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Melatonin is a Hormone
The hormone melatonin is an important tool for physicians, and it's been proven effective for treating advanced sleep phase syndrome (ASPS), shift-work sleep disorder, and jetlag-all of which relate to the body's circadian rhythm. In a clinical setting, melatonin is taken on a strict schedule for a short period of time, and it can people regain their healthy circadian rhythms.

There is also a darker side to the "darkness hormone." Numerous studies over more than 30 years have shown that, when given melatonin, rats experience delays in the onset of puberty. In people, the potential harmful effects of melatonin supplements include amenorrhea-the absence of menstruation-which is likely due to suppression of gonadotropin-releasing hormone. While this effect is readily reversible with cessation of the medication, we doubt most who pick up this "natural" supplement are expecting to

Melatonin Can Be Habit-Forming
While melatonin is thought to be safe for short-term use, we simply don't know if it's safe taken nightly for years on end. There is evidence that melatonin is habit forming, and may prevent your body from producing its own naturally-occurring supply.

According to Dr. Richard Wurtman, the neuroscientist who popularized the use of melatonin as a supplement, "Melatonin supplements work at first, but soon you'll stop responding because you desensitize the brain. And as a consequence, not only won't you respond to the stuff you take, you won't respond to the stuff you make, so it can actually promote insomnia after a period of time."

Melatonin and Children
On a recent trip to Target, we spotted half a dozen different melatonin gummy products, marketed specifically for children. We also know a number of parents who have given melatonin gummies to their children nightly, with the misunderstanding that melatonin is a natural dietary supplement that's as harmless as fiber or a probiotic. Melatonin is the second most popular natural product used by children in the United States (fish oil takes first place.), increasing from 0.1% in 2007 to 0.7% (419,000) in 2012. (United States: National Health Interview Survey, 2007-2012)

According to the National Institutes of Health, Melatonin appears to be safe when used short-term. But to date, there are no long-term studies that prove melatonin's long term safety for children. And given the fact that most children easily produce the hormone without interference, there's little benefit to gain from taking it as a supplement. According to David Kennaway, head of the Circadian Physiology Laboratory at the University of Adelaide's Robinson Research Institute, "Considering the small advances melatonin provides to the timing of sleep, and considering what we know about how melatonin works in the body, it is not worth the risk to child and adolescent safety."

The Takeaway
While melatonin can be a useful therapy for treating certain circadian rhythm disorders, we don't believe it should be used over the counter, for children, or as an everyday sleep solution.

We do believe that the amazing benefits of healthy, high quality sleep should be accessible to everyone! Want alternative ideas on how to get a better night's sleep for you and your family? Check out The Simple Guide to Civilized Sleep*.

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Melatonin is a Hormone The hormone melatonin is an important tool for physicians, and it's been proven effective for treating advanced sleep phase syndrome (ASPS), shift-work sleep disorder, and jetlag-all of which relate to the body's circadian rhythm.

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Sex Hormones and Sleep
"Oxytocin, among many other feel-good hormones, has been said to act as a sedative to reduce the time it takes to fall asleep," ," says Michele Lastella, Ph.D., a sleep scientist at Central Queensland University in Australia. Sex relieves stress by boosting oxytocin (the love hormone) and lowering cortisol (the stress hormone). Orgasms also release a hormone called prolactin, which makes you feel relaxed and sleepy. And women are extra-lucky because sex boosts their levels of the hormone estrogen, which enhances REM sleep and promotes deep sleep.

The Sleep-Sex Connection
According to sex researcher and author Laurie Mintz, reporting for Vice, "Lack of sleep and lack of sex share some common underlying causes, including stress... This knowledge can lead to obvious, yet often overlooked, cures for both problems. Indeed, experts have suggested that sleep hygiene can help alleviate sexual problems and that sex can help those suffering from sleep problems."

