15 Natural Sleep Remedies For Insomnia That Are Backed by Science

3/2/2019 15 Natural Sleep Remedies for Insomnia That Are Backed by Science
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15 Natural Sleep Remedies for Insomnia That Are Backed by Science

Alex Morris
Creative Writer, Copywriter, & Journalist for Business, Culture, Lifestyle, & Work Read full pro le
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Insomnia is something of a modern curse. Our lives are more hectic than ever before. When not working overtime, we’re at
home staring at our smartphones right up until the moment we try to go to sleep.
With the stress of modern life, we’re doing ourselves no favors by also ensuring we don’t unwind properly at night. Our
natural slide towards sleep suffers thanks to disruptive issues such as social media, video games, Net ix, and family life.
How do you nd time to ensure you get a good night’s sleep? Here are 15 science-backed natural sleep remedies to help you
nod off in style.
1. Get comfy
Make sure your bed is comfortable. This can vary person to person, but do whatever it takes to ensure your bed helps you
drift off to sleep properly.
Trying to sleep on a mattress that’s like a plank of wood will not help your insomnia. So invest in something comfortable to
reap the bene ts. Here are a few ideas for you:
Experiment with pillows to nd what works best for you, but you can also add fun and inviting new pillows in to make
your bed look more inviting.
Make your bed – don’t leave it looking like a mess.
Try out a heated mattress if the cold winter months are a bit too much.
Try out some essential oils to make your bedroom more relaxing.
2. Drink herbal teas
I’ve championed tea for the last decade thanks to its health bene ts and relaxing qualities. Herbal teas are the way to go as
they lack caffeine. It helps you to relax and unwind.
What varieties should you consider? Well, here are a few:
Chamomile
Valerian root
Mint
Ginger
Cinnamon
You can get cheap organic herbal tea with a mix of herbs to add some variety to your nighttime routine. Nettle and mint, for
example, I’ve always found particularly useful for easing anxiety and aiding relaxation.
The science backs it up. In 2011, a paper published on the US National Library of Medicine titled Chamomile: A herbal
medicine of the past with bright future stated:[1]
“Traditionally, chamomile preparations such as tea and essential oil aromatherapy have been used to treat
insomnia and to induce sedation (calming effects). Chamomile is widely regarded as a mild tranquillizer and sleep-
inducer. Sedative effects may be due to the avonoid, apigenin that binds to benzodiazepine receptors in the brain.”
3. Switch off your devices
Do smartphones cause insomnia? Dr. Andrew Weil answered this question back in 2015. His response:[2]
“One problem is that the blue light these devices emit can suppress production of the sleep regulating hormone
melatonin, promoting insomnia. This effect is more pronounced than exposure to the light from a television screen in
the bedroom because we hold smartphones and other electronic devices close to our faces, intensifying the light
exposure.”
Whilst it may seem like a modern luxury to lounge around in bed watching YouTube or Net ix on your smartphone, the
reality is it disrupts your sleep.
4. Read
Whilst it’s tempting to lounge around in bed watching Net ix or YouTube clips until you pass out, you’re doing yourself no
favors. Staring at those devices suppresses melatonin.
The solution? Read!
Reading a book for an hour before you go to bed is a brilliant way to get through some novels you’ve been meaning to get
through. It’s also a great way to calm down your brain and get it ready for a night of sleep.
5. Get napping to a T
Launching into napping without a plan isn’t a good idea. If you head off and nap for a few hours, you may emerge feeling
great, but you’ll mess up your sleep pattern for your proper rest at night.
Getting napping to a T isn’t dif cult, though. It just takes some good timing.
Dr. Nerina Ramlakhan’s book Fast Asleep, Wide Awake points out that you should take “controlled naps”. Her advice is to
take a nap of no more than 20 minutes to lift some fatigue off your mind. It can help you feel recharged. And it also won’t
disrupt your night’s sleep later in the day.
6. Get your timing right
If your sleeping pattern is all over the place, then you can wave goodbye to any hope of sleeping properly. Consistency is key
when it comes to sleep. Although this does mean you’ll have to kick the concept of a weekend lie-in.
Going to bed, and waking up, at the same time every day is an absolute must if you want to avoid sleep troubles.
As reported on Bustle:[3]
“Scientists who work in sleep health have a term for the period of time it takes you to get to sleep: it’s called your
sleep latency. And it turns out that maintaining a regular sleep schedule, according to several small studies, may cut
down on the amount of time you spend tossing and turning before drifting off.”
You can try this out yourself to see the bene ts. On my schedule, I go to bed at 11pm every day. I wake up at 7am each
morning. Once you’ve got your routine set, you’ll notice differences such as:
Getting to sleep faster
Improvement in your mental abilities (essential for work, studying etc.)
Mood improvements
Health improvements (sleeping well is essential for weight loss, for example)
7. Lay off the alcohol
This may seem a bit unfair if you want to unwind after a day of hard work with a glass of wine. But the unfortunate truth is
alcohol disrupts sleep patterns.
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Are your drinking days over, then? Well, according to The Sleep Doctor:[4]
“Does this mean you need to abstain from drinking altogether? Nope. But part of a smart, sleep-friendly lifestyle is
managing alcohol consumption so it doesn’t disrupt your sleep and circadian rhythms … Circadian rhythms regulate
nearly all of the body’s processes, from metabolism and immunity to energy, sleep, and sexual drive, cognitive
functions and mood.”
A circadian rhythm is a naturally occurring process every 24 hours. As it turns out, although it’s not too surprising, alcohol
disrupts this process. But as The Sleep Doctor con rms, the more you drink, and the closer this is to bedtime, the more you’ll
disrupt your sleep pattern.
It also greatly increases your chance of snoring. So, consider skipping alcohol most nights, or keep your intake to a minimum.
8. Monitor temperatures
This is kind of obvious. If it’s searing hot (often the case during summer), it’s dif cult to sleep. Similarly, if you’re freezing cold
you’ll struggle to stay asleep.
Getting temperatures right is a big part of a sleeping routine, then, so experiment around with nding the right temperature
to suit you.
Take a look at how body temperature can seriously affect your sleep here:
The Relationship Between Body Temperature and Sleep
9. Take up regular exercise
The National Sleep Organization (great to see there is such a thing!) champions regular exercise for better sleep. It states on
a guide titled How Exercise Affects Sleep:[5]
“Want to fall asleep faster and wake up feeling more rested? Get moving! As little as 10 minutes of aerobic exercise,
such as walking or cycling, can dramatically improve the quality of your nighttime sleep, especially when done on a
regular basis.”
10. Embrace magni cent magnesium
In another excellent piece from The National Sleep Organization, magnesium receives a recommendation for improving your
sleep.
Promote better sleep with magnesium – it’s an essential mineral for keeping us health.[6] It can also, potentially, help us fall
to sleep.
“Other research shows that magnesium increases the neurotransmitter GABA in the brain, which is responsible for
slowing your thinking down and helping you fall asleep. If you are curious about the effects of magnesium, consider
focusing on your nutrition rst.”
Foods rich in magnesium, which is a good starting point to get more of the stuff into you, include:
Green, leafy vegetables such as kale and spinach
Vegetables in general!
Dark chocolate
Nuts and seeds
Fruit such as bananas
Whole grains like brown rice
11. Try out other sleep-promoting supplements

