to help you sleep better at night. Changing your bedtime routine is an important part of establishing a good sleep diet. But you’ve got to learn to walk before you can run. Here is some of the easiest good sleep hygiene habits you can start developing tonight:

  • Turn off your electronic devices (or wear some anti-blue light glasses) about 2 to 3 hours before bed so that your brain can produce more melatonin
  • Assuming you can afford a higher energy bill, turn your thermostat down to 68 degrees so that the cooler environment can trigger sleep hormones in your body
  • Electronic light isn’t the only light you have to watch out for; ambient light in general can disturb your sleep if you don’t put up some blackout curtains or other obstructions

While we’re at it, we want to make one more important note: sleeping pills should not be a part of your bedtime routine if you can avoid it. This is especially true for over-the-counter sleep drugs, or prescription sleep aids. These pills interfere with your body’s natural ability to sleep and can even reduce the quality of your rest. Natural sleep aids, on the other hand, are perfect for relaxing you enough to fall asleep on your own without ruining your sleep.

Eating Well on a Good Sleep Diet

Finally, we’re getting to the “diet” part: the part we talk about what you should eat. Changing your routine is most of the battle – but changing what’s on your dinner plate will bring everything together.

If you don’t shop in the produce section of the grocery store very often, you’re going to need to start. Incorporating whole foods into your diet is an important part of not just better sleep, but better health in general. The more of your food that comes out of a can, a bag, a box, or the freezer section, the worse your sleep habits will be. This is because most processed food is a combination of sugar, trans fats, and an excessive amount of salt with extremely little nutritional value. And this is bad for your sleep because:

  • Highly processed protein prevent your body from converting amino acids into serotonin, tryptophan, and melatonin; without these hormones in your body, you’ll feel awake and restless at bedtime
  • Processed food doesn’t have the complex carbohydrates do you need to unlock the sedative powers of tryptophan, melatonin, or GABA (another important neurotransmitter in the brain which promotes relaxation)
  • If you aren’t eating enough healthy fats, then you’re also setting yourself up for disaster because these fats will block your brain’s ability to tell your body to produce more melatonin and amino acids like tryptophan

We know we’ve given you a lot of information all at once. But this is all just the tip of the iceberg. Keep checking back to her blog for more information on good sleep diets, good sleep habits, and good sleep in general.

Don’t Touch an Off-Label Prescription Sleeping Pill Without Reading This First!

We know that, for some of the people reading this right now, it may already be too late. You may already have the prescription bought and paid for and in your hand right now. You may have even started taking it. But we’re guessing that if you’re on the internet googling about off label sleep medications, there was a lot of information about them you didn’t know before you started asking questions.

First off, we want to congratulate you on being wise enough to know that you needed more info. Most people aren’t even aware that doctors can prescribe medications off-label – much less the associated dangers. The practice of prescribing prescription pills off-label is a highly controversial one. Some doctors still do it despite this controversy, either for profit or because they naively believe it is the best solution. But there are instances where taking a medication off-label can be extremely hazardous to your health. And there is certainly no exception when it comes to sleep medication. In fact, off-label prescription sleep aids may be the most dangerous of all.

How to Know If You’re Taking an Off-label Prescription Sleeping Pill

As with any medication your doctor prescribes you, you should ask for the name and what it is designed to treat or cure. If you’ve never heard of the medication before, don’t be afraid to ask questions! If your doctor gets defensive or hostile by your inquisitive nature, then it may be time to find a new doctor. But if they are understanding and patient with you, then you’ll know you’re getting advice and information you can trust. You should also ask your doctor whether the medication is off-label or not. If they confirm that it is off-label, be sure to ask them why they’re prescribing it that way and to what degree of certainty they believe it will work for you. As a patient, you are entitled to accurate responses to these important questions.

