Body and soul

Problems sleeping? Then these at-home remedies are for you!

Danielle Winston

From lavender, ASMR, reflexology and other sleep-inducing options, individuals can learn more about natural tips and tricks to help them fall into a restful and rejuvenating sleep.

Who doesn’t like to sleep well? That fresh sense of renewal that we have when we wake up is both pleasurable and beneficial on many levels. When we really rest our skin shines and a good dream focuses our mind and prevents us from being scattered. So wouldn’t you want to know more about a few natural tips and tricks to sleep better? If so, check out the guide below to learn more about the benefits of sleep and tips for helping you achieve a more restful and rejuvenating bedtime experience.

Insomnia and sleep problems are perhaps one of the most widespread obstacles faced in the world today. However, too often we overlook home remedies that can really change that problem effectively. For example, Gwyneth Paltrow, cites in her book “Clean Beauty,” her perspective of what she calls Clean Sleeping (literally, ‘clean sleep’) and offers advice on how to end insomnia and achieve a deep and restful sleep.

© Gregory Pappas, Unsplash.

However, disconnecting the mind is easier said than done. Just because we turn off the lights does not mean we magically stop the distractions of the day. As a result, many people lie awake, tossing and turning, in hopes of finding a more comfortable position as they wait for their body to take care of the rest.

© Zohre Nemati, Unsplash

Therefore, understanding the causes of sleep disorders is the first step in choosing the best remedy. In general, the problems of falling asleep can be physical or emotional. If we are uncomfortable with our mattress or pillow, or if we do not have enough support, we cannot relax and surrender to the realm of the unconscious. If the cause is superficial, you can simply buy a new mattress or pillow, preferably free of chemicals. However, if the issue goes past being superficial it might take a bit more work to achieve restful sleep.

The good news is that if the cause of insomnia is mental restlessness, there are many ways to help lull yourself into a restful sleep.

Check out the natural tips and tricks below to experience a better sleep experience.

ASMR (Autonomous Sensory Meridian Response)

This new video sensation, named after Jennifer Allen, a cybersecurity professional, may seem a bit odd at first. However, its purpose is to create a pleasant sensation for viewers as they listen to soft sounds, resulting in a tickling sensation of the brain. Millions of people use ASMR to fall asleep.



Put a few drops of this essential oil on your pillow or behind your ears before going to bed. Medical studies have linked the properties of lavender with relaxation and sleep. Researchers from Wesleyan University, located in Middletown, Connecticut, studied the effects of lavender aromatherapy in 31 subjects between 18 and 30 years of age. The results? They found that they slept much more easily and woke up with more energy.

© Pixabay.

Foot massage

In reflexology there are pressure points above your toes and under the ball of your foot that relax the body and induce sleep.

Set aside 5-10 minutes for this restorative ritual each night; after a warm bath, apply a liberal amount of sweet almond or coconut oil to your palms. Methodically stroke the muscles on your feet in smooth circular movements. Afterward, put on cotton socks and dream the night away.


Before going to bed, sit down, cross your legs and close your eyes. Direct your attention to your breathing. Inhale slowly through your nose bringing air to your stomach and then exhale gently. Allow your thoughts to come in and out of your mind without judging them, as if you were watching them on a screen. Keep this level of consciousness for 5 or 10 minutes, staying as still as possible. If our mind lowers its speed we can enter a state of relaxation, leaving behind the anxiety and thus be more inclined to fall asleep.

© Pixabay

Get rid of excess light

You may feel that your room is completely dark, but there are fragments of light interrupting your ability to disconnect and reach the deepest sleep cycles. In the dark our Melatonin increases naturally. Light, on the other hand, stimulates the neurons of the brain and makes us stay awake. Try a sleep mask or eye pads to protect the eyes.

© Pixabay.

Valerian Tea

Brew a cup of this powerful, sleep-inducing herb that has sedative-like effects on the brain and nervous system. Be warned, Valerian’s quite strong and pungent; try a teaspoon of honey to sweeten the brew.

© Pixabay

Do The Math

Instead of counting sheep, try your multiplication tables. Or add numbers and then divide them. Keep it simple at first… then progressively involve larger numbers. If you’re no good at math or just hate it, even better! Feeling frustrated means that it’s working. As you work through the numbers, you’ll be distracting your mind from wandering and simultaneously tiring out your brain, until you finally fall asleep. 

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