Healthline backs mag nesium, too, but there are other supplements that are worth considering.[7] These include:
Valerian root (as with the herbal tea mentioned above)
Lavender
Passion ower
Glycine
Ginkgo biloba
12. Treat your bed as a bed
It’s tempting to turn your bed into a piece of everyday furniture. You can lounge around on it, take in the latest lms, eat your
meals, call friends.
But if you aim to associate your bed with just bedtime, then this can help you speed up your sleep cycle.
13. Meditate
Harvard Medical School, in 2015, were quick to point out that mindfulness meditation helps ght insomnia, improves sleep.[8]
It states:
“Mindfulness meditation involves focusing on your breathing and then bringing your mind’s attention to the present
without drifting into concerns about the past or future. It helps you break the train of your everyday thoughts to
evoke the relaxation response, using whatever technique feels right to you.”
There are plenty of modern apps that can help you start off on your mindfulness path. There’re plenty of meditation apps for
sleep. Why not try a few out?
You can also take a look at this guide on how to meditate before bed to supercharge your sleep.
14. Embrace the shadows
In the great Japanese writer Jun’ichirō Tanizaki’s essay In Praise of Shadows (1933), the author lamented the arrival of
electric lights into the world.
Architecture, natural light, shadows, and a well-placed candle, he championed, are what it takes to send a person towards a
natural night of sleep. His famous quote reads:
“If light is scarce then light is scarce; we will immerse ourselves in the darkness and there discover its own particular
beauty.”
Tanizaki certainly would have hated the modern world, but we can take his wisdom and embrace the shadows in our home.
Get some candles on the go, turn off the lights, and let the natural ow of evening surround you. Some candles have relaxing
scents in them, too, such as lavender or vanvilla.
15. Try a 30 day sleep challenge

