First, we required our natural supplements to be verified by a third party like LabDoor, ConsumerLab, or the U.S. Pharmacopeia (USP). These independent organizations analyze off-the-shelf supplements, verifying that the claims on a product’s label match what’s in the bottle. This ensures accurate dosage and that there are no contaminants or unlisted ingredients in your supplement.
I downloaded this app after reading about it somewhere and it’s pretty impressive. I’ve tried a couple of apps like this before but this one is by far the best and I haven’t even done the upgrade yet, which I’m planning to do. My favorite part of the app is the alarm because it does not blare music at me jarring me out of my sleep which is the #1 reason I don’t use alarms. And for some reason this alarm doesn’t do that to me. The sheer thought of an alarm going off makes me anxious causing me to wake up several times during the night trying to beat it so it doesn’t jar me out of my sleep which to most people sounds rediculous. Lol. But really, who wants to be “alarmed”out of their sleep every day? That said, I know my sleep patterns are erratic and I’ve been trying to do better at getting the appropriate amount of sleep and this app is a great tool to help me determine what activities during the day may be affecting my sleep. Im not, necessarily sleeping longer yet, but after just 3 days I am resting more soundly which helps me get my day off to a better start.
Stay out of your head. Hard as it may be, try not to stress over your inability to fall asleep again, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, “Ahhh.” Take another breath and repeat.

Goel, N., Kim, H., & Lao, R. P. (2016, October 27). An olfactory stimulus modifies nighttime sleep in young men and women. Chronobiology International, 22(5), 889–904. Retrieved from https://www.researchgate.net/profile/Namni_Goel/publication/7469424_An_Olfactory_Stimulus_Modifies_Nighttime_Sleep_in_Young_Men_and_Women/links/5811f6b408ae9b32b0a34d4b.pdf


The recommended amount of sleep an adult needs is between seven and nine hours each night. But for many, finding this time isn’t the problem–it’s falling asleep once your head hits the pillow. I’m one of those people who occasionally has this problem, and in the past have tried everything from meditation to medication. But for the last four weeks, I tried something different–and it’s something worth trying if you have sleep problems.
This website is intended only to provide information concerning the Company's product offerings and services. None of the content of this site is intended to be interpreted as medical advice, medical diagnosis, medical counseling or the practice of medicine. This site is not a substitute for medical advice from a licensed medical practitioner and you are encouraged to seek such advice concerning any medical condition.

A 2011 analysis found no studies that are rigorous enough to provide good evidence for aromatherapy for assisting sleep. The scent of English lavender aromatherapy oil has long been used as a folk remedy to help people fall asleep. It is one of the most soothing essential oils. Try putting a lavender sachet under your pillow or place one to two drops of lavender essential oil in a handkerchief. Or add several drops of lavender oil to a bath—the drop in body temperature after a warm bath also helps with sleep. Other aromatherapy oils believed to help with sleep are chamomile and ylang-ylang.

You can make 8 hours of quality sleep a regular part of your life by scheduling it. Make sleep part of your to-do list and plan your bedtime like you would any other appointment. You wouldn’t miss a meeting to binge watch TV, would you? Be strict about your sleep appointment in the same way. Keep a consistent schedule for sleep and wake times and soon they will become just a part of your regular routine. Support your schedule by creating a bedtime routine that relaxes you with hot baths, good books or soothing music.
Falling asleep isn't always as simple as placing your head on a pillow and shutting your eyes. Thoughts and worries might race their way through your mind, or getting comfortable might seem impossible. Fortunately, from relaxation techniques to changing your sleep routine, there are lots of ways to fall asleep quickly and improve your sleep quality.
Drugs.com provides accurate and independent information on more than 24,000 prescription drugs, over-the-counter medicines and natural products. This material is provided for educational purposes only and is not intended for medical advice, diagnosis or treatment. Data sources include IBM Watson Micromedex (updated Jan 9th, 2019), Cerner Multum™ (updated Jan 14th, 2019), Wolters Kluwer™ (updated Jan 7th, 2019) and others. To view content sources and attributions, please refer to our editorial policy.
Valerian is one of the most common sleep remedies for insomnia. Numerous studies have found that valerian improves deep sleep, speed of falling asleep, and overall quality of sleep. However, it's most effective when used over a longer period of time. One caveat? About 10% of the people who use it actually feel energized, which may keep them awake. If that happens to you, take valerian during the day. Otherwise, take 200 to 800 milligrams before bed.
I downloaded this app after reading about it somewhere and it’s pretty impressive. I’ve tried a couple of apps like this before but this one is by far the best and I haven’t even done the upgrade yet, which I’m planning to do. My favorite part of the app is the alarm because it does not blare music at me jarring me out of my sleep which is the #1 reason I don’t use alarms. And for some reason this alarm doesn’t do that to me. The sheer thought of an alarm going off makes me anxious causing me to wake up several times during the night trying to beat it so it doesn’t jar me out of my sleep which to most people sounds rediculous. Lol. But really, who wants to be “alarmed”out of their sleep every day? That said, I know my sleep patterns are erratic and I’ve been trying to do better at getting the appropriate amount of sleep and this app is a great tool to help me determine what activities during the day may be affecting my sleep. Im not, necessarily sleeping longer yet, but after just 3 days I am resting more soundly which helps me get my day off to a better start.