We have a short list of the most commonly prescribed off-label medications for sleep. If any of these medications are in your medicine cabinet right now, use with caution. Read every single word of fine print in the warning pamphlet, and be sure to talk to your pharmacist about your doctor’s decision. In some instances, your pharmacist may know more about the medication, potential side effects, and possible harmful interactions with other medications than your primary care doctor. Again, don’t be afraid to ask these questions. If you don’t get all the information you need, you could be risking your health.

Amitriptyline is one of the more popular off-label prescriptions doctors prescribe for sleep. But it was not designed to solve that problem. It was originally discovered to be helpful anxiety disorders, major depression, and bipolar disorder, among other mental health issues. It is one of the older generations of antidepressant medications. Some doctors believe it is also helpful for people diagnosed with ADHD. Although it is in frequently prescribed for this purpose, it is still considered an off-label script. Other uncommon, on-label reasons to prescribe amitriptyline include fibromyalgia, posturepedic neuralgia, and other indiscriminate nerve pain. Unfortunately, amitriptyline carries the following side effects with it:

  • Nightmares
  • More frequent nightmares
  • Insomnia  
  • Daytime drowsiness
  • Lack of sexual desire
  • Impotence
  • Blood pressure drop when standing
  • Anxiety
  • Feeling confused
  • Gaining weight
  • Headaches
  • Dizziness

Mirtazapine is another popular off-label prescription sleep aid. It is the generic of the name brand Remeron, but may go by many other names. Like amitriptyline, mirtazapine is also an antidepressant. It is one of the other old school antidepressant medications which does not fit into a typical SSRI classification. Mirtazapine is a popular medication for anxiety disorders, nausea, and the cessation of uncontrolled vomiting. It can also be prescribed to help stimulate appetite in underweight people. Common side effects of mirtazapine include:

  • Dizziness
  • Constipation
  • Rapid, extreme weight gain
  • Daytime fatigue
  • Confusion
  • Swelling of the extremities
  • Spikes in your triglyceride and cholesterol levels
  • Dry mouth

Trazodone is another drug you should look out for if you have been prescribed an off-label sleep medication. Part of the reason doctors like to prescribe this medication off-label for insomnia to treat concurrent disorders like anxiety – which often keeps people awake at night. Many medical experts believe this is also a good medication for people whose depression is accompanied by substance abuse. Lastly, doctors and patients agree that this antidepressant is a much more affordable medication compared to similar drugs which are designed to treat the same symptoms.

One of the more disconcerting issues with trazodone is the dosing instructions doctors sometimes give patients depending on what the pillows used for. The vast majority of antidepressants start at a low dose and gradually titrate up in order to avoid severe side effects. The process is reversed if a patient has to go off the medication. But patients who use trazodone for sleep are told that they can take anywhere from one half of a pill two three pills per night for sleep. They’re also told they don’t have to take them every single night, and that quitting the medication cold turkey is perfectly safe. This contradiction is both confusing and worrisome, in addition to the pill’s known side effects:

  • Priapism, or an erection lasting for more than 4 hours
  • Cardiac arrhythmia
  • Hepatotoxicity
  • Worsening depression or thoughts of suicide
  • Daytime drowsiness
  • Orthostatic hypertension

Fix Your Sleepless Nights With Natural Cures Instead

Prescription medications, regardless of the name or their intended treatment, are expensive and difficult to get. They’re also dangerous more often than not. But we put our trust and faith in the medical professionals who prescribe them because the expense and the effort makes it feel like it’s worth it. This doesn’t always turn out to be the case (unfortunately).

Instead of trying the nuclear option first, how about experimenting with some natural sleep aids? These high-quality supplements are made with natural, pure, potent ingredients that grow straight out of the ground. They’ve been used for centuries take care of this problem – whereas prescription drugs have only been around for less than a century. There are no side effects to worry about – other than the positive side effect of getting more healthy, restorative sleep and waking up refreshed the next day. So why not try a natural, effective sleep aid tonight?

Did You Know That Sleeping Pills Are Potentially Dangerous for Your Health?

