I am firmly convinced that we’re just beginning to understand how important sleep is for wellbeing, but we know that sleep is essential for proper hormone function, blood sugar regulation, cell regeneration, and even more.
The Best Natural Sleep Remedies (That Really Work)
I’ve seen so many articles with natural sleep remedies that Include many of the fundamental things like avoiding caffeine, regular exercise, and creating a good sleep environment. These items are definitely significant, but I have also gotten comments from readers who have tried all of those things and still battle with sleep.
For those who have tried making a normal sleep routine, Using magnesium oil, creating a completely dark bedroom, as well as taking supplements, but still can not sleep, those unusual sleep remedies may help.
Of course, anyone with a severe or long-term sleep Difficulty should also find a good doctor or functional medicine physician who specializes in sleep to be sure that there isn’t a deeper problem.
These odd natural sleep remedies are extremely Powerful, in my experience, but they are not often suggested. The good news Is, they’re all either very free or inexpensive, so they are worth a go!
1 Put Your Feet Up – The Right Way
I got this tip from a friend who’d reversed his own Wellness Struggles through diet and lifestyle changes. Many of us are standing, walking, or (preferably not) sitting for most of the day. As a result, blood and lymph fluid may accumulate in the legs.
Swelling of the legs is more often noticeable during Maternity or if there’s an underlying medical illness. If you’ve had children, did you notice your toes and ankles being slightly more tired/sore/swollen during the night when you’re pregnant?
An inversion of any kind could help reverse this.
Remedy: The Easy and free remedy is to just put your feet up for 15-30 minutes at nighttime. The 2 ways that seem to be most effective are lying On the floor and resting the feet on a couch or chair at a 90-degree angle. You may also lie on the ground or bed and break the legs straight up against the Wall (harder ).
What We Do: I try to do this each night because I truly do appear to sleep much better. Some nights, we do this as a family while we read books or do our household nighttime routine. Sound dull? Try reading or listening to a podcast while still sitting there.
Overachiever Version: If you’d like the benefits of elevating your toes along with the advantages of complete inversion, consider trying gravity boots or perhaps an inversion table. We got both our table and boots from this company because they’re independently tested for safety and FDA approved.
2 Honey and Salt
This remedy actually came from my Grandma who Told me after that kids sleep better when you give them something salty and sweet at nighttime. Her theory was that it assisted regulate blood glucose, which is probably accurate, but I’m not certain if her selection of a sweet/salty snack for her kids was a true food .
Turns out, there may be some scientific backing for this Decades-old idea…
According to a 2011 study published in the Journal of Neuroscience, salt can help lower cortisol levels and balance blood glucose levels, which is what you need at night for relaxed sleep. Natural sugars can help by elevating insulin which helps reduce cortisol (that is one of the reasons why my doctor suggests consuming carbohydrates at night rather than in the morning if you are working to balance hormones).
Carbohydrates of any kind may additionally help tryptophan cross the Blood-brain barrier and improve melatonin production.
My children call this”honey salt” and ask for it some nights. Promote restful sleep. From our small trial of this (7 individuals ), there Does seem to be a consequence.
What to Do: Blend a tiny amount (1/2 teaspoon) of a pure sugar (honey, maple syrup, coconut sugar, etc.) with a sprinkle of pure salt and consume 15-20 minutes until bed. Alternately, stir the mix into a cup of chamomile tea and then add a teaspoon of gelatin powder (optional).
3 Deep Breathing in a 4-7-8 Pattern
She said that she learned it from Dr. Weil. It essentially entails a slow and patterned breathing which helps oxygenate the blood and encourage comfort.
When I researched this type of breathing, I found that many Religions use some variation of it for prayer or meditation. Recent data suggests that it might help the body shift from sympathetic nervous action (flight or fight ) to parasympathetic (comfort ).
Either way, It’s a quick and simple technique that seems to Really help promote restful sleep and that doesn’t cost a thing.
What to Do:
- Sitting in a relaxed position or lying down, breathe in through the nose as you count to four.
- Hold your breath as you count to seven.
- Slowly exhale through your mouth as you count to eight.
- Repeat 3-4 times or until you feel relaxed.
4 Cherry Juice
This unconventional remedy comes highly recommended in online reviews but includes some scientific backing too. Studies show it may help with insomnia, enhance melatonin levels, and reduce inflammation to promote restful sleep. It could even help improve how long people sleep.
What to do: I drink a tablespoon of tart cherry juice at night to help with sleep quality, especially on days with extreme workouts since it also appears to help with muscle stiffness and recovery. Cherry juice can even be added to chamomile tea or alternative relaxing herbal teas (with the honey salt remedy previously ) to help enhance the taste. I certainly recommend organic cherry juice if you can locate it because it is concentrated and cherries are typically on the Dirty Dozen list.
5 Sleep Journal
You’ve probably heard that going to bed at night and waking in the morning at constant times helps with quality sleep, but I never realized just how true this was before I started keeping track in a diary. I immediately realized I wasn’t as good at a sleep program as I thought!
What I Did: Every night, I wrote down the time I ate dinner, when I Turned off electronics, and what time I turned out the light. The Morning after I added my wake up period plus a brief note about the way I slept. Even after just a Week or two sleep journaling, I saw several fascinating patterns (or lack of Patterns) and understood what I needed to work to get much better sleep.
High-Tech Version: If you’re not a pencil and paper type of person, there are lots of sleeping trackers and sleep monitoring apps accessible, but I just use a tracker that works in the plane mode to restrict EMFs during the night.
6 Morning Exercise
Of course we know exercise is good for people, however, the moment you exercise could help you sleep deeper during the night. Sleep specialist Shawn Stevenson shared within this podcast event that 4 minutes of exercise in the daytime can reset the cortisol cycle to its own natural levels. In research studies, exercising in the morning led to a 25% decrease in blood pressure during the night and improved melatonin production (the hormone that helps us sleep).
What I Do: If you have an autoimmune condition like I do, select for heavy weights or a schedule similar to this one over strenuous cardio. A 4-minute Tabata session or time around the rebounder will also do just fine.