Have Better Sex-and Better Sleep

So, we know that some of the same conditions that promote healthy sleep also supports great sex. Assuming you're like most of us, and you want both, what should you do about it? Here's a list of simple ways you can optimize your sleep quality and your sex life at the same time-starting tonight.

Stick to a schedule.
The body and mind are trainable through the habits we form-why not condition yourself to feel frisky AND sleepy at bedtime?

Put away screens.
Instagram is fun, but paying attention to your partner is the best aphrodisiac, and the blue light emitted by devices blocks sleep.

Don't sedate yourself.
All sedatives are bad for sleep quality, but they also wreak havoc on your sexual performance and diminish pleasurable sensations.

Set the mood.
Want civilized sleep and untamed passion? Take a hot shower, turn down the thermostat to 68 °, and slip into some clean sheets. It works.

The Takeaway
Using sex as a sleep aid is the perfect example of a civilized sleep solution. It provides high quality, restorative sleep that's safe for everyone, with no harmful side effects or next-day hangover.

We believe the amazing benefits of healthy, high-quality sleep should be accessible to everyone! Want to get a better night's sleep starting tonight? Check out 5 Rules for Civilized Sleep* (that everyone can do).

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Sex Hormones and Sleep "Oxytocin, among many other feel-good hormones, has been said to act as a sedative to reduce the time it takes to fall asleep," ," says Michele Lastella, Ph.D., a sleep scientist at Central Queensland University in Australia. Sex relieves stress by boosting oxytocin (the love hormone) and lowering cortisol (the stress hormone).

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Despite its powerful physiological effects, valerian is sold as a "natural dietary supplement," and regulated as a food, not as a drug. The National Institute of Health cautions that "long-term safety data is not available" for valerian, and there's evidence that valerian can be habit-forming, causing withdrawal symptoms similar to those caused by benzodiazepines. Liver damage has also been known to occur, though it's not known whether the cause was due to valerian itself or contaminants in the product.

Valerian in Pregnancy
Regardless of the lack of evidence to prove its long term safety, the use of valerian as an herbal medicine for pregnant women is so widespread, Huffington Post recommended it as a cure for insomnia in pregnant women. To us, that advice is far from responsible. Research on mice found that valerian given to mothers significantly decreased the level of zinc in the brain of fetuses, Because zinc is essential for normal brain development, gestational zinc deficiency can lead to fetal brain malformations. We'd caution any pregnant mother taking a chance on this herbal sleep drug.

Valerian Hangovers
The National Institute of Health states that "there is no scientific agreement as to the active constituents of valerian," so it's hard to pinpoint the cause of valerian's infamous "hangover effect." While not everyone notices such an effect, we advise strongly against the use of any sedative for sleep, natural or not. In the Everyday Health online forum, some reviewers described a marked deficiency in energy and cognitive abilities after taking valerian.
"I realized why I felt like such crap in the morning - headache, hungover effect, depressed a bit, even. This pill is no joke, even though it's natural."
"I have to be quick with numbers at my work, and I believe it interrupted my thinking process. Was not at my usual performance level."
"Worst hangover ever wow - that herbalist threw this huge dose at me and didn't warn me it could have hangover effects. I tried taking only one tablet, but I still felt wretched. A long sleepless night and awfully hungover."

Valerian Drug Interactions
Valerian can slow down how quickly certain prescription drugs are broken down by the liver, so it's possible for too much of these drugs to build up in the body. Valerian can also strengthen the sedative effects of alcohol, prescription drugs, and other herbs. These include dietary supplements such as St. John's wort, kava, and melatonin; Benzodiazepines such as Xanax®, Valium®, Ativan®, and Halcion®; and Barbiturates or central nervous system (CNS) depressants. The fact remains, whether your sleep drugs are pharmaceutical or natural, no sedative can promote normal, natural sleep. As UC Berkeley neuroscientist Matthew Walker puts it, "Sedation is not sleep."

