A Simple Recipe for a Great Sleep (2 Natural Ingredients)
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What would you say if I told you there was a healthy and natural way to battle with annoying insomnia and get restful sleep each night? You don’t always need sleeping pills or big, sweeping dietary changes to improve your sleep.
Using just two common ingredients that you are likely to have in your pantry right now can improve your sleep so that you will never wake up feeling groggy again!
The Importance of Sleep
Anyone who has ever been deprived of a night of good rest knows that the effects can be felt well into the next day, and I’ve already talked about the 23 dangers of sleep deprivation.
Sleep deprivation can be devastating for our health. Lack of sleep impairs next-day cognitive functioning, making you groggy and making tasks like driving downright dangerous. It can even increase the risk of developing cancer and weaken you immune system.
Honey for Better Sleep
Many people have heard about the tryptophan-releasing power of foods like turkey, inducing a relaxed state that is jokingly referred to as a “food coma”.
In a 2009 study performed by Swiss researchers, tryptophan ingestion was found to improve sleep quality and overall mood in adults with sleep problems.
The natural sugar found in honey raises our insulin slightly and allows tryptophan, the compound famous for making us sleepy after eating turkey at Thanksgiving, to enter our brains more easily. So rather than eating a turkey supper each night, try a spoonful (or two) of honey instead!
Seth Roberts has shown through rigorous self-experimentation how honey might very well improve sleep, perhaps by keeping liver glycogen full.
Salt for Better Sleep
Although we often hear that salt can be seriously problematic when it comes to heart health, the truth is that we all need some sodium in our diets to survive. Salt is not the enemy (it has a lot of health benefits), and when it comes to getting a good night of sleep, it can actually be a friend!
A study, conducted by the Dept. of Experimental Medicine Charité-Universitätsmedizin, Berlin found that sodium depletion had the power to cause “…at first a stimulation and then exhaustion of the sympathetic system” (Blank, et al, 2012). This means that lack of salt can cause the body’s sympathetic nervous system, or “fight-or-flight” system, to go into overdrive.
By adding salt to a deprived body, you can ensure that your parasympathetic nervous system is engaged instead, allowing for a good night’s sleep and less grogginess when you wake up in the morning.
The Simple Solution for Restful Sleep
Instead of reaching for the tablets or suffering silently when insomnia strikes, try this simple mixture each night before bed:
Mix together raw, organic honey (2 teaspoons) with sea salt (1/4 teaspoon) and eat up. That’s all there is to it!
It may sound too good to be true, but the proof is in the empirical pudding—the research I mentioned above has shown that these two ingredients can improve sleep and make for a well-rested tomorrow. By combining the two together, you can beat back insomnia with a one-two punch powered by Mother Nature. But don’t just stop here – read on to find other natural ways to get a better sleep (including how to train your brain to fall asleep in less than 1 minute).
Other Ways to Get Better Sleep
How to train your brain to fall asleep in less than 1 minute
A simple exercise can help you sleep soundly and manage stressful situations in a better way.
Promoted by Harvard educated Dr. Andrew Weil, the breathing technique, known as 4-7-8, changes your body’s physiology and alters your state of mind. This yogic method might be the easiest and cheapest way to achieve some deep relaxation amidst your busy life schedule which will enable you to go to sleep fast.
You can read about this technique in my article on how to fall asleep fast (in less than 1 minute).
Other Foods for Better Sleep
I mentioned in the past that there are certain foods for better sleep:
1. Foods containing zinc and magnesium
These minerals are important for healthy sleep. You can use magnesium or zinc supplement for sleep support, or you can get it through nutrition.
Good sources of magnesium are: dark leafy greens, nuts and seeds (especially pumpkin seeds), fish, legumes, whole grains, avocado, bananas, plain yogurt, dried fruits and dark chocolate.
Good sources of zinc are: seafood, beef and lamb, beans, nuts and seeds, wheat germ and dairy products. Combine these foods and eat them for dinner to get into sleepy mood.
2. Foods containing melatonin
Melatonin is a hormone made by a small gland in the brain. Melatonin helps control your sleep and wake cycles. Cherries are one of the most concentrated sources of melatonin, and very small amounts of it are found in foods such as banana, rice, tomatoes, almonds, seeds and oats. You can also buy it as a supplement.