The Sleep Council has a 30 Day Better Sleep Plan you can try. Over the course of a month, this free starts with a brief
questionnaire on your sleep pattern, health, and lifestyle:
The site also provides various sleep tools, such as free lea ets, stress tests, a sleep diary, and bed MOT (basically, to see if
your bed is up to the task of providing you with a good night’s sleep).
Featured photo credit: Jessica Flavia via unsplash.com
Reference
[1] ^ Mol Med Report: Chamomile: A herbal medicine of the past with bright future
[2] ^ Dr. Andrew Weil: Do Smart Phones Cause Insomnia?
[3] ^ Bustle: Going To Sleep At The Same Time Every Night Can Make You Smarter, & There Are A Lot Of Other Surprising Bene ts
[4] ^ Sleep Doctor: The truth about alcohol and sleep
[5] ^ Sleep.org: How Exercise Affects Sleep
[6] ^ Sleep.org: Power (Down) Vitamins: Promote Better Sleep With Magnesium
[7] ^ Healthline: 9 Natural Sleep Aids That Are Backed by Science
[8] ^ Harvard Health Publishing: Mindfulness meditation helps ght insomnia, improves sleep
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Understanding Intermittent Fasting Bene ts: More Than Just Weight Loss
Adam Evans
BioHacker, competitive athlete, researcher in many elds including health and tness, science, philosophy, metaphysics, religion. Read full pro le
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I’ve had extensive experience with Intermittent Fasting over the years — from utilizing it for signi cant weight loss, to then
gaining muscle, to other health bene ts as of late. When I rst began fasting, the results were so exciting I felt compelled to
produce a youtube video, which is now approaching 1 million views! Since then, I have produced several more videos on
intermittent fasting and its bene ts, and I encourage you to visit my youtube channel to delve deeper.
In the proceeding article, we will examine Intermittent Fasting (“IF”) from several perspectives including physical health,
mental health, and overall well being.
TABLE OF CONTENTS
1. What Is Intermittent Fasting ("IF")

2. How Does Intermittent Fasting Work?
3. Myths About Intermittent Fasting
4. How and When to Use Intermittent Fasting
5. Bene ts of Intermittent Fasting
6. Conclusion
What Is Intermittent Fasting (“IF”)
Simply put, it’s restricting your food and albeit drink consumption to a certain time of the day which is called your ‘eating
window’. There’s another term for this approach to eating called ‘time restricted eating’. The two basically mean the same
thing, however Intermittent Fasting stresses a bit more on longer fasting periods ranging between 14 hours all the way up to
48 hours in some cases.[1]
Personally, I feel most people would bene t from fasting between 14-18 hours, as beyond that can be stressful on the body
if you have not already established conditioning and patterns around fasting.
How Does Intermittent Fasting Work?
Intermittent Fasting focuses on keeping your body in a catabolic state; one whereby your body has no food or resources for
energy, so it begins to source energy from excess fat.
This is the opposite of being in an anabolic state, which is when you have consumed food and your body is actively
processing and breaking down the nutrients and fats from that food and allocating those resources accordingly.
There is a large body of evidence suggesting that fasting can bene t both the body and brain, but almost all research has
been conducted on animals, such as mice and rats. Researchers, such as myself, studying fasting have been calling for and
awaiting more human studies to verify the results found while examining animals.
Myths About Intermittent Fasting
Myth #1: Starvation Mode?

Over the years, I’ve heard terms like ‘starvation mode’ thrown around with a lose relationship to IF, and this term is not
accurate to how the body handles fasting and time restricted eating. Some people believe that your body will go into some
sort of starvation mode, and by the time you actually do consume food, it will all be allocated to fat deposits and cause you
to gain weight.
I’ve debunked this myth so many times with people when having conversations about weight loss, and I’m starting to think
that the myth is actually going away! In large part due to articles such as this one which are geared towards informing the
general public of the bene ts of time restricted eating.
Myth #2: Extremely Low Energy?