Valerian Withdrawal
According to Mount Sinai Hospital and others in the medical field, "valerian should not be used for longer than one month without the approval of your health care provider. As far back as 1998, there have been reports of cardiac complications and delirium associated with valerian root withdrawal. If you've been taking valerian and you want to stop, it's best to lower your dose gradually rather than stopping all at once to avoid complications.

The Takeaway
Because the FDA regulates herbal remedies like valerian as foods, they don't have to meet the safety standards prescription drugs do, and as a result, they may be less safe. Valerian isn't proven safe for long-term use, but even if it were, we wouldn't put it in Civil, because any sedative blocks the natural, restorative sleep that protects our bodies and brains from illness and deterioration.

We believe the amazing benefits of healthy, high-quality sleep should be accessible to everyone! Want to get a better night's sleep starting tonight? Check out 5 Rules for Civilized Sleep* (that everyone can do).

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Despite its powerful physiological effects, valerian is sold as a "natural dietary supplement," and regulated as a food, not as a drug. The National Institute of Health cautions that "long-term safety data is not available" for valerian, and there's evidence that valerian can be habit-forming, causing withdrawal symptoms similar to those caused by benzodiazepines.

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Sleep, Screens and Blue Light: Here's What You Need to Know

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Sleep, Screens and Blue Light: Here's What You Need to Know

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Your screen time habits might be disrupting your sleep. Civil team members had lots of questions about this topic, like, "Is it ever okay to binge on British Bakeoff before bed?" and "Do night modes on devices work?" So we set out to find some science-based answers.

"Is it ever okay to binge on British Bakeoff before bed?"
The idea of not watching Netflix or playing video games after dark can be downright soul-crushing. Experts agree that TV and computer use before bed can make it harder to sleep because the blue light they emit interferes with melatonin production. But according to sleep.org, blue light doesn't just delay falling asleep. It deteriorates sleep quality, too. "Even if your eyelids start to droop while you watch TV, your sleep can still be affected. The blue light exposure can delay the onset of REM sleep and lead to morning drowsiness. In other words, even if you think that you're sleeping fine, you might not be getting the quality sleep that you need." So how early do you need to stop screen time? Harvard Medical School Sleep and Circadian Disorders researcher Dr. Shadab Rahman suggests powering down devices with screens a full two hours before bedtime.

"Do night modes on devices work?"
There is some evidence that suggests that light color can reduce or exacerbate the effects of evening screen time. A study in Chronobiology International found that looking at screens that gave off intense blue light cut someone's sleep by about 16 minutes and woke up more often in the night, compared to displays with red light. People using screens that emitted a lot of blue light also made less melatonin than when they used screens with a higher proportion of red light. Another study suggests that color temperature is more critical than illumination level when it comes to light's effect on your sleep. While it appears that warm or red light is better than cold or blue light before bed, the fact remains that all ocular light exposure disrupts melatonin, which throws off your circadian rhythm. There haven't been any long term studies on apps and features like Night Shift, Night Mode, f.lux, and Twilight, so we don't know their total impact on sleep quality. Based on the research, if you're going to wind down with screen time before bed, using some kind of night mode setting may help with damage control.

Should I get blue-blocking glasses?
There are a variety of blue-blocking glasses on the market for every style and budget. For $10 you can get nerdy-looking UVEX specs. For $95 you can upgrade to stylish prescription eyeglasses from Felix Gray. But do blue-blocking glasses work? A study in the Journal of Adolescent Health reports that young boys who wore orange glasses while looking at their phones before bed felt "significantly more sleepy" than when they wore clear glasses. A similar study with adults found that by the end of the study, the subjects wearing blue-blocking lenses experienced significant improvement in sleep quality compared to a control group. The blue-blocking glasses are also marketed as a solution for eye strain, with a tester for Good Housekeeping reporting, "My eyes felt more rested at the end of the day (probably from the reduced screen time and glare) and looked visibly less red and tired." So if you're like everyone else and you spend a more-than-ideal amount of time looking at screens, or your device-of-choice for night viewing doesn't filter out the blue light for you, then blue-blocking lenses are probably worth a try.

