I’m really confident that we’re just beginning to grasp how crucial sleep is for our health. It’s already clear that sleep helps regulate hormones, manage blood sugar, support cell renewal, and much more. There are tons of articles offering natural sleep remedies like steering clear of caffeine, staying active, and setting up a relaxing sleep environment. While these are definitely important, I’ve heard from many people who’ve tried all that and still have trouble sleeping.
If you’ve attempted to set a regular sleep routine, used magnesium oil, darkened your bedroom entirely, and even taken supplements without success, these less common sleep remedies might be worth trying. Of course, if you’re dealing with a serious or long-term sleep issue, it’s always a good idea to consult a doctor or a specialist in functional medicine to rule out any underlying health problems.
From my experience, these unusual natural sleep remedies are not only effective but also inexpensive or even free, so they’re definitely worth a shot! A friend who improved his health through diet and lifestyle changes shared this tip with me. Many of us spend the day standing, walking, or sitting for long hours, causing blood and lymph fluids to accumulate in our legs. This is often more noticeable during pregnancy or when there’s an underlying medical condition. Did you ever notice your feet and ankles feeling more tired, sore, or swollen at night when you were pregnant?
A simple inversion can help counteract this, and you don’t have to be a yoga expert to benefit. The straightforward and free remedy is just to elevate your feet for 15–30 minutes every night. Two effective ways to do this are by lying on the ground and putting your feet up on a couch or chair at a 90-degree angle, or by resting your legs straight up against a wall, though this is a bit more challenging.
What I do is place my feet up every night since it seems to help me sleep better. Sometimes, we do this as a family as part of our bedtime routine. Yes, it might sound dull, but you can read or listen to a podcast while you’re at it. For an advanced version, you can try gravity boots or an inversion table for the additional benefits of full inversion. We got ours from a company with safety approvals and independent testing.
This next remedy was inspired by something my grandmother used to say about giving kids a sweet and salty treat before bed to help them sleep better. Her idea was probably linked to regulating blood sugar, but whether her snacks were healthy is another story. Interestingly, there’s some scientific support for this old wisdom. A 2011 study in the Journal of Neuroscience found that salt can help lower cortisol and balance blood sugar levels, which is ideal for sleep. Natural sugars can slightly increase insulin, which then lowers cortisol—a reason why some doctors suggest consuming carbs at night if you’re balancing hormones. Carbs also help tryptophan cross into the brain, boosting melatonin production.
My kids call it “honey salt” and occasionally ask for it. This combination of sweet and salty, in moderation, promotes restful sleep. Our small trial with seven people showed an effect. To try it, mix 1/2 teaspoon of natural sugar like honey or maple syrup with a sprinkle of natural salt, and take it 15–20 minutes before bed. Alternatively, stir this mix into a cup of chamomile tea with a teaspoon of gelatin powder (optional). For a stronger effect, try using hemp honey for added relaxation!
A massage therapist recommended a natural sleep technique that she learned from Dr. Weil, involving slow and patterned breathing to oxygenate the blood and promote relaxation. Many religions use a version of this method for meditation or prayer, and recent research suggests it helps switch the body from stress mode to relaxation mode. It’s a quick, simple, and free technique that genuinely aids sleep.
Another interesting remedy involves drinking tart cherry juice, which has some scientific backing. Studies indicate it may alleviate insomnia, improve melatonin levels, reduce inflammation, and extend sleep duration. A study from Louisiana State University had older adults with insomnia drink 8 ounces of Montmorency tart cherry juice twice daily for two weeks, and they gained an average of 84 more minutes of sleep per night compared to when they drank a placebo.
I personally take a tablespoon of tart cherry juice nightly for better sleep quality, especially on days with intense workouts since it also aids in muscle recovery. You can mix cherry juice with calming herbal teas or the honey salt remedy I mentioned earlier. Organic cherry juice is preferable due to its concentration levels and the fact that cherries are often on the Dirty Dozen list.
We often hear that having a consistent bedtime and wake-up time boosts sleep quality. I can attest to its importance after tracking my sleep in a journal. I noted the time I had dinner, when I turned off electronics, and the time I went to bed. Each morning, I added my wake-up time and a brief note on my sleep quality. A week or two of journaling revealed some fascinating patterns and showed me areas to improve for better sleep.
If writing things down isn’t your preference, there are plenty of sleep tracking tools and apps. However, I recommend using a tracker in airplane mode to limit nighttime EMF exposure. Exercising is beneficial not just for health, but also for sleep. Sleep expert Shawn Stevenson mentions that even four minutes of morning exercise can reset cortisol levels. Studies showed that morning workouts dropped nighttime blood pressure by 25% and enhanced melatonin production, the hormone responsible for sleep.
For those with autoimmune conditions like mine, focusing on heavy weights or specific programs over strenuous cardio is better. A short Tabata session or time on a rebounder can also be effective.
How’s your sleep lately? Do you have any bedtime rituals or methods that help you sleep well?
