Natural supplements for sleep

Getting a Good Night’s Sleep: Supplements to Repair a Broken Sleep Cycle


As many as 1 in 3 adults don’t get the amount of sleep or the quality of sleep they’d like to have. Poor sleep, or insomnia, can be characterized by one or more of several symptoms: difficulty falling asleep, waking up too early and being unable to fall back to sleep, waking up for long periods in the night, and not feeling refreshed after sleeping. Over time, insomnia critically affects your quality of life, by draining your energy, reducing your ability to concentrate and causing irritability and mood disorders.


Prescription medications for sleep are riddled with side effects you won’t experience taking natural supplements. Unlike sleeping pills, supplements aren’t geared toward putting a band-aid on the symptoms, but toward eliminating the nutrient deficiencies that prevent normal sleep patterns in the first place. Here are the supplements that are most helpful for tackling insomnia and supporting your body’s natural sleep cycle.




Magnesium helps you release tension and relax, preparing you for sleep. One study found that it lowers levels cortisol, a stress hormone that keeps you awake. Another study found that magnesium supplements help normalize the brain’s hormonal and electrical patterns during sleep.


Vitamin D3


Research has linked vitamin D deficiency to insomnia, and disrupted sleep in particular. Supplementing with vitamin D in its most absorbable form, vitamin D3, can help regulate your sleep cycle and promote longer, deeper sleep.




5-HTP is naturally produced by the body and is responsible for serotonin and melatonin release. Many people become 5-HTP deficient due to stress, aging or health conditions. When this happens, inadequate levels of serotonin and melatonin disrupt your wake-sleep cycle, as these are the main hormones that control when you wake up and when you fall asleep. Studies have found that 5-HTP supplementation is an effective treatment for insomnia because it boosts serotonin and melatonin levels, thus helping you fall asleep, stay asleep and sleep more deeply.




L-theanine is an amino acid that increases alpha wave activity in the brain, which are brain waves we experience during sleep. As a result, you’ll feel a calming effect, almost like you’re taking a sedative. L-theanine also boosts the release of serotonin and GABA, which both promote sleep and help normalize your sleep pattern.




Science has linked higher intake of omega-3s, particularly the omega-3 fat called DHA, with improved sleep. In one study, children who supplemented daily with omega-3s got 1 more hour of sleep per night and had fewer sleep disruptions than children who took a placebo.


Final Thoughts


While sleep deprivation poses serious health risks and affects your ability to exercise, work and handle stress, taking the right supplements can reverse these effects by restoring your body’s natural sleep cycle. You can get tested for nutrient deficiencies at your doctor’s office to determine exactly what your body may be lacking. Otherwise, start trying these insomnia-busting supplements that offer a host of health benefits and keep deficiencies at bay.

Choose The Best Rehab For Couples

How To Choose The Right Couples Drug Rehab

Couples who suffer from addiction often get into a lot of conflict and experience increasing emotional drift from each other. This sometimes leads to an increase in substance abuse and one or both partners turn to drugs and or alcohol to numb the emotional pain. Fortunately, couples treatment centers can help give both partners specialized care and rehabilitation. These centers help married and cohabitating couples as well. Sometimes couples may choose to go for couples addiction treatment even if only one partner is an addict.

There are many couples drug rehab centers and they all use different approaches in their treatment. So how do you choose which rehab center is ideal for you as a couple?

  1. You have to consider the severity of addiction. Sometimes, your therapist or GP might recommend a particular rehab center because of the severity of addiction. Other than counseling, sometimes couples need further specialized treatment. In some instances, the addiction causes other health issues that require attention as well and therefore all these factors need to be considered when choosing a drug rehab.
  2. Location is another key factor. If you choose to go for outpatient treatment where you attend sessions at the rehab about three to four days in a week, then you will need to find one that is not too far from home and or work. This way, you can go through treatment without abandoning your other responsibilities at home or work. This is especially important if you have children.
  3. Inpatient or outpatient. As a couple, you might be asked to decide whether you want inpatient or outpatient treatment. Your doctor might recommend the one he/she feels is most beneficial for you. While outpatient rehab centers give you the freedom to continue with your day to day activities while undergoing treatment, inpatient rehab programs tend to be more beneficial because you get round the clock care without distractions.

Ultimately, the choice of couples drug rehab facility that is ideal for you as couple should be determined by asking yourselves what your needs are and the choices available for meeting those needs. For instance, some couples have certain religious views and would therefore prefer going to a religious affiliated rehab center. Some have special dietary needs such as vegetarianism, gluten free predilections, or allergies. If sticking to a particular diet is of essence then you have to find a treatment center that caters to that.

As much as couples going for drug rehabilitation have each other, they also need the support of their family and loved ones so sometimes they choose a treatment center based on proximity to their families.

The good thing is that there are so many reputable couples drug rehab centers to choose from. Couples can begin by doing a quick online search to find out more about each of them. Checking out reviews online can also help you in making a decision since you might not be able to personally check all of them out.