The Takeaway
We're skeptics, but there is scientific support for the idea that reducing blue light can help you sleep better-even if you're not decreasing screen time. Apps, device features, and blue-blocking glasses can help mitigate the harm of after-dark screen time, but the fact remains that light isn't good for sleep onset or sleep quality. The ideal way to spend the last two hours before bed is offline, by candlelight.

We believe the amazing benefits of healthy, high-quality sleep should be accessible to everyone! Want to get a better night's sleep starting tonight? Check out 5 Rules for Civilized Sleep* (that everyone can do).

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Sleep, Screens and Blue Light: Here's What You Need to Know

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Your screen time habits might be disrupting your sleep. Civil team members had lots of questions about this topic, like, "Is it ever okay to binge on British Bakeoff before bed?" and "Do night modes on devices work?" So we set out to find some science-based answers.

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Sleep Benefits 101: Sleep is Your Superpower

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Sleep Benefits 101: Sleep is Your Superpower

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In a few short years, science has made enormous advances in sleep research. We now know that the range of benefits associated with natural sleep is so holistic, they impact every aspect of our health. Well-slept brains are less likely to be anxious or depressed, and rested bodies are less vulnerable to inflammation and disease. Students, athletes, and performers benefit from sleep as much as study or practice. Scientists have found links between REM sleep and healing traumatic memories. And sleep even mends your damaged DNA!
Beauty Sleep is Real
"Lack of sleep causes the stress hormone cortisol to be released, which in turn encourages inflammation in the skin, causing flare-ups in conditions like acne, psoriasis, and even eczema." says dermatologist Judith Hellman, MD. Sleep prevents bags under your eyes, too. According to The National Sleep Foundation, "During sleep, your body delivers fluids to organs and tissues that need replenishing, while removing excess fluids from other areas." To get rid of those telltale pockets of fluid under your eyes, get your beauty sleep!

For Learning, Skip the All-Nighters
To stay sharp and learn better, getting a good night's sleep is far better than pulling an all-nighter. As evidenced by a study published by the National Institute of Health, short sleep leads to declines in attention, working memory, and motivation. Sleep deprivation severely deteriorates everyone's cognitive function, but it has an even more detrimental effect on young people and men than it does on women and older adults.

Sleep Makes or Breaks Your Mood
Sleep disruption wreaks havoc in the brain, impairing thinking, and emotional regulation. Because it affects your neurotransmitters and stress hormones, sleep deprivation increases anxiety, deteriorates emotional resilience, and contributes to depression, and amplifies the effects of psychiatric disorders. REM sleep, in particular, helps us process emotions and recover from trauma. Sleep doesn't solve everything, but without it, your mood, motivation, and coping skills are guaranteed to suffer.

Sleep's Remarkable Healing Powers
As sleep expert Matthew Walker told NPR's Terry Gross, "From epidemiological studies across millions of people... short sleep predicts a shorter life. Every disease that is killing us in developed nations has causal and significant links to a lack of sleep. And a lack of sleep defined as six hours of sleep or less." Sleep boosts your immunity, bone strength, and hormonal balance. It reduces inflammation and stress. And it safeguards the body against stroke, cancer, heart disease, and diabetes. Want greater longevity? Give yourself an 8-hour sleep opportunity every night.

Sleep Makes You Slimmer
The $72.7 billion weight loss industry doesn't want you to know this, but we do: there is a safe, natural, free and easy way to slim down, and it isn't exercise. It's sleep. Sleep helps regulate weight and metabolism by boosting motivation, regulating hormones, and enabling you to make better choices. Even a small shortfall in sleep causes a decline in the hormone that signals satiation, and an increase in the one that makes you hungry. We know it sounds too good to be true, but you really can sleep your way to a healthier weight, starting tonight.