lenetstan/shutterstockInsomniacs, prepare for the best night’s sleep ever. That’s right: No more tossing and turning into the wee hours of morning. No more counting sheep on Sunday evenings. And no more lying, wide-eyed, in the dark after waking up in the middle of the night. There’s now an easy—and expert-approved—way to fall asleep in less than a minute.
Valerian Root. Valerian root helps relax the body, decrease anxiety, and regulate your sleep cycle. While it helps to induce sedation, it won’t make you feel groggy in the morning, which, unfortunately, can be a common side effect of other sleep-promoting supplements and medications. Valerian root not only improves your quality of sleep, but it also helps you fall asleep faster.

There are two hormones in your body that regulate normal feelings of hunger and fullness. Ghrelin stimulates appetite, while leptin sends signals to the brain when you are full. However, when you don’t get the sleep you need, your ghrelin levels go up, stimulating your appetite so you want more food than normal, and your leptin levels go down, meaning you don’t feel satisfied and want to keep eating. So, the more sleep you lose, the more food your body will crave.
You toss and turn, trying to fall asleep, watching the minutes tick toward morning on your bedside clock. Does this scenario sound familiar? Do yourself a favor: Hide the clock. Constantly checking the time only increases your stress, making it harder to turn down the dial on your nervous system and fall asleep. “If you stare at the clock, it increases your stress and worry about not falling asleep,” says Meltzer.
 The brain stem, at the base of the brain, communicates with the hypothalamus to control the transitions between wake and sleep.  (The brain stem includes structures called the pons, medulla, and midbrain.)  Sleep-promoting cells within the hypothalamus and the brain stem produce a brain chemical called GABA, which acts to reduce the activity of arousal centers in the hypothalamus and the brain stem.  The brain stem (especially the pons and medulla) also plays a special role in REM sleep; it sends signals to relax muscles essential for body posture and limb movements, so that we don’t act out our dreams.
The most important thing is taking that time off—it’s more conducive to your productivity. A lot of times people think they can like fight through and push harder and harder and harder to get better results, but sleep can give you that, too. When you transition in and out of sleep, your brain produces theta waves, which help you think more divergently. That’s why a lot of times when you wake up from a power nap or from sleeping, you’ll be able to solve that intractable problem that you couldn’t earlier in the day. That’s one of the reasons I think taking a break—whether it’s meditation or nap—during that circadian dip can be much more conducive to productivity.
Drug interactions may change how your medications work or increase your risk for serious side effects. This document does not contain all possible drug interactions. Keep a list of all the products you use (including prescription/nonprescription drugs and herbal products) and share it with your doctor and pharmacist. Do not start, stop, or change the dosage of any medicines without your doctor's approval.
It’s well known that babies fall fast asleep when they’re rocked gently back and forth in a carriage or a mother’s arms. Surprisingly, the same trick works with adults. According to a small preliminary study published in Current Biology, when study participants napped in a hammock-like bed, they fell asleep faster and slept more soundly than when they slept in a regular bed. It seems that the gentle swinging sensation primes brain activity that fosters deep sleep. While you can’t exactly doze off in a hammock every night, try chilling out in a rocking chair before hitting the sheets to mimic the motion and help your body feel sleepy.
Taking a nap might seem counter-intuitive to good nighttime sleep, but short naps of 10 to 30 minutes actually help you gain extra energy during the day and don’t disrupt your sleep. Even a 10-minute nap can improve your alertness for 2-and-a-half hours if you’re sleep-deprived, and you can feel the benefit for up to 4 hours if you are well-rested.
If your bedroom is boiling hot — or even slightly warm — do what you can to cool it down. "Warmness may make you feel sleepy, but is not conducive to deep sleep," Logie says. "Our body starts to naturally cool later in the day and keeping your room cooler can help speed up this process that's involved with you falling asleep quickly and getting that deeper sleep."
The recommended amount of sleep an adult needs is between seven and nine hours each night. But for many, finding this time isn’t the problem–it’s falling asleep once your head hits the pillow. I’m one of those people who occasionally has this problem, and in the past have tried everything from meditation to medication. But for the last four weeks, I tried something different–and it’s something worth trying if you have sleep problems.
4. Sleep in a familiar, dark, and quiet room that is adequately ventilated and neither too hot nor too cold. If possible, try to use this room for sleeping only, so that you come to associate it with sleep. In time, your room could become another sleeping cue. If your sleeping environment is sub-optimal, try to use aids such as earplugs or a sleeping mask.