These days, modern life is more stressful than ever. It’s no surprise that so many people are practically begging their doctors for a prescription sleep aid just to get their nightly rest. But is this really a good idea? Yes, these drugs help knock most people out if they’re having trouble sleeping – but the consequences can be dire. Prescription sleeping pills can have potentially dangerous side effects in both the short and the long term. Before you ask for a prescription from your doctor, we implore you to read up on the facts that prescription sleeping pills with us.

There Are Different Types of Prescription Sleeping Pills

When you talk about prescription sleeping pills, you’re actually talking about several different types of drugs. Not all prescription sleeping pills are created equal. Depending on your particular sleep problem, one type of drug might work better for you than others. But that doesn’t mean one classification of drug is safer for you than the others. All it means is that they may harm you in different ways.


Hypnotics are aptly named because they create a hypnotic effect on the human brain. They are sometimes called soporifics or nonbenzodiazepines. One thing that sets hypnotics apart is the fact that, although a sedative, they don’t provide any anti-anxiety benefits. Hypnotics have one job: to induce sleep. Many of these drugs also fail to help people stay sleep through the night unless you get a special type of pill. Doctors don’t often prescribe extended-release hypnotics, though, because many patients complain about next-day drowsiness. Hypnotics also prevent your brain from getting the amount of REM sleep it needs to stay healthy. If you’ve ever taken Ambien, Sonata, Lunesta, or Zimovane, then you’ve taken a hypnotic sleeping pill.


Benzodiazepines can serve one of two purposes: they can help reduce anxiety in small doses, and they can help people fall asleep in larger doses. These drugs can also help you stay asleep through the night if that is a problem for you. But “benzos” can cause some major problems if people aren’t careful with their dosage. Mixing alcohol or other depressant drugs with a benzodiazepine has caused people to stop breathing and even die in their sleep. Benzodiazepine drugs are also highly addictive and can cause some people to become dependent. As far as the human sleep cycle goes, benzodiazepines shorten the amount of REM sleep and slow-wave sleep that you need to get the most restorative rest for your brain and body. If your doctor tries to prescribe you a drug that ends in either “-zepam” or “-zolam”, then you’ll know that he or she is prescribing you a benzodiazepine drug.

Tricyclic Antidepressants

Sometimes, doctors will prescribe medications that are actually meant to treat other disorders. This is called prescribing a medication “off-label”. Some tricyclic antidepressants are prescribed off-label to help people with insomnia. This is because some tricyclic antidepressants have a side effect which makes people feel very sleepy. Unfortunately, these drugs also have unique dangers of their own. Like hypnotics, they won’t help you stay asleep through the night – they only make you sleepy for a short time after you take them. Furthermore, like many other antidepressants, you may suffer symptoms like blurred vision, dizziness, trouble urinating, an irregular heartbeat, or a painful, long-lasting erection disorder known as priapism. The most common tricyclic antidepressants which are prescribed off-label for sleep are Doxepin, Trazodone, and amitriptyline. Just like the other drugs we’ve mentioned so far, you will be sacrificing precious REM sleep if you have to depend on a tricyclic antidepressant to get to sleep at night.

You Need Restorative, Healthy Sleep

If you take a prescription medication to help alleviate your sleep problems, all you’re really doing is saving yourself the emotional turmoil of tossing and turning all night. Beyond that, you’re not getting the healthy rest you need to optimize your health and wellness. In some ways, you’re almost better off staying awake. If you take a prescription sleep aid for months or even years, it can permanently handicap your ability to get a healthy amount of REM sleep and slow wave sleep. If you can’t complete a healthy sleep cycle, your physical and cognitive health will start to decline rapidly. Getting poor sleep – and going long stretches without high quality rest – can cause the following health problems:

  • A weaker immune system
  • Impaired brain function
  • Physical injuries from accidents and/or falling
  • Obesity
  • Heart disease
  • Diabetes
  • Depression, anxiety, and or other mood disorders

As you can see, getting poor quality sleep can be very hazardous to your health. If you have to depend on a prescription medication in order to get to sleep at night, it’s almost as bad as not getting any sleep at all. For some people, it can even be worse! But don’t worry – there are alternative solutions you can use in order to get the sleep you need.

