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10 natural sleep remedies that you should absolutely know

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Are you tired of taking sleeping pills? Try my natural sleep remedies.

Insomnia is temporary, or recurrent. Anyway, it's painful. And for that, I am much more interested in using natural tricks. It is much better than taking a drug treatment, sometimes heavy or addictive.

I've suffered of insomnia for many years, but never took any kind of drug.

Here are 10 tips that helped me to fight my sleep disorders:

1. Natural sleep remedies: a foot bath in cold water

natural sleep remedies

 You wonder how this is possible? And yet, it works remarkably well.

This natural sleep remedy has the advantage of being free, natural and easy to use. A basin and cold water are sufficient. Let me explain.

How to do

  1. Just before going to bed, cover yourself so that you don't get cold to the rest of your body and simply keep your feet and lower legs bare. 
  2. Fill a basin or a foot massage machine with cold water, sit on a chair and soak your feet in the basin, up to mid-calf.
  3. Leave them there for about 30 seconds.
  4. Tap them with a towel to dry them, and hop to bed! 


And here you are, you will now fall asleep quickly:-) 

Why does it work? 

When I was a massage student, in my hydrotherapy classes way back in Weimar College, I learned that to fight the cold of the extremities, the brain directs the blood to the feet, which frees and lightens the head, making it easier to fall asleep. You can use this remedy every night, but do it at least 3 times a week to make it work. You'll see, it's amazing!

2. Natural sleep remedies: a week camping

natural sleep remedies

Even more surprising? Not so much. It is about re-synchronizing our internal clock with the sun.

In France, we love camping. I spent many nights sleeping under the stars or in a tent, either with my family or with the Scouts, in the mountains or by the sea, and even during my studies in California where we were camping wild in Yosemite. Nothing better to fight insomnia than to sleep outdoor in fresh air.

Insomnia is often due to a hormonal disorder. Here is the solution recommended by the researchers:

It requires a return to the roots, i.e. a week of camping, without any contact with electrical appliances. This lifestyle change will allow your internal clock and sleep hormones to recover with sunrise and sunset. When you get home, you should be able to sleep without any problems.

3. Natural sleep remedies: find your sleeping rhythm

natural sleep remedies

Bonus advice

I advise you not to heat your room above 18°, it is better to use a winter duvet, but not to heat it too much.  This is for everyone!

The first thing to do, when the disorders persist, is to determine your sleep rhythm.  I therefore advise you to record your sleep hours in a diary for several days: bedtime, sleep time, waking up during the night, then waking up in the morning. It will then be a matter of respecting these hours of sleep as much as you can, as regularly as possible, by following our other advice in addition.

A golden rule: don't force yourself to sleep

If you can't sleep, you can't force yourself to sleep, you don't want to sleep at all costs when you decide to.  If you have followed the above remedies and sleep does not come, it may mean that you have not followed your sleep rhythm well. So it is better to get up and go back to bed when you feel tired. Then, even if you go to bed later, get up at the scheduled time, preferably every day at the same time. This will help to give your body a rhythm.

4. Natural sleep remedies: an herbal tea of Chamomile

Before going to bed, I often drink a chamomile tea, because it is a flower that is calming, soothing, sedative and free (I pick it along the Rhine river near my home).

natural sleep remedies

How to do

  1. let infuse 10 to 15 minutes 1 teaspoon of the plant
  2. drink one to three cups per day 

5. Natural sleep remedies: a light dinner

natural sleep remedies

You will avoid a sugar-based diet with stimulants (caffeine, nicotine, alcohol...) that increase cortisol or disrupt your sleep. So no heavy or carbohydrate-rich dinners. 

Base your meals on the intake of protein and vegetables, nuts, almonds, seeds (pumpkin seeds for example are full of magnesium).

6. Natural sleep remedies: a cup of hot milk 

It's not a legend reserved for American movies, no... it really works. When I don't have chamomile at home, I drink hot milk according to this delicious recipe:

Vanilla-cinnamon hot milk

natural sleep remedies


  • 1 cup almond milk
  • 1 teaspoon of honey
  • 2 drops of vanilla extract
  • 1 pinch of cinnamon

How to do

  • Pour the milk into a saucepan or put it in the microwave.
  • Warm it up.
  • Pour it into a cup.
  • Put 1 teaspoon of honey in it.
  • Drop 2 drops of vanilla extract.
  • With the tip of a knife, add a pinch of cinnamon.
  • Mix and drink. 


You'll fall asleep more easily and quickly:-)  

Drink this remedy 30 minutes before bedtime and good night! 

7. Natural sleep remedies: stress management

natural sleep remedies

No more important thing than that: managing stress relaxes and allows you to sleep better. 

The latter increases the production of cortisol, a hormone responsible for many insomnia when it is in excess. 

Become a follower of prayer or contemplation (not meditation...I prefer to talk to a true God than meditate toward the sun). 

  1. A magnesium cure can be beneficial.
  2. Adopt a sleep routine: try to go to bed before 11 p.m. if possible, in a cool room (18 to 20°C), quietly and in the dark.
  3. Avoid action movies or your computer 

8. Natural sleep remedies: no coffee

natural sleep remedies

If you want to sleep, drink coffee, you don't have to!

9. Natural sleep remedies: practice physical exercise

Even if you have little time and don't like it too much, try to find a time to practice a sport. 

Choose a physical activity that suits you and do it at least three times a week, preferably in the morning or early afternoon, but in any case at least 4 hours before going to sleep.

Because endurance sports allow the production of endorphins, the latter will promote better sleep. Of course, you have to make a difference, because if you have a health problem of which insomnia is only a symptom, the management would be totally different. Depression, restless leg syndrome, sleep apnea syndrome... will be answered by medical assistance.

10. Try my lavender body care with soothing properties

In addition to its good smell, lavender has many properties. It soothes and calms. That's why I propose a lavender treatment. There's nothing better than to recharge your batteries and get back on track.  I sometimes feel a little tense and don't know where to turn. Taking care of your body means giving yourself time for yourself. A good excuse to relax with my lavender oil with miraculous virtues.....

Grape Seed Oil and Lavender

natural sleep remedies

No need for hundreds of ingredients to relax. Only 2 will be enough for you to concoct a relaxing oil. 

  • 3 tablespoons grape seed oil 
  • 2 drops of lavender essential oil

I mix the two ingredients in a bottle to be able to reuse this treatment. What a good smell, you can tell me about the news!

How to apply it?

I apply this treatment in the evening before bedtime, all over the body, with my hands and with a light massage. It gives me a gentle moment and allows me to relieve the stress of the day by resourcing myself...

The calming properties of lavender help me to fall asleep. Forgotten the stress of the day and the stress of the next day.

Tonight, I dive into the lavender fields in Provence, until tomorrow morning... 

It's your turn....

How was your night? Has lavender soothed your tensions?

Did you try that grandmother thing to fight insomnia? Tell us in comments if it has been effective for you. We look forward to hearing from you!

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