Sleep's Impact on Fertility
A study on sleep issues found that women with insomnia are four times more likely to struggle with fertility compared to well-rested women. Follicle stimulating hormone, or FSH, prepares a woman's ovaries to release an egg is profoundly impacted, with women who slept six hours or less a night having 20% less FSH than women who got a full 8 hours. Sleep-deprived men don't fare any better. "Men who sleep five hours a night have significantly smaller testicles than those who sleep seven hours or more," said sleep expert Matthew Walker in his TED Talk. And he says short-slept men have a 30% lower sperm count, too. So if you want to boost fertility, get serious about sleep.

The Takeaway
Sleep is your superpower! But nature hasn't evolved a biological safety net for lack of sleep. So if you're serious about your health, get serious about your shuteye.

We believe the amazing benefits of healthy, high-quality sleep should be accessible to everyone! Want to get a better night's sleep starting tonight? Check out 5 Rules for Civilized Sleep* (that everyone can do).

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Sleep Benefits 101: Sleep is Your Superpower

# data[].attributes.attachment_link.description
In a few short years, science has made enormous advances in sleep research. We now know that the range of benefits associated with natural sleep is so holistic, they impact every aspect of our health. Well-slept brains are less likely to be anxious or depressed, and rested bodies are less vulnerable to inflammation and disease.

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Start sleeping better tonight by giving a little extra thought to your food, drink, and supplement choices. Timing is important, too, because it's not just what you eat and drink, but when you do it. For example, a mimosa with brunch can be fine, but a nightcap can keep you up.
What to Eat at Night
Some foods lead to more indigestion and bathroom trips than others, so an easy way to sleep better is by eating and drinking mindfully at night. Eating late at night, and fat, in particular, has been shown to disrupt sleep. Effects vary from person to person, but in general, raw vegetables, fatty foods, chocolate, cured meats, and sugary snacks are all linked to sleep disturbances. Better choices would be almonds, turkey, oatmeal, or a banana. Your brain runs on glucose and sleep is a highly metabolic process, so a small amount of raw honey can work as a brain-boosting sleep tonic before bed.

Have Your Rosé During the Day
It's not just sleeping pills that mess with your healthy, natural sleep. Alcohol is also a sedative that blocks your access to REM sleep. According to The Sleep Doctor, alcohol disrupts your circadian rhythm, making you vulnerable to poor liver function, depression, and leaky gut, too. He explains, "Research indicates that a moderate dose of alcohol up to an hour before bedtime can reduce melatonin production by nearly 20 percent." Alcoholic drinks also mean frequent bathroom trips in the second half of the night and increases in snoring sleepwalking and sleep eating. Want to socialize without the sleep disturbance? Make it a brunch date!

Cut Caffeine Earlier
Caffeine has a half-life of 6 hours and a quarter-life of 12 hours. So a midday cup of coffee is still affecting you at midnight as if you drank a quarter cup right before bed! Sleep expert Matthew Walker warns that it's best to avoid caffeine and other stimulants late in the day. The sooner you quit for the day, the better you'll sleep!

Supplement Wisely
Sleep quality depends on nutrients, but not all supplements support healthy sleep. Seeing the word "natural" on the label isn't necessarily helpful since there are hundreds of herbs that will disrupt your sleep cycle, mostly due to their naturally-occurring stimulant or sedative effects. Dietary superstars for sleep include Magnesium, Vitamin B6, Vitamin D, Vitamin E, Vitamin C, Calcium, and Chlorophyll. These nutrients are perfect supports for civilized sleep because they're precursors-they empower your body to optimize its own sleep processes naturally. You could also try chamomile and CBD. It works for us!

The Takeaway
Everything you eat and drink makes a major impact on your sleep. When it comes to alcohol and caffeine, keep an eye on timing. And if you're considering any herbal remedy, start by researching its sedative or stimulant effects.

We believe the amazing benefits of healthy, high-quality sleep should be accessible to everyone! Want to get a better night's sleep starting tonight? Check out 5 Rules for Civilized Sleep* (that everyone can do).