Which Sleep Supplements Are Healthy to Take?

If you’re concerned about the potential health consequences of prescription sleeping pills, you’re not alone. But there are healthier alternatives. After all, people were having trouble sleeping for Centuries before these prescription drugs came along. What do you think they did?

They used natural solutions, that’s what. Those natural solutions included things like hops, chamomile, and valerian root. Today we know that these solutions worked because they help increase neurotransmitters which relax mind and body in preparation for sleep. Today, we also know about amino acids like l-theanine and 5-HTP which boost this affect even further.

So where can you get natural ingredients that help you fall asleep, stay asleep, and boost the quality of your sleep? There are tons of herbal remedies out there which promise to achieve that task, but few actually succeed. Avinol PM, however, is in a special class of natural sleep supplements which will help you fall asleep fast and give you the best sleep you’ve had in ages. We strongly suggest you give it a try.

Is it Dangerous to Use CBD Oil for Sleep? We Expose the Truth!

Given the disturbing and downright dangerous side effects of most sleep medications these days, it’s understandable that people would want to find a natural solution instead. CBD oil is one such solution which has been popular in the news lately. However, it is not without its controversy. Marijuana, in all of its forms, has been illegal for decades in the United States and other developed countries of the world. Things are changing in the US, however. The laws around marijuana – and CBD oil as well – are relaxing.

A big part of this has to do with newfound scientific evidence suggesting that cannabis and parts of the cannabis plant have legitimate health benefits with either zero or highly tolerable negative side effects. Unfortunately, there’s a growing trend of people who would rather ignore the discoveries of legitimate scientific inquiry and keep cannabis illegal in order to hold onto their old-fashioned beliefs. Today, we’re going to take a closer look at the evidence supporting CBD oil for sleep and dismiss the controversy once and for all. If you’re curious about the sleep benefits associated with CBD oil, we strongly suggest you keep reading.

Defining What CBD Oil Is

CBD is a convenient acronym which is short for cannabidiol. It’s natural compound which is, surprisingly, not unique to the cannabis plant. Many different flora are known to produce trace amounts of cannabidiol. On top of that, the human body is capable of producing its own cannabidiol compounds – but not in significant enough quantities to prevent certain health conditions. Cannabidiol is found in the largest amounts and in the highest concentrations when extracted from the cannabis plant.

Please keep in mind that there is a very strong difference between cannabidiol and another organic compound produced by the cannabis plant: tetrahydrocannabinol. You may be more familiar with its acronym: THC. Unlike cannabidiol, THC does possess psychoactive properties. It’s the reason why people get “high” from ingesting or smoking certain parts of the cannabis plant.

CBD does not possess the same psychoactive properties that THC does. Furthermore, it also produces many healthful benefits in the human body. CBD is capable of mollifying or even alleviating certain medical conditions such as seizures, joint pain, hemorrhoid pain, low blood pressure, and more without the damaging side effects typical of other drugs. But the health benefits of CBD that we are going to discuss today have to do with sleep.

CBD and Sleep

Unlike most compounds, it is relatively easy for CBD to cross the blood-brain barrier. And when it does so, it becomes very reactive. Once CBD oil gets into your brain, it can enhance many different neurological processes, including neurogenesis – the generation and growth of fresh, new brain cells.

Most people have trouble sleeping because of emotional distress and anxiety. CBD oil has been proven to help reduce and alleviate anxiety in large enough doses. It binds to serotonin receptors located in your brain in much the same way antidepressants do – although without the dangerous side effects.