Another common myth is that energy levels are extremely low when fasting. This one spawns from the notion that your
body needs food constantly for energy and to survive. Let me debunk this by stating that your body is much more resilient
than that!
You can technically go several days without consuming food, as long as you are having adequate amounts of water. In my
experience, over the years with time restricted eating, energy levels are sustained as long as the proper macro and micro
nutrients are consumed during each eating window.
If you leave yourself de cient from each eating window by way of not consuming enough calories or nutrients, then yes, of
course energy levels will be down the proceeding day.
However if your focusing on consuming high quality nutrients and hitting all your ‘numbers’ during your eating window,
energy will certainly not be an issue.
How and When to Use Intermittent Fasting
All too often I hear people pushing the limits right away and going for 18, 20, 24 hour fasts within their rst week of
adopting the practice, and to be perfectly frank this is not a good idea.
I understand some people get overly excited about the results and the hype around intermittent fasting, however the best
practice is to condition oneself by slowly easing into the process. I’ve suggested starting with 14 hours fasts, utilizing mostly
sleeping time, for those starting intermittent fasting.
After a week or so of 14 hours daily fasts, gradually move to 16 hours the second week, then 18hours the third week, and if
feeling really ambitious and seeing amazing results, move up to 20 hours fasts on some days. That means consuming all
calories for the day within a 4 hour eating window!
Where many fall short with fasting is being able to consume the proper amount of overall calories including adequate
volumes of protein, carbs, fats (macro-nutrients), and micro-nutrients. Many do not consume the correct amount of food
during the eating window, or they don’t space meals out correctly.
There’s a few issues that can arise when one doesn’t consume proper nutrients within the eating window, let us examine
some:
1. The body lacking adequate energy to sustain multiple days, or long term fasting
2. The body is beginning to lose weight from muscle because it does not have enough nutrients to sustain energy levels
3. When not spacing out meals, the body is not having enough time to digest food properly and thus not fully absorbing
nutrients
Another problem which arises from my experience is poor eating habits being carried-over to intermittent fasting.
Someone has a crappy diet and thinks that by implementing time restricted eating or IF, they’ll start leaning up like
Hollywood movie stars.. this is simply poor logic!
If serious about getting results in a healthy way, the diet should be cleaned up. This is because your body only has a certain
amount of time to consume food (eating window), and if that time is being clogged-up with processing junk food, you won’t
be reaping the bene ts of IF.
Having said this, I do admit to having fast-food during eating windows at times, and though this can be a quick way to pack
daily calories, and macro-nutrients, there is a signi cant lack of micro-nutrients; so when I go this route, it’s critical that my
vitamin and mineral intake be on point!
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Lately I have been consuming more carbohydrates and generally more calories during my eating windows because for the
past 2 years, my goals have shifted from weight loss and leaning-up, to building lean muscle mass.
Putting on weight and building lean muscle mass while doing intermittent fasting is a tricky en-devour, mainly because the
nature of IF is one of weight loss, fat loss, and ramping-up metabolism. What’s tricky is that at this stage of my life, my body
has become quite ef cient at processing and breaking down foods quickly; metabolic ef ciency is quite high.
It didn’t start that way, in fact it was quite slow for the rst couple months, but after training steadily and implementing time
restricted eating for 6 months, I was well on my way to becoming a metabolic beast.
Now after having implemented intermittent fasting for well over 4 years, my body is quite adaptive and ef cient at stripping
nutrients from food, and leaving me with necessary fuel (carbohydrates and fats) for training.
My current goals entail acquiring 0.5 – 1lb of lean body mass (muscle) every month, totaling around 10lbs of lean muscle per
year. This is very reasonable and attainable, however it certainly is challenging when also incorporating intermittent fasting.
IF does help with the production of new muscle tissue by way of improving the production of human growth hormone (HGH)
and testosterone, however, it also burns up any excess fats very quickly. So at this stage I nd myself consuming in excess of
4,000 calories on a given day, and up wards of 6,000 calories on training days – that’s a lot of eating!
The challenge then arises of how does one consume 6,000 calories in a 4 or 6 hour eating window? Lot’s of caloric dense
foods helps, however they lack nutrients in most cases as I had noted above.
Bene ts of Intermittent Fasting
The bene ts of fasting are wide ranging, from weight loss (of course), to improved muscle development, to reduced stress
levels, to clearer skin, and much more! Of course, this all comes if one is following the correct protocols for intermittent
fasting as we have examined earlier in this article.
Let’s take a quick look at some of the key bene ts of intermittent fasting in this video rst:
Fasting has been proven to improve biomarkers of disease, reduce oxidative stress and preserve learning and memory
functioning, according to Mark Mattson, senior investigator for the National Institute on Aging, part of the US National
Institutes of Health. Mattson investigated the health bene ts of IF on the cardiovascular system and brain in rodents, and
like many others, has called for “well-controlled human studies” in people “across a range of body mass indexes”.[2]
Mattson has contributed to several other IF studies and caloric restriction. In one, overweight adults with moderate asthma
consumed only 20% of their normal calorie intake on alternate days.[3] Participants who adhered to the diet lost 8% of their
initial body weight over eight weeks. The participants also saw a decrease in markers of oxidative stress, in ammation, and
improvement of asthma-related symptoms and several quality-of-life indicators.
In another study, Mattson and colleagues explored the effects of intermittent and continuous energy restriction on weight
loss and various biomarkers (for conditions such as breast cancer, diabetes and cardiovascular disease) among young
overweight woman.[4] They found that time restricted eating, or intermittent restriction, was as effective as continuous
restriction for improving weight loss, insulin sensitivity and other health biomarkers.
Mattson’s research has also been in the direction of determining the protective bene ts of fasting to neurons. For instance, if
you don’t eat for 10 to 16 hours, your body will seek its fat deposits for energy, and fatty acids called ketones will be
released into the bloodstream. This has been shown to protect memory and learning functionality as well as slow disease
processes in the brain according to Mattson. From my own person experience of intermittent fasting I can attest to increased
mental alertness and acuity.
Something that most won’t consider is the ‘detox’ and ‘cleanse’ aspects to intermittent fasting. I know you must be thinking
“oh man, not another cleanse pitch”.. and I hear ya! But you do actually clean up the gut and digestive tract quite a bit with
fasting.
You can do this with dry fasting, or water fasting (which I’m more of a proponent of). I would only recommend dry fasting for
a maximum of 24 hours – and this is done by not even consuming water during your fasting period. There are two purposes
to dry fasting:
1. You deprive the body of moisture which can clean-up the gut by not allowing moisture-thriving bacteria to form or
sustain existence. Any unhealthy bacteria will in essence die-off when there is no food or water to sustain it.
2. Many claim that standard or dry fasting yields mental clarity which can be bene cial for spiritual practices. Personally
I have had some experience with this, where during prolonged fasting periods I feel much more in-tune with my sense
perceptions, and albeit cognitive alertness.
When I perform my ritualistic meditations such as transcendental meditation in the morning, or any time of the day while
fasted, I feel much more deeply connected and dialed-in with the meditation itself. This could be due to a lack of
substances/external stimuli such as food or water that the body needs to allocate resources to process.
Perhaps when the body isn’t breaking down nutrients, and left to rest, it has the ability to hone-in on any given task with
much more clarity and ef ciency.
Conclusion
If you want to lose weight, improve mental health, and overall well being – consider trying Intermittent Fasting, but as
mentioned, start gradually and work your way to longer fasting periods as time goes on.
The main bene t of fasting is arguable and varies depending on an individuals goals – Do you want to lose weight? Do you
want to improve metabolic ef ciency? Or do you want to improve overall energy levels? There’s lots to choose from in terms
of overarching bene ts.
Featured photo credit: Ethan Sykes via unsplash.com
Reference
[1] ^ CMAJ: Intermittent fasting: the science of going without

