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6 Natural Sleep Remedies That Work

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unusual natural sleep remedies

I’m firmly convinced that we are only beginning to understand how important sleep is for health, but we already know that sleep is important for proper hormone function, blood sugar regulation, cell regeneration, and much more.

The Best Natural Sleep Remedies (That Really Work)

I’ve seen so many articles with natural sleep remedies that include many of the basic things like avoiding caffeine, regular exercise, and creating a good sleep environment. These things are all definitely important, but I’ve also gotten comments from readers who have tried all of those things and still struggle with sleep.

For those who have tried creating a normal sleep routine, using magnesium oil, creating a completely dark bedroom, and even taking supplements, but still can’t sleep, these unusual sleep remedies may help.

Of course, anyone with a serious or long-lasting sleep problem should also find a good doctor or functional medicine doctor who specializes in sleep to make sure there isn’t a deeper issue.

These unusual natural sleep remedies are extremely effective, in my experience, but they aren’t often recommended. The good news is, they are all either very inexpensive or free, so they are worth a try!

1. Put Your Feet Up – The Right Way

I got this tip from a friend who had reversed his own health struggles through diet and lifestyle changes. Many of us are standing, walking, or (hopefully not) sitting for most of the day. As a result, blood and lymph fluid can collect in the legs.

Swelling of the legs is more often noticeable during pregnancy or if there is an underlying medical condition. If you’ve had kids, did you notice your feet and ankles being slightly more tired/sore/swollen at night when you were pregnant?

An inversion of some type can help reverse this. You don’t have to be a yoga master to get the benefits of inversion, either.

Remedy: The simple and free remedy is to just put your feet up for 15-30 minutes at night. The two ways that seem to be most effective are lying on the ground and resting the feet on a couch or chair at a 90-degree angle. You may also lie on the ground or bed and rest the legs straight up against the wall (more difficult).

What We Do: I try to do this every night because I really do seem to sleep better. Some nights, we do this as a family while we read books or do our family nighttime routine. Sound boring? Try reading or listening to a podcast while sitting there.

Overachiever Version: If you want the benefits of elevating your feet along with the benefits of full inversion, consider trying gravity boots or even an inversion table. We got both our boots and table from this company because they are independently tested for safety and FDA approved.

2. Honey and Salt

This remedy actually indirectly came from my grandmother who told me once that kids sleep better when you give them something sweet and salty at night. Her theory was that it helped regulate blood sugar, which is probably true, but I’m not sure if her choice of a sweet/salty snack for her kids was a real food one.

Turns out, there may be some scientific backing to this decades-old idea…

According to a 2011 study published in the Journal of Neuroscience, salt can help lower cortisol levels and balance blood sugar levels, which is what you want at night for restful sleep. Natural sugars can help by elevating insulin slightly, which helps lower cortisol (this is one of the reasons my doctor suggests consuming carbohydrates at night and not in the morning if you are trying to balance hormones).

Carbohydrates of any kind may also help tryptophan cross the blood-brain barrier and improve melatonin production.

My kids call this “honey salt” and ask for it some nights. The idea is that the combination of sweet and salty in a small amount can help promote restful sleep. From our small-scale trial of this (7 people), there does seem to be an effect.

What to Do: Combine a tiny amount (1/2 teaspoon) of a natural sugar (honey, maple syrup, coconut sugar, etc.) with a sprinkle of natural salt and consume 15-20 minutes before bed. Alternately, stir the mixture into a cup of chamomile tea and add a teaspoon of gelatin powder (optional).

Turbo-charged Version: Use this hemp honey for an extra dose of relaxation!

3. Deep Breathing in a 4-7-8 Pattern

My massage therapist recommended this natural sleep remedy. She said that she learned it from Dr. Weil. It basically involves a slow and patterned breathing that helps oxygenate the blood and promote relaxation.

When I researched this type of breathing, I found that many religions use some variation of it for meditation or prayer. Recent information suggests that it may help the body shift from sympathetic nervous activity (fight or flight) to parasympathetic (relaxation).

Either way, it is a quick and simple technique that seems to really help promote restful sleep and that doesn’t cost a thing.

What to Do:

  1. Sitting in a relaxed position or lying down, breathe in through the nose as you count to four.
  2. Hold your breath as you count to seven.
  3. Slowly exhale through your mouth as you count to eight.
  4. Repeat 3-4 times or until you feel relaxed.

4. Cherry Juice

This unusual remedy comes highly recommended in online reviews but has some scientific backing as well. Studies show that it may help with insomnia, improve melatonin levels, and reduce inflammation to promote restful sleep. It may even help improve how long we sleep.

According to this article:

Researchers from Louisiana State University had seven older adults with insomnia drink eight ounces of Montmorency tart cherry juice twice a day for two weeks, followed by two weeks of no juice, and then two more weeks of drinking a placebo beverage. Compared to the placebo, drinking the cherry juice resulted in an average of 84 more minutes of sleep time each night.

