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January 31, 2018

10 Holistic Tips to Cure Insomnia Naturally

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Sleep is the time each night when the body repairs, heals and restores. If you’re not getting enough, and struggling with insomnia, it can put you at risk for all sorts of various health issues including: heart disease, high blood pressure, diabetes, thyroid issues, depression, adrenal fatigue, etc.

10 Holistic Tips to Cure Insomnia Naturally

We’ve all heard the usual tips like, limit caffeine and alcohol, exercise regularly, etc., so today we’re going to avoid the common tips and look at some of the root causes as to why you aren’t sleeping well.

Here are my 10 Holistic Tips to Cure Insomnia Naturally:

1. If you tend to get a second wind at the end of the day, or when you lie down you can’t sleep, eat a small snack such as a piece of raw cheese or spoonful of almond butter right before bed. A second wind, or not being able to go to sleep, is usually due to high cortisol levels, so if you eat something, this can help drive those cortisol levels back down.

2. If you wake up in the middle of the night and you can’t fall back asleep, again, eat a small snack such as a piece of raw cheese or spoonful of almond butter. Why are you waking up? This tends to happen when blood sugar levels get too low when you’re sleeping which triggers the adrenals to send out cortisol into the bloodstream. When you eat a small snack, this will help drive the cortisol levels back down so you can sleep. Click here to read more about adrenal health.

3. Before you go to bed, rub 1 drop of cedarwood and 1 drop of lavender on the bottoms of your feet and then diffuse the same oils in your bedroom. I’ve shared this blend with thousands of people and I can’t tell you how many people come back telling me how well they slept using these two essential oils!

4. Turn off your Wi-Fi and put your phone in another room, or at least put it in airplane mode to reduce electromagnetic fields (EMFs). Man-made electromagnetic radiation can cause sleep issues so it’s a good idea to take simple steps to reduce your exposure. You can put a timer on your Wi-Fi, so that it turns off when you’re sleeping. If you absolutely have to sleep with your phone in your room, make sure it’s on airplane mode.We’ve all heard the usual tips like, limit caffeine and alcohol, exercise regularly, etc., so today we’re going to avoid the common tips and look at 10 holistic tips for a good night's sleep.

5. Do you wake up in the middle of the night because you need to go to the restroom? This is a sign of blood sugar imbalance, so take steps to reduce your sugar intake. Make these buttermints to curb cravings and your sleep should become much more restful and void of any midnight bathroom trips.

6. Do you wake up sweating or nervous? Sweating is usually linked to liver congestion and waking up anxious in the middle of the night is usually rooted in adrenal fatigue.  Click here to read about how to gently detox the liver or click here to read about steps you can start taking today to calm your adrenals.

7. Make sure you’re getting enough magnesium. Magnesium is calming for the central nervous system and helps us rest, but many of us are deficient. This deficiency is most often caused by too much stress or being in a fight-or-flight mode too often. When we are stressed, the first mineral the body burns through is magnesium, so this explains why so many of us need more of this important mineral! A super easy way to increase magnesium stores in the body is to take an Epsom salt bath for 20 minutes. Or, if you need supplements, I prefer Dr. Ron’s Mag Max.

8. Vitamin A plays an analogous role in setting our circadian rhythm. “When blue light from sunshine enters our eyes, Vitamin A translates it into a signal that tells our brain it is daytime. When this signal wanes, our brain knows that it is nighttime. This means that Vitamin A plays an essential role in helping us fall asleep on time, get high quality sleep, sleep long enough, wake up feeling rested, and stay alert and energetic throughout the day.” So, make sure you’re getting plenty of Vitamin A from animal foods such as eggs, grass-fed meats, organ meats, cultured dairy, etc.

9. Use essential oils such as lavender, frankincense, wild orange, etc. throughout the day to reduce your stress. Stress plays a big role in blood sugar balance and, as I mentioned in #2 and #6, blood sugar balance plays a role in how well we sleep each night. If you haven’t given essential oils a try, you really must. I was skeptical for so many years and then when I learned how to properly use them, they were a game changer! I’ve got a free online class on this topic that you can register for here.