[2] ^ J Nutr Biochem 2005;16:129–37
[3] ^ Free Radical Bio Med 2007;42:665–74
[4] ^ Int J Obesity 2011;35:714–27
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3/2/2019 15 Natural Sleep Remedies for Insomnia That Are Backed by Science

"5 Herbs that Beat NYC Doctor Reveals 1 Weird

HEALTH RESTORE ENERGY

 Published on November 16, 2018

15 Natural Sleep Remedies for Insomnia That Are Backed by Science

2. Drink herbal teas

3. Switch off your devices

6. Get your timing right

7. Lay off the alcohol

 Scroll down to continue reading article 

9. Take up regular exercise

10. Embrace magni cent magnesium

11. Try out other sleep-promoting supplements

12. Treat your bed as a bed

14. Embrace the shadows

15. Try a 30 day sleep challenge

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15 Natural Sleep Remedies for Insomnia That Are Backed by Science

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9 Natural Remedies for Insomnia to Help You Achieve Quality Sleep

"5 Herbs that Defeat NYC Doctor Reveals 1 Weird

HEALTH LIFESTYLE PHYSICAL STRENGTH

 Last Updated on February 28, 2019

1. What Is Intermittent Fasting ("IF")

What Is Intermittent Fasting (“IF”)

How Does Intermittent Fasting Work?

Myths About Intermittent Fasting

Myth #1: Starvation Mode?

Myth #2: Extremely Low Energy?

How and When to Use Intermittent Fasting

 Scroll down to continue reading article 

Bene ts of Intermittent Fasting

[1] ^ CMAJ: Intermittent fasting: the science of going without

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