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Start sleeping better tonight by giving a little extra thought to your food, drink, and supplement choices. Timing is important, too, because it's not just what you eat and drink, but when you do it. For example, a mimosa with brunch can be fine, but a nightcap can keep you up.

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Stay connected for latest information on better sleep. Civil Sleep publish the most authentic and research-based info related to sound and healthy sleep. Stay connected for more details.

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This product is not for use by or sale to persons under the age of 18. This product should be used only as directed on the label. It should not be used if you are pregnant or nursing. Consult with a physician before use if you have a serious medical condition or use prescription medications. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. As the consumer, it is your responsibility to know your local, state and federal laws before making your purchase. All products on this website are intended for legal use. Prior to purchasing a product(s) on this website, you should confirm legality of the product in the state where you request shipment. All Civil products have been third-party lab tested to contain less than 0.3% THC per hemp regulation.

©2019 Civil Sleep, Inc. 511 Avenue of the Americas. New York, NY 10011

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This product is not for use by or sale to persons under the age of 18. This product should be used only as directed on the label. It should not be used if you are pregnant or nursing. Consult with a physician before use if you have a serious medical condition or use prescription medications.

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Check out these 5 rules for a healthy and high quality sleep. Civilized sleep means high-quality, restorative sleep for everyone, with no harmful side effects or next-day fatigue.

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Civilized Sleep* means
high-quality, restorative sleep

for everyone, with no harmful side effects
or next-day fatigue.

Don't worry if some of these tips won't work for you.
Focus on what's most relevant to your lifestyle,
and do what's right for you.

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Civilized Sleep* means high-quality, restorative sleep for everyone, with no harmful side effects or next-day fatigue. Don't worry if some of these tips won't work for you. Focus on what's most relevant to your lifestyle, and do what's right for you.

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Ingredients Used in All Natural Sleeping Aid | Civil Sleep

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Ingredients Used in All Natural Sleeping Aid | Civil Sleep

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Chamomile and CBD emerged as the safest and best ingredients for healthy, high-quality sleep. To create Civil, we looked at every natural ingredient out there, from adaptogens to valerian.

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Chamomile + CBD,
a civilized sleep solution*
Used therapeutically for many centuries, chamomile and hemp are two of the most ancient medicinal plants known to humanity. To create Civil, we looked at every natural ingredient out there, from adaptogens to valerian. In the end, we chose Chamomile and CBD-a botanical dream team for supporting healthy, high-quality sleep.

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Chamomile + CBD, a civilized sleep solution* Used therapeutically for many centuries, chamomile and hemp are two of the most ancient medicinal plants known to humanity. To create Civil, we looked at every natural ingredient out there, from adaptogens to valerian. In the end, we chose Chamomile and CBD-a botanical dream team for supporting healthy, high-quality sleep.

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Shop All Natural Sleeping Aid | Civil Sleep

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Shop All Natural Sleeping Aid | Civil Sleep

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Shop all natural sleeping aid with No drugs. No melatonin. No valerian. No sleep hangovers. All-natural and completely safe.

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Civilized Sleep means high-quality, restorative sleep for everyone, with no harmful side effects or next-day fatigue. Sign up now, we'll be in touch soon and we won't share your information with anyone.

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Civilized Sleep means high-quality, restorative sleep for everyone, with no harmful side effects or next-day fatigue. Sign up now, we'll be in touch soon and we won't share your information with anyone.

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Civil's Chamomile & CBD formula is all-natural and completely safe. No drugs. No melatonin. No valerian. No sleep hangovers.

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We believe that the amazing benefits of healthy, high-quality sleep should be accessible to everyone. That's why Civil's all-natural botanical ingredients meet our strictest scientific standards.

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We believe that the amazing benefits of healthy, high-quality sleep should be accessible to everyone. That's why Civil's all-natural botanical ingredients meet our strictest scientific standards.