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    Home » Nutrition

    Can't sleep? 5 Natural Sleep Aids: You'll LOVE #1!

    By Catherine on May 18, 2014 Last Updated June 18, 2020 6 Comments | No Medical Advice | This Post Contains Affiliate Links

    Can't sleep? 5 Natural Sleep Aids: You'll LOVE #1! | Butter Nutrition
    Trouble falling or staying asleep?

    You are not alone.

    While sleep issues can stem from a variety of issues, the most common ones I see in my clients are:

    1. Blood sugar issues (read more here)
    2. Low calcium levels (read more here)
    3. Dieting (not eating enough calories or extreme diets that cut out macronutrient groups)
    4. Chronic stress

    When working to improve sleep, it's important to address the root cause, and not just cover it up with a sleeping pill. That would just mask the problem and possibly make it even worse in the long run.

    If you want to try to support your own sleep naturally without the harmful effects of over the counter pills that leave you groggy, try a combination of my favorite natural sleep aids:

    1) A bedtime snack of ice cream

    The bedtime snack is by the most overlooked of natural sleep aids. Using ice cream as a bedtime snack works in magical ways by providing your body with calcium, sugar, salt, protein and fat. All of these constituents work to reduce stress hormones (such as adrenaline, cortisol and parathyroid hormone) to help you fall asleep. Ice cream that is made from quality dairy products and is made without additives is loaded with vitamins A, D, calcium, fat and has been said to have a macro-nutrient profile similar to breast milk. No wonder it's an anti-stress comfort food.

    Making your own ice cream is super easy, but if you can't there are a few clean brands you can usually find at the store. Always check your ingredient lists, and be suspicious of anything other than cream, milk, sugar, egg yolks, ground vanilla beans and vanilla extract! Be especially weary of harmful gut additives like carrageenan and high fructose corn syrup.

    Note: if you are lactose intolerance or have a food sensitivity to dairy, try #2 instead.

    Can't Sleep? 5 Natural Sleep Aids | Butter Nutrition

    2) Salted bone broth and ripe fruit before bed

    Bone broth is high in glycine, an amino acid that has many anti-inflammatory and anti-stress properties. "A generous supply of glycine/gelatin, against a balanced background of amino acids, has a great variety of antistress actions. Glycine is recognized as an “inhibitory” neurotransmitter, and promotes natural sleep." Dr. Ray Peat, PhD. (source)

    Glycine coupled with the calcium found in bone broth makes it a perfect stress hormone reducing snack. Along with bone broth, eat some easy to digest carbohydrates such as ripe fruit. “Combining milk and cheese with fruits adds to the antistress effect. The additional sugar and potassium and other minerals allow the milk protein to be used more efficiently, by moderating the secretion of cortisol, and helping to inhibit the secretion of PTH,” Dr. Ray Peat, PhD. (source)

    3) Relax!

    Making a conscious effort to relax before bedtime is a great natural sleep aid. There are many ways to help yourself relax; this includes reading, dimming the lights, taking a bath, and my personal favorite-- applying either Lavender or Cedarwood essential oil before bed. Lavender is an adaptogen, meaning it works to balance imbalances in the body. It's uplifting, calming, and relaxing qualities can help soothe occasional sleeplessness. According to this study, "Inhalation of essential oils may be considered for people with mild sleep disturbances" and "A majority of the study findings suggested a positive effect of essential oils on sleep. Lavender was the most frequently studied essential oil. No adverse events were reported."

    Try diffusing or applying 1 drop to the temples, neck, or the soles of the feet at bedtime.

    4) Balance blood sugar throughout the day

    Trouble falling asleep or staying asleep is deeply rooted in poor blood sugar regulation. Support balanced blood sugar levels throughout the day by always eating protein, fat, and carbohydrates together. Eat snacks as needed to keep blood sugar from falling too low, often every 2-3 hours to help stabilize blood sugar throughout the day.

    5) Take an Epsom salt bath

    Epsom salts are an excellent transdermal source of magnesium that can help you wind down and relax prior to bed. Use 1-4 cups (start with 1 cup and build up slowly) of Epsom salts in a full bath, and soak for about 15-20 minutes. I only recommend doing this right before bed, since in some cases it induces drowsiness.  If you don't have a bathtub, magnesium oil or magnesium supplements (like orotate, malate, glycinate) are other options prior to bedtime.

    Looking for more sleep tips? Don't forget to read these related articles:

    • How to sleep like a baby: the anti-insomnia checklist
    • 7 Tips to a better night's sleep
    • Homemade Sleepytime Spray with Magnesium Oil

    What are your favorite natural sleep aids that you use when you can't sleep? Please share them in the comments!

    PIN IT:
    Can't sleep? 5 Natural Sleep Aids: You'll LOVE #1! | Butter Nutrition

    References:
    Lillehei AS1, Halcon LL. A systematic review of the effect of inhaled essential oils on sleep. J Altern Complement Med. 2014 Jun;20(6):441-51. doi: 10.1089/acm.2013.0311. Epub 2014 Apr 10.

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    About Catherine

    Hi there! I’m Catherine Crow. Seattle-based Functional Nutritional Therapy Practitioner (FNTP), Educator, Diet Investigator, and Coconut Milk Ice Cream Enthusiast. My goal is to help guide you to improve your nutrition through strategic eating (not dieting) and without expensive supplements. Because when you know better, you can feel better! Read more...

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    Affiliate Link Disclosure: This post contains affiliate links. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. Please note: using an affiliate link does not change the price of the product, instead the seller pays Butter Nutrition a small commission. My thoughts on these products are my own.

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    Reader Interactions

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    1. Rachael

      May 20, 2014 at 4:40 pm

      I swear by ice cream before bed to help me sleep! If I go without it for a few evenings, I wake up repeatedly during the night. With it, I sleep all night long. I'm showing my husband this post to back up my non-scientific findings!

      Reply
    2. Janice Harward

      March 04, 2015 at 1:09 pm

      I like using Young Living ' Peace and Calming, in a difuser or just rubbed on my feet before bedtime. If I am exhausted and and want a good nap I like to difuser it. It always seems to work well.

      Reply
    3. Lilly

      November 26, 2016 at 6:58 am

      I am using Clam mediation app now a days. I like the sounds of nature and take 20 minutes everyday for mindfulness mediation.

      Reply
    4. Rachel

      August 05, 2017 at 7:46 am

      After going through your article I have tried ice cream as a bedtime snack and really it works in a magical ways. It will helps loads of people who have a problem like this and also you have save people who consume sleeping pills. Catherine you have given such a great info and thank you so much for sharing this.

      Reply
    5. George

      February 28, 2018 at 12:52 pm

      Wow! Thanks for sharing Catherine. That was a discovery for me that ice cream can help you to fall asleep and it actually works! Even my wife laughs from me. I tried it for a few days and now I even bought an ice cream machine.

      Reply
    6. Alice

      December 24, 2021 at 3:13 pm

      Any advice for perimenopausal sleep issues?!

      Reply

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