Medication Assisted Treatment For Heroin Addiction

Medication Assisted Treatment provided by Primary Care Doctors


Battling the Opioid Epidemic at Every Level


There has been a recent Commonwealth Fund study released that showed people were 50% more likely to enter in and remain in addiction treatment when it was provided in a primary care doctor’s office setting. With all the people out there battling addiction that do not get help for their addiction issues through treatment centers, this idea of a primary doctor providing addiction treatment can be a positive direction to explore.


Over 20 million struggle with substance abuse nationwide, out of that number only about 20% are getting the addiction treatment help they need. We are just talking about seeking help here, nevermind the relapse and success rates that are associated with the drug and alcohol addiction treatment. One of the most successful versions of treatment for opioid drug addiction is medication assisted therapy. The combination of prescribed addiction blocking medication with intensive therapy has been seen successful in newer released studies by the National Institute of Drug Abuse.


When surveyed with the Commonwealth Fund, people were more willing to go to treatment under the care of their primary doctor rather than a rehabilitation long term substance abuse treatment program.


Across the nation only 4% of board certified physicians can prescribe the drug buprenorphine (used in MAT programs as subutex or suboxone). When the crisis of this nation is from opioid overdoses (reaching over 42,000 in 2016) there should be a higher percentage of medical professionals licensed to prescribe this substance abuse treatment.


The relaxed atmosphere of a primary care office is much less stigmatized. Those suffering from the disease of addiction are often dealing with feelings of shame and this discourages the user from seeking help. When you provide a safe and comfortable conversational setting with the primary care physician, it allows the addict to feel more at ease when seeking help.


Medication Assisted Treatment (also known as MAT) has been proven to be significantly more successful for treating an opioid addiction compared to the traditional 12-step method of abstinence. With the relapse rate at over 80% for those who are addicted to prescription painkillers, heroin, or morphine there must be various methods to treat this deadly disease. For MAT solutions there are a number of different medications that can be prescribed along with treatment. The most common medications we see are methadone, Subutex, Suboxone, and Vivitrol. The trend of the addiction treatment industry are trying to use less methadone and more of the other three medications because methadone has been shown to be addicting in itself.


By providing addiction treatment care in a primary physician office setting it allows the addict to feel safe and does not remove the individual from their daily life. Many of those struggling with addiction still try to maintain jobs and sometimes a 30-90 day stay at a treatment facility is not an option the individual.


If you or someone you know struggles with a heroin or opiate addiction, there is hope. 

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The number one health crisis in america right now is the opioid epidemic sweeping across the country,affecting the inner cities and the suburbs. President trump has declared war on addiction but has offered no real answers.
More drug rehab centers are needed that will accept addicts with no health insurance. In many states there are no state or federal funded addiction treatment facilities. One solution may be providing health insurance to heroin addicts that would cover private substance abuse treatment, not medicaid which will not cover any private drug rehabilitation centers.
There is also medication assisted treatment for opioid addiction. These medications include suboxone, subutex, and vivitrol. Again this is not cheap. The physician visit is usually $300 for the first visit then 200 a month after that not including the prescriptions, which cost at least 200 a month.

There are some non profit charities providing treatment like the salvation army and faith farm but this is a fraction of the amount of the help needed for the present day crisis. Instead president trump offers a wall which will take years, putting drug dealers to death which will never pass, and research on a non addictive pain killer which will take years.

The latest academic studies of the opioid crisis provide evidence that the narrative of naïve opioid patients getting addicted to their medicine, or worse, replacing them with heroin and fentanyl, is mostly not factual. Indeed, according to ricardo nemitz, the notion that your friendly local physician is the cause for the current heroin and fentanyl addiction is a process of misguided media hype, not facts.

About 71 percent of American patients are prescribed narcotic pain killers at least once during their lifetime. If as many get addicted and move on to heroin as some studies provide, there would be tens of millions of heroin addicts and hundreds of thousands of overdoses annually. But that is not the case.

Recent university studies say that few patients who get hooked on painmeds move on to heroin. Fewer than 5 percent of patients who abuse prescription pain meds started using heroin within five years, according to a Substance Abuse and Mental Health Services Administration study.

The New England Journal of Medicine determined in 2016 that among people taking opioid pain killers long term, “rates of carefully diagnosed addiction have averaged less than 8 percent in published studies.”

JAMA, a peer-reviewed medical journal published by the American Medical Association, showed in 2016 that most surgery patients weaned off oxycontin without trouble.

640,000 surgical patients studied , had never previously taken opioids, only a few used the percocet for more than three months after recovering from surgery. Rates of addiction varied from less than 0.11 percent for women who had C-sections up to 1.5 percent for male patients who had knee surgery, the JAMA review showed.

Nemitz also said that if doctors were the responsible culprit behind the heroin addictions, the cycle of opioid-to-heroin use should have been broken once the DEA and healthcare regulators began closing the pill mills. But it hasn’t been.

There are also natural alternatives to prescription drugs. Kratom is possibly the cure for the opioid crisis. It eliminates the cravings for drugs like heroin, dilaudid, oxycontin, and morphine. It acts on the brain to help addicts stay off these substances and become productive members of society.