10. Lastly, evaluate your bedroom conditions. Are you sleeping on a supportive mattress? If not, consider finding a new non-toxic and supportive mattress. Is the room dark? If not, consider blackout shades for your windows, or unplugging electronics in the room. Is the room too hot or too cold? A small fan or hot water bottle can make all the difference!

Have you found any tried-and-true tips for insomnia? Please share in the comments below!

Posts may contain affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase.

Filed Under: Thyroid Disease, Thyroid Disease, Uncategorized | 21 Comments

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21 Comments

  1. Erica Lea | Buttered Side Up

    January 31, 2018 at 1:39 pm

    Thank you so much for these tips! I hadn't heard of cedarwood as an essential oil for sleep. :)
    to Erica Lea | Buttered Side Up" aria-label='Reply to this comment to Erica Lea | Buttered Side Up'>Reply to this comment
    • Alice

      April 28, 2021 at 2:21 pm

      I did quite enjoyed your advice included in today’s email! ☺️
      to Alice" aria-label='Reply to this comment to Alice'>Reply to this comment
      • Deliciously Organic

        April 29, 2021 at 11:04 am

        I'm so glad to hear! :)
        to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  2. Michele

    January 31, 2018 at 2:57 pm

    Hi Carrie- Thank you for this post! Nothing is better than a good nights sleep. Or...wait...your chocolate chip cookies are pretty darn close. So many good tips that we forget. I had not heard about putting your phone in airplane mode! I am wondering what your thoughts are on soaking in Magnesium Chloride vs. Magnesium Sulfate (Epsom Salt). I have heard that Magnesium Chloride penetrates the skin better. It is just more expensive. :-( My 9 yr old daughter is a gymnast and frequently gets sore muscles. I looooooooove your website & cookbooks. Thank you for all your hard work to give us such great information & delicious family recipes!
    to Michele" aria-label='Reply to this comment to Michele'>Reply to this comment
  3. Fran

    February 1, 2018 at 4:58 pm

    Are you putting the two essential oils directly on the feet without a carrier oil (Cedarwood and Lavendar)? How many drops would you put in a diffuser?
    to Fran" aria-label='Reply to this comment to Fran'>Reply to this comment
  4. Cheryl Phaneuf

    September 15, 2018 at 8:02 am

    Thank you for sharing the tips about blood sugar imbalance. I did not realize that a blood sugar imbalance causes waking in the middle of the night and also causes trips to the bathroom in the middle of the night. I am also going to try using cedarwood and lavender essential oils on the bottoms of my feet. Thanks for sharing.
    to Cheryl Phaneuf" aria-label='Reply to this comment to Cheryl Phaneuf'>Reply to this comment
    • Deliciously Organic

      September 17, 2018 at 10:29 am

      You're welcome! I'm glad you found the info helpful! :)
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
      • Pam

        April 28, 2021 at 4:59 pm

        Thank you. Loved all the information & tips. Shared with all my friends!😊
        to Pam" aria-label='Reply to this comment to Pam'>Reply to this comment
        • Deliciously Organic

          April 29, 2021 at 11:03 am

          So glad you found it helpful!
          to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  5. Bonnie

    June 11, 2019 at 6:43 pm

    I'm a HUGE follower of Donna Eden, Energy Medicine. Total life changer for me. Also, try rubbing a stainless steel spoon on the souls of your feet. Use slow, figure 8' s movements, then reverse the 8' s. 4 or 5 on each or, more until feet feel less tense.💚👌
    to Bonnie" aria-label='Reply to this comment to Bonnie'>Reply to this comment
  6. Eva Cherry

    February 22, 2020 at 2:20 pm

    I do this every night to fall asleep.My yoga teacher in India taught me this breathing technique to calm the overactive mind we tend to have when trying to fall asleep. Take a slow deep breath in,saying “So” in your mind,as you inhale, and “Hum”,as you slowly exhale. So Hum in Hindi means “I am,that is”.If you concentrate on those words you clear your mind and won’t think other thoughts like making lists in your head of what you need to do tomorrow or forgot to do today. This is a lot of why people can’t sleep. This technique works for me every time.
    to Eva Cherry" aria-label='Reply to this comment to Eva Cherry'>Reply to this comment
    • Deliciously Organic

