25 Sleep Crutches to Help with Insomnia


Sleep is by far the number one most important thing that we need to stay healthy. While we sleep, our bodies heal and allow us to detox and heal.  Without sleep we become sluggish, angry, brain-fogged, and just plain hard to deal with! You can read my whole post on dealing with insomnia here which goes into more long-term solutions for busting insomnia. For now I just want to list as many sleep “crutches” as I can. It is helpful to rotate through these things for the times you really can’t get good sleep but most of them are only short term solutions.

  1. Yoga- everyone knows about yoga, but not everyone likes doing it.  Yoga has been one of the most popular ways to help de-stress for a long time.  Even finding a few yoga positions that help you can help immensely. I like legs-on-the-wall, child’s pose, cat-and-cow, and corpse pose
  2. EFT (aka Tapping)- Emotional Freedom technique is not new, but it has been garnering a lot of attention over the last few years in the natural health field. This method used meridian tapping to harness your body’s energy to heal itself
  3. Buteyko breathing- A friend introduced me to this method this year, and I will forever be grateful.  It truly is a great way to calm yourself down before bed, or if you wake up in the middle of the night. It actually helps the healing of a lot of different ailments as well!
  4. Read a physical book (not an ebook!) before bed.
  5. Limit screen time, or get blue-light apps or glasses
  6. Try a meditation app or a sound machine
  7. Raw honey- honey is packed with minerals and can help supply our livers with a healthy sugar so it can have the energy to induce sleep
  8. A good snack: full-fat organic yogurt, an apple with nut butter, some almonds, etc
  9. Tart Cherry Juice- this is actually a great source of natural melatonin, but also is a sugar source.  I have personally had great success with tart cherry juice to help with insomnia.
  10. “Sleepy Dust”- you can read about this on Butter Believer’s page
  11. Castor oil packs
  12. Coffee enemas- especially if you feel like you aren’t eliminating like you should be. Being full of toxins will prevent you from getting a good night’s rest!
  13. Dandelion tea/decoction– A favorite with my Mavens and myself!
  14. Magnesium
  15. POTASSIUM- If you have a potassium less than 4 on the HTMA then you are most likely in burnout and will find it hard to sleep.
  16. Get a massage
  17. Take a relaxing bath; try epsom salts or magnesium oil/flakes with baking soda
  18. Check your mattress and bedding- if you are able to replace it, don’t hesitate. Look for a company that doesn’t spray their mattresses with bromide or other toxic chemicals.
  19. Make sure your room is clean! Dust regularly and air out the house.
  20. Smudge! Smudging is an ancient Native American practice that helps to cleanse the air of bad energy.  There was also a study done that showed smudging helps to reduce bacteria by 94%! (source)
  21. Go to bed before 10PM. Every hour of sleep you get before 12AM can count for almost 2-3 hours!
  22. Change your detergent- if your sheets smell like the harsh chemicals you use to wash them with, then it’s time to change the soap! Look for something with less toxic chemicals- get EWG.org for ideas.
  23. Lemon balm, chamomile, catnip, lavender teas
  24. Essential oils like lavender
  25. Try to move during the day. If you can’t get regular exercise, try rebounding, bouncing on a yoga ball, or even yoga

I’m sure I could add 25 more but these are the best ones I can come up with for now! I’m no stranger to insomnia and it seems to be the first thing that comes back to me when stress hits, so I also have to rotate through this list.

Happy healing! (And sleeping!) 😉

Our actions and decisions today will shape the way we will be living in the future.

One Reply to “25 Sleep Crutches to Help with Insomnia”

  1. Love these ideas. I use many of them, but not all the time. The epsom salt bath is my “go to”, but it does not always help me to sleep through the night! That is a big issue with me.

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