Articles and information on this website may only be copied, reprinted, or redistributed with written permission (but please ask, we like to give written permission!) The purpose of this Blog is to encourage the free exchange of ideas. The entire contents of this website is based upon the opinions of Dave Asprey, unless otherwise noted. Individual articles are based upon the opinions of the respective authors, who may retain copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the personal research and experience of Dave Asprey and the community. We will attempt to keep all objectionable messages off this site; however, it is impossible to review all messages immediately. All messages expressed on The Bulletproof Forum or the Blog, including comments posted to Blog entries, represent the views of the author exclusively and we are not responsible for the content of any message.


This is a very serious matter, as the consequences of poor sleep can undermine your health and sleep deprivation may even lead to your death. There are serious symptoms and physical effects of sleep deprivation, including hallucinations. For all these reasons—and more—it is absolutely worthwhile to get the help that you need in order to sleep well and wake refreshed.


But other times, insomnia can become a long-term thing. Sometimes, that can happen as the result of a more serious health condition, like depression, anxiety, or sleep apnea. Other times, insomnia can stem from crappy sleep habits, like eating too many heavy snacks before bed, sleeping in an uncomfortable environment, or staying glued to your smartphone or tablet all night long.

“Usually products that you put under your tongue are absorbed quicker because that area of your mouth is very viscous,” explained Dr. Breus, “as opposed to pill that you swallow that has to be broken down in your stomach, where you stomach acid will eat up half of it.” This gives it an edge over chewable tablets or gummies, which both have to be chewed and swallowed.
Some newer medications don’t have the same chemical structure as a benzodiazepine, but act on the same area in the brain. They are thought to have fewer side effects, and less risk of dependency, but are still considered controlled substances. They include zalepon (Sonata), zolpidem (Ambien), and eszopiclone (Lunesta), which have been tested for longer-term use, up to six months.
What are you waiting for? Download this simple, yet functional, sleep recorder and smart alarm today and start your tracking tonight! If you’d like even more information on why sleep is such an important component of your overall health, wellness and fitness efforts, please visit the Runtastic Blog today. We’re pleased to share a sleep series with interested users & readers to help YOU truly make the most of your shut eye. Sleep-related insights and further information on 24-hour tracking with Runtastic are also covered on our Fitness Channel on YouTube and throughout our social media channels. Go on - grab a cup of tea, settle in for a few moments & relax… Happy learning and sweet dreams.

Limit Your Intake Of Caffeine, Alcohol, and Nicotine: Caffeine and nicotine can have a pronounced effect on sleep, causing insomnia and restlessness. In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine. Alcohol consumption can result in nighttime wakefulness.
Generally, non-benzodiazepines have fewer drawbacks than benzodiazepines, but that doesn’t make them suitable for everyone. Some may find this type of sleep medication ineffective at helping them sleep, while the long-term effects remain unknown. The U.S. Food and Drug Administration (FDA) recently directed the manufacturers of Ambien and similar sleeping pills to lower the standard dosage due to the serious risk of morning grogginess while driving, especially in women patients. Other side effects include:

According to the European Neurology Journal, calcium levels are at their highest during our deep rapid eye movement (REM) sleep periods. What this means is that if you never get to the REM sleep phase or if it’s limited, it could be related to a calcium deficiency. Researchers indicate that the calcium is important because it helps the cells in the brain use the tryptophan to create melatonin — a natural body-producing sleep aid. (4)
“This is number one—most of us have this reflex where our cellphone has to be within arm's length, even when we go to bed," says Raj Dasgupta, MD, sleep expert and assistant professor of clinical medicine at Keck School of Medicine of University of Southern California. "We need to break that habit.” Studies have shown that the blue light generated by electronic devices can delay the onset of sleep. (Here's how spending just one extra minute on your phone before bed can rob you of 60 minutes of sleep.) Turn your phone on silent and keep it on a dresser or far end of the bedside table so you’re not tempted to text, check one last email, or get lost in social media.
Watch something boring. Just about everything you read about improving sleep advises you to avoid screen time before bed. But the truth is, a lot of people do it anyway. If you’re going to watch TV or your laptop in bed, watch something unexciting. Think a Ken Burns documentary, or an episode of House Hunters. No scary movies, thrillers, or the 11 o’clock news. If it’s likely to get your pulse racing, turn it off. There’s even a website for it — Napflix, which serves up the most snooze-worthy videos on YouTube (think Bonsai tree pruning or tropical fish swimming in an aquarium).
×