      February 25, 2020 at 10:41 am

      I'm so glad you've found the technique helpful!
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  7. Claire G

    March 26, 2020 at 7:17 pm

    Great tips! There’s a few things we cannot do. All our clocks and our alarm system and outdoor surveillance runs off WiFi. Turning it off means resetting dozens of devices. We cannot turn off our phones. We don’t have a landline and we have elderly parents. Not sure if airplane mode would work. It should though. If calls cannot get through though it’s a problem. Plus we are both first responders and need to be reachable. We both wear mouth taping ... it’s becoming very prevalent to prevent mouth breathing and I wear Invisalign aligners so no food at night. It’s bad enough getting up to pee LOL. I can’t imagine having to take out aligners and then brush my teeth...before going back to bed. I bought an app called Headspace. It has several get back to sleep routines that don’t require removing our Somnifix strips and my orthodontic aligners. I’m curious about the blood sugar though. I assume since we eat no grains of any sort, no sugars, no fruit but only meat, eggs and green veggies we’d have very rock solid glucose levels. Since I do this professionally I pretty adept at checking my own sugars. I’ve never been lower than 80 when I awaken. Doing intermittent fasting so was curious about the effect of gluconeogenesis during sleep. Sure wish Ōura could track sugar. No pricking. I’m most definitely going to get the essential oils. I enjoy a cup of Doc Parsley’s Sleep Remedy which is lavender flavored (DH likes the apple). I used to despise the scent of lavender until I discovered that stuff scented with it was a fake ester and not real. Now I grow it in my yard. It’s planted under the bedroom along with star jasmine and if I feel really daring I may open the window on a hot summer night. May get murdered in my sleep though. Part of our stress here is from a dense population area with a lot of economic diversity. A nice way of saying high crime LOL. Thanks for the great site. I just bought the Pelican shower filter. It’s made by the same company that makes our R.O. systems in the house and in our motorhome. I’m so tired of that chloramine smell. I haven’t had a nice soak in years since the water supply was changed over. They did not bother to tell us and our fish all died. Used to be you could fill the tub with super hot water and by the time it cooled the smell at least had dissipated. We’ve removed our pool and given away our hot tub. Sigh.
    to Claire G" aria-label='Reply to this comment to Claire G'>Reply to this comment
  8. Sharon Smith

    May 20, 2020 at 3:59 pm

    A while back, I stumbled on eating a spoonful of natural peanut butter before going to bed and found it helped me sleep. I thought I was probably crazy, so thanks for validating this trick!
    to Sharon Smith" aria-label='Reply to this comment to Sharon Smith'>Reply to this comment
    • Deliciously Organic

      May 22, 2020 at 1:36 pm

      I'm so glad it helped!
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  9. Lis

    May 20, 2020 at 6:58 pm

    Are the essential oils you mentioned ok for children? My 10 year old has been having problems sleeping.
    to Lis" aria-label='Reply to this comment to Lis'>Reply to this comment
    • Deliciously Organic

      May 22, 2020 at 1:36 pm

      Yes, but you'd need to dilute them if applying them on the skin.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  10. Ranjana

    June 26, 2021 at 3:32 pm

    I find that having a cup of milk boiled with a large pinch of turmeric, a tiny pinch of black pepper and half a teaspoon of ghee helps to sleep well apart from increasing body immunity. In India we drink it practically daily to ward off flu etc. too.
    to Ranjana" aria-label='Reply to this comment to Ranjana'>Reply to this comment
    • Deliciously Organic

      June 30, 2021 at 9:53 am

      I love this idea!
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment

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Hi, I’m Carrie Vitt, FNTP
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Through unprocessed, organic food and detox I’ve reversed Hashimoto’s disease, chronic migraines, IBS and eczema.

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