What to do: I drink a tablespoon of tart cherry juice at night to help with sleep quality, especially on days with intense workouts since it also seems to help with muscle recovery and stiffness. Cherry juice can even be added to chamomile tea or other relaxing herbal teas (with the honey salt remedy above) to help improve the taste. I definitely recommend organic cherry juice if you can find it since it is concentrated and cherries are typically on the Dirty Dozen list.

5. Sleep Journal

You’ve probably heard that going to bed at night and waking up in the morning at consistent times helps with quality sleep, but I never realized how true this was until I started keeping track in a journal. I quickly realized I wasn’t as good at a sleep schedule as I thought!

What I Did: Every night, I wrote down the time I ate dinner, when I turned off electronics, and what time I turned out the light. The next morning I added my wake up time and a brief note about how I slept. Even after only a week or two sleep journaling, I saw some interesting patterns (or lack of patterns) and knew what I needed to work on to get better sleep.

High-Tech Version: If you’re not a pen and paper kind of person, there are plenty of sleep trackers and sleep tracking apps available, but I only use a tracker that works in airplane mode to limit EMFs at night.

6. Morning Exercise

Of course we know exercise is good for us, but the time you exercise could help you sleep deeper at night. Sleep expert Shawn Stevenson shared in this podcast episode that even 4 minutes of exercise in the morning can reset the cortisol cycle to its natural levels. In studies, exercising in the morning resulted in a 25% reduction in blood pressure at night and improved melatonin production (the hormone that helps us sleep).

What I Do: If you have an autoimmune condition like I do, opt for heavy weights or a program like this one over strenuous cardio. A 4-minute Tabata session or time on the rebounder will also do the trick.

More Natural Sleep Help

How is your sleep? Do you have a bedtime routine or something that helps you sleep well? 

These unusual natural sleep remedies can help promote sleep naturally and quickly: elevating feet, 4-7-8 breathing, honey salt and tart cherry juice.

Sources
    1. Lynn A, Mathew S, Moore CT, et al. Effect of a tart cherry juice supplement on arterial stiffness and inflammation in healthy adults: a randomized controlled trial. Plant Foods Hum Nutr. 2014;69(2):122-7.
    2. Howatson G, Bell PG, Tallent J, Middleton B, Mchugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012;51(8):909-16.
    3. Pigeon WR, Carr M, Gorman C, Perlis ML. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. J Med Food. 2010;13(3):579-83.
    4. Herrera CP, Smith K, Atkinson F, et al. High-glycaemic index and -glycaemic load meals increase the availability of tryptophan in healthy volunteers. Br J Nutr. 2011;105(11):1601-6.
    5. Krause EG, DeKloet AD, Flak JN, et al. Hydration state controls stress responsiveness and social behavior. J Neurosci. 2011;31(14):5470-6.

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Post-vaccine surge? Michigan’s spring coronavirus case spike close to previous year’s autumn high

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(Natural News) The spike in new Wuhan coronavirus infections recorded in Michigan over the spring is similar to a spike seen during the 2020 fall season. According to a Wall Street Journal analysis, the state’s daily coronavirus case count averaged more than 7,000 for almost two weeks – before taking a slight dip to 6,891 on April 20. This echoed similar figures back in November and December 2020, which saw sharp rises in infections for those two months before plunging.

Back in autumn of last year, Michigan averaged more than 7,000 cases per day for a span of 10 days. New infections dropped slightly, then briefly spiked as the December holidays approached. It then fell to the low 1,000s for the succeeding two months – until ascending again in March.

According to University of Michigan internal medicine professor Dr. Vikas Parekh, the sudden increase in new infections could be attributed to several factors. Among the factors he cited was re-openings, which increased people’s interactions and mobility. Parekh said the loosened restrictions contributed to the spread of the highly contagious U.K. B117 variant.

“As the B117 variant spreads nationally, we will likely see other stats [with] their own surges – although I hope none are as bad as Michigan,” the professor remarked. He continued: “The milestone just tells us we are not yet in the clear, especially as we still have large portions of our population who are not vaccinated yet.”

Parekh also expressed optimism over the lower daily caseloads the Great Lakes State reported. He said he believes both cases and hospitalizations have plateaued and will likely decline soon. The professor commented: “[COVID-19] positivity has been declining now for one week, which is usually a leading indicator of case decline.”

Meanwhile, the state cited younger populations and youth sports, such as basketball, wrestling and hockey, to increase new COVID-19 infections. Because of this, Gov. Gretchen Whitmer called to suspend youth sports and indoor dining in the state. She also exhorted high schools to conduct remote class sessions for two weeks to curb the spread of the pathogen.

Michigan still experienced the spike in cases despite having one of the highest vaccination rates in the country

During the opening stages of the U.S.’s immunization drive against COVID-19, Michigan boasted of having one of the highest vaccination rates nationwide. A report by Bridge Michigan even noted the initial “frenzy for vaccines” that “far exceeded the state’s limited supply.” But things have appeared to turn around for Michigan, as it now struggles to reach the 70 percent vaccination rate needed for herd immunity.