But CBD doesn’t just help you get to sleep. Once you are resting, it keeps working to improve the quality of your sleep, too. It does this even in the face of serious neurological challenges such as Parkinson’s disease. During REM sleep, the phase of your sleep cycle where you are dreaming, the body usually paralyzes itself to protect you from moving in your sleep and possibly injuring yourself. But that does not always happen with Parkinson’s patients or others who have similar sleep disorders. CBD can help induce REM sleep paralysis and prevent injury. For people without REM sleep paralysis, CBD oil can improve the quality of REM sleep, too.

CBD Oil and Questions of Legality

Whether or not CBD oil is illegal is a question which has not been definitively settled yet. In the United States, the Drug Enforcement Agency classified CBD oil as a “marijuana extract”. Because it is an extract of the marijuana (cannabis) plant, it violates the federal law that makes the entire marijuana plant illegal, including the non-psychoactive sums of its parts. This declaration was made back in December of 2016.

CBD oil enthusiasts should be relieved to know that this law is not exactly set in stone, nor is it without its loopholes. The biggest problem with this law is the fact that only United States judiciary bodies are allowed to make new laws – the DEA has no legal authority whatsoever to make up new laws of their own. This gives many lawyers plenty of wiggle room to challenge such arbitrary rules in court, and many have successfully opened up legal access to CBD products because of it.

Even if it were illegal by federal law, there are over a dozen states in which it is not illegal on the state level. Thankfully, even if you aren’t lucky enough to live in one of these CBD friendly states, it’s not exactly difficult to find ways to purchase it either by crossing state borders or by shopping online. Unfortunately, you have to be smart about your purchases in order to protect yourself from not just persecution under flimsy and unjust laws, but from unscrupulous snake oil salesmen who would sell you a phony product.

Incorporating CBD Oil Into Your Night Time Routine

So what’s the best way to incorporate CBD oil into your bedtime routine? As it turns out, there are a few different strategies you can take advantage of when dealing with CBD products. CBD oil comes in many different forums. It can come as a topical cream, a tincture that you drip onto your tongue, or in capsule form. Whatever form you take it in, especially in a tincture or capsule, you should know that the medically effective dose as studied by scientists ranges somewhere between 10 mg and 600 mg. Start with a lower dose, and work your way up. As we said before, CBD does not have psychoactive properties, so higher doses won’t get you high; however, some people report that excessive doses of CBD can cause headaches.

If you’re worried about taking too much CBD oil for sleep, there’s a very simple solution: pair a low dose CBD oil product with a natural sleep aid. There are many other natural sleep solutions which work very well alongside CBD oil to help you rest. Melatonin, chamomile, and valerian root are just a few of them. If you can find an affordable, high-quality sleep product to take with your CBD oil at night, you’re much more likely to fall asleep faster, stay asleep through the night, and wake up feeling refreshed.

Is Hemorrhoid Pain Ruining Your Sleep? We Can Tell You How to Stop It

Any type of pain will make it difficult for a normal person to fall asleep. Hemorrhoid pain is certainly no exception. For some lucky few, the pain from having hemorrhoids isn’t severe enough to keep them tossing and turning all night. But for most of us, it certainly is. What’s even more horrifying is the fact that one in three adults will eventually develop hemorrhoids during their lifetime.  

We know hemorrhoids are embarrassing to talk about for many different reasons. But the more we avoid talking about them, the more precious sleep we lose. According to doctors and other medical experts, the negative health consequences of losing quality sleep are much worse for you than a little bit of embarrassment. So let’s take a minute to talk about – and find solutions for – the literal pain in your butt which is keeping you awake at night.

How to Relieve Hemorrhoid Pain and Get Better Sleep Right Now

It’s not hard to imagine that there is some poor, sleepless soul out there right now reading this post in the middle of the night, desperately searching for answers to this problem. If so, we have good news for you: there are some helpful solutions you can use right now to help alleviate the pain and get at least some sleep tonight.