Essential oils for better sleep
Essential oils have become popular as sleep remedies in the natural health community and they can help you to treat insomnia and get better sleep. You can get more information in my article about the best essential oils for better sleep.
Herbs for better sleep
There are certain herbs that can help you get better sleep and you can find more information in my article about the best herbs for better sleep.
You can also check this natural substance that helps to improve sleep disorders:
Improve Sleep Disorders With This Natural Substance
Resources:
Could the honey and salt be dissolved in, say warm milk?
Yes, but not HOT milk as heat destroys the nutrients in honey, but slightly warm milk is fine. Milk itself helps to sleep better as it contains tryptophan (see more in my article about the best foods for better sleep).
What i do to have a better sleep? I drink a glass of water before bed time and sometimes i have massage, an hour of massage is equivalent to 8 hrs sleep:) I put essential oil,2-3 drops of it to my humidifier so i can smell it while sleeping and its therapeutic, i use the aroma diffuser type(ionmax serene Ion138) it produces mist just enough, the smell of lavander or peppermint is so relaxing and the mist relaxes my mind.
I really enjoyed all these tips for better sleep
Can table salt be used instead of sea salt?
Table salt is fine too.
I tried this….did not work at all for me 🙁
I like a spoon full of honey with a drop of lavender essential oil (must be quality oil that is specified for internal use)
Sorry, but it didn’t work for me.. 3hrs later and I’m wide awake! Maybe less salt? Or maybe because I’m a man? lol
Any advice for diabetics who are not allowed honey? I had a lot of charries and only managed three hours last night. Truth be told I had too many.
Hi Nena, if this method is not applicable in your case, you can refer to my other articles about improving your sleep:
1. The Best Foods For Better Sleep
2. Here’s How to Go to Sleep Fast (in Under 1 Minute)
3. The Best 12 Herbs for Insomnia
4. The Best Essential Oils For Insomnia & Better Sleep
5. Tricks to Fall Asleep When Your Mind Is Busy
6. How To Improve Sleep Disorders With This Natural Substance
Who says diabetics cannot have honey?
Well can they?
Here is an interesting article to read about honey and type 2 diabetes – Click HERE. This article includes research and concludes that “People with type 2 diabetes who want to include honey in their daily diet should introduce it slowly, consuming a little at a time to see how their blood sugars react…..For people with diabetes, using honey in very small amounts should not cause blood glucose to spike dramatically. So, people with diabetes may consume honey instead of sugar in moderation, as part of a healthful diet”. Another interesting article which looks at various studies (see HERE) says that “Nutrition advice is very rarely black and white… honey is no exception. If you are overweight with poorly managed diabetes, there are foods you should eat, but honey is not one of them….If you have well-managed diabetes, are not overweight and are otherwise healthy, then honey as a replacement for sugar is likely beneficial. The article continues and says that “I would certainly not go as far as to say additional honey is good for diabetes though; the evidence is not that solid. After all, honey is sugar, which does contribute to high blood sugars. If you’re healthy, active and don’t need to lose weight, then honey seems safe to enjoy”.
Thank you.
Thanks for nice receipe of 2 T/S honey and 1/4 T/S lof Sea salt for sleep. I’m 69, male going through sevre stress,anxiety and depression. Now became treatment resistant and major problem is sleep. I’m taking 1mg Clonazipam and 10mg Melatonin at night to sleep besides 300mg Gabapentine twice a day for my neck and back pain due spin arthritis. I also take Omperazol 40mg, Xarelto20mg, Carvedilol 6.25mg and Atrovastatin 10mg daily with Alive multi vitamin. Can I use your suggested receipe with my bed time medicines or without them. Kindly advice. I wants to get rid of too much medicines due their side effects and toxins. My eyes and digestion badly affected. Kindly advice and help, if you can.im almost exhausted now.
Hi Momo, unfortunately I cannot give specific advice as I’m not a doctor. I don’t know about the interactions of your medications with other substances, and any advice from my side would be irresponsible.