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Scottish mom’s legs turn into a pair of “giant blisters” after first dose of AstraZeneca’s coronavirus vaccine

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(Natural News) Sarah Beuckmann of Glasgow, Scotland, felt a tingling sensation in her legs and noticed a rash flaring up around her ankles a week after getting her first dose of AstraZeneca’s coronavirus (COVID-19) vaccine on March 18.

She also had flu-like symptoms right after the vaccination.

Beuckmann called her doctor to arrange an appointment the morning she noticed the rash, but by the afternoon her skin was already breaking out into blood-filled blisters. Blisters also appeared on her legs, hands, face, arms and bottom.

“I ended up asking my husband to take me to A&E,” said Beuckmann, referring to “accident and emergency,” the equivalent of an emergency room (ER). “When I got there, my heart rate was sitting at 160bpm, which they were very concerned about. I got put on an ECG machine.”

Doctors determine AstraZeneca’s COVID-19 vaccine triggers the rash

Medics carried out tests for HIV, herpes and other skin conditions to work out what triggered the rash, but all results came back negative. Doctors finally determined that the vaccine caused her rare reaction after carrying out two biopsies.

“Once they found that it was a reaction to the vaccine, they put me on steroids and that really seems to be helping my progress,” said Beuckmann. She had been advised by her doctor not to get the second dose of AstraZeneca’s COVID-19 vaccine because of her reaction.

Beuckmann spent 16 days at Queen Elizabeth University Hospital. She was discharged to recover at home. The 34-year-old mother of one is currently wheelchair-bound due to the bandages on her legs and blisters on the soles of her feet. She may need physiotherapy to help strengthen her leg muscles.

“They are starting to heal and they’re looking a lot better than they were but as the blisters started to get worse, they all sort of merged together,” she said. “I didn’t know what was going on.”

With the blisters merging, her legs have looked like a pair of “giant blisters.” Beuckmann admitted that at one point she feared her legs might have to be amputated.

Dermatologist agrees COVID-19 vaccine causes the blisters

Dr. Emma Wedgeworth, a consultant dermatologist and spokeswoman at the British Skin Foundation, agreed that Beuckmann had likely suffered a reaction to the vaccine.

“Vaccines are designed to activate the immune system. Occasionally people will have quite dramatic activation of their immune systems which, as happened in this case, can manifest in their skin” Wedgeworth told MailOnline. “This poor lady had a very severe reaction, which thankfully is extremely rare.”

It is not clear why Beuckmann, who works in retail, was invited for a vaccine. Scotland’s vaccine rollout was focused on people over the age of 50 when she got vaccinated, although vaccines are available to those who are considered at risk from the virus, or live with someone considered vulnerable.

At least 20 million Briton have had AstraZeneca’s COVID-19 vaccine, which drug regulators say causes a rash in one percent of cases. They say rashes caused by the jab tend to go away within a week.

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Trojan labs? Chinese biotech company offers to build COVID testing labs in six states

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In 2012, BGI acquired Complete Genomics, a DNA sequencing company and equipment maker. The funds for the $117.6 million purchase were raised from Chinese venture capitals. The company has expanded its footprint globally. According to its website, BGI conducts business in more than 100 countries and areas and has 11 offices and labs in the U.S.

People are concerned about China’s access to American DNA data

Some said that with Complete Genomics providing an American base, BGI would have access to more DNA samples from Americans, helping it compile a huge database of genetic information. Some also worried about the protection of the genetic information’s privacy.

According to a 2019 report from the U.S.–China Economic and Security Review Commission (USCC), BGI “has formed numerous partnerships with U.S. healthcare providers and research organizations to provide large-scale genetic sequencing to support medical research efforts,”

There are three main reasons why many people in the biotech community and government have expressed concerns about China’s access to American DNA data.

In the “60 Minutes” interview, Evanina discussed the very likely scenario in which Chinese companies would be able to micro-target American individuals and offer customized preventative solutions based on their DNA.

Evanina asked: “Do we want to have another nation systematically eliminate our healthcare services? Are we okay with that as a nation?”

The second concern is that China may use DNA to track and attack American individuals. As the USCC report states: “China could target vulnerabilities in specific individuals brought to light by genomic data or health records. Individuals targeted in such attacks would likely be strategically identified persons, such as diplomats, politicians, high-ranking federal officials or military leadership.”

The third concern is that China may devise bioweapons to target non-Asians. Steven Mosher, president of the Population Research Institute, discussed it in his article “What Will China Do With Your DNA?” published by The Epoch Times in March 2019.

He wrote: “We know that the Asian genome is genetically distinct from the Caucasian and African in many ways. … Would it be possible to bioengineer a very virulent version of, say, smallpox, that was easily transmitted, fatal to other races, but to which the Chinese enjoyed a natural immunity? … Given our present ability to manipulate genomes, if such a bio-weapon can be imagined, it can probably – given enough time and resources – be realized.”

An article from Technocracy said: “China’s aggressive collection of American DNA should be doubly alarming because it can only spell one ultimate outcome: biowarfare. That is, genetically engineering viruses or other diseases that will be selectively harmful to U.S. populations.”

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