For starters, if there is a pharmacy open near you right now, you can drive there and pick up some over-the-counter hemorrhoid medication. Obviously, most people have heard of the brand Preparation H. That company produces and sells many different wipes, suppositories, and topical creams designed to help hemorrhoids sufferers just like you. Many people have gotten a significant amount of relief from these over the counter hemorrhoid medications, and they can work for you, too.

For those who can’t (or don’t want to) pick up a hemorrhoid treatment from their local drug store, there are methods you can use in the privacy of your own home to get a similar level of relief. Start by giving yourself a sitz bath. It’s pretty simple: all you have to do is fill a shallow dish with water and sit in it for a few minutes. The water should warm – but not hot – and you may want to include soothing ingredients like apple cider vinegar. You can boost the effectiveness of a sitz bath by alternating between that and a cold compress. You should do 10 – 15 minutes on, 10 – 15 minutes off for as many times as you need before you start feeling relief. Just remember to take it easy and don’t overdo it, or you can do more damage and cause yourself more pain.

How to Keep Hemorrhoid Pain from Waking You up in the Middle of the Night

Once your hemorrhoid treatment has taken away most or all of the pain, you should situate yourself in a good sleeping position if you want to sleep soundly through the night. With regard to hemorrhoids, the best position is to sleep on your stomach. Furthermore, if you elevate your body by placing a pillow under your hips, you can help reduce inflammation of your hemorrhoids during the night. Gravity will pull excess interstitial fluid down and away from those inflamed tissues, which makes them less uncomfortable. You may even wake up feeling less pain than you did the night before – or no pain at all!

If sleeping on your stomach is completely out of the question, there are other positions you can try. Sleeping on your side as the next best thing to sleeping on your stomach when it comes to hemorrhoid pain. The important thing to remember, though, is that rolling onto your back can cause you to put weight on your hemorrhoids. This may cause pain which will wake you up and interrupt your sleep. You can help prevent this by placing a body pillow, a few extra pillows, or even a large pile of bunched-up blankets up against your back. That way, if you roll in any direction, you’ll roll forward. You can even place pillows and/or blankets in front of you to make sure you don’t roll at all.

We mentioned a few sentences ago that sleeping on your back is terrible for avoiding hemorrhoid pain while you sleep. This is because it has the opposite effect of sleeping on your stomach – it contributes to hemorrhoid inflammation which causes the pain that keeps you up at night. If you are a dedicated back sleeper, the best thing you can do is to pile pillows and blankets under your legs and even beneath your hips. It may not alleviate all of the pressure, but it will at least help somewhat. Hopefully, it’ll help just enough to get you to sleep.

Preventing Future Hemorrhoid Pain and Getting the Best Quality Sleep

All of these strategies – hemorrhoid creams, home remedies, and sleeping in the right position – will help you get better sleep despite hemorrhoid pain in the short-term. But you should also be thinking about the long game if you wants to prevent your hemorrhoids from ruining your sleep. This is also good for your long-term colonic health.

Start by trying to get over your embarrassment and talk to your doctor. As we said before, a little embarrassment won’t kill you – but neglected hemorrhoids can have serious health consequences if they aren’t treated properly. Next, you should do things like increasing fiber intake, staying well-hydrated, and using the bathroom as soon as you have to in order to reduce strain. Straining while trying to make a bowel movement is what causes hemorrhoids in the first place. So if you can make small life changes to help you go easier, it’s a good idea. Lastly, you should focus on losing weight and exercising more. A total lack of exercise will contribute towards weight gain, and being overweight puts you at higher risk for developing hemorrhoids. Excessively strenuous workouts can also lead to hemorrhoids, so don’t go crazy with it.

To give yourself a little extra help, you should also consider incorporating a natural sleep aid into your nightly hemorrhoid bedtime routine. Many of the natural botanicals that you’ll find in these formulas have antioxidant and anti-inflammatory properties. We can’t guarantee that they will definitely leave you at your hemorrhoid pain – but at the very least, they will make you feel calm and relaxed enough to notice the pain less and sleep more.