If you’re looking for natural, home-based remedies for sleeplessness, you should learn how to use nutritional therapy to combat insomnia. Specific food combinations and simple preparations, taken at the right time, can have a surprisingly powerful effect on your ability to relax and fall asleep. This guide explores a few simple but effective therapeutic recipes you can try one hour before bedtime.
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🥛 The Classic Warm Milk Remedy (and How to Boost It)
A cup of warm milk before bed is a timeless remedy, and for good reason. Milk contains tryptophan, an amino acid that aids in the production of sleep-regulating hormones. You can enhance its effects by adding a pinch of nutmeg (about 1/8th of a teaspoon). Nutmeg has natural soothing and relaxing properties that can contribute to better sleep. For an even more potent mixture, you can try warm milk with a teaspoon of a crushed seed mix, including nutmeg, cardamom, and almond.
🍅 A Special Tomato Juice Recipe for Deeper Sleep
A unique but effective option is a special sleep-inducing tomato juice. The recipe calls for one cup of tomato juice mixed with two teaspoons of brown sugar and two pinches of nutmeg. The key to this therapy is timing. It’s recommended that you drink it between 4 and 5 p.m., and then have your dinner between 6 and 7 p.m. Following this schedule can help you achieve a sound, deep sleep later that night.
🍎 How to Use Apple Cider Vinegar and Honey Before Bed
Another simple therapeutic drink involves apple cider vinegar and honey, both of which have properties that can promote relaxation. To prepare it, simply mix two teaspoons of apple cider vinegar and one teaspoon of honey into a glass of warm water. This mixture should be consumed about 30 to 60 minutes before you plan to go to sleep. It’s a gentle and natural way to help your body wind down for the night.
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Rivero, Isabel M. Insomnia: Foods, Supplements & Herbs. Translated by Sara I. Afonso & Laura Mendoza, 2025.
More Topics
- What Are the Most Beneficial Foods and Beverages for Sleep?
- How Healthy Cooking Techniques Can Improve Your Sleep
- Which Foods and Beverages Should You Avoid for Better Sleep?
- What Are the Best Healing Foods for Insomnia?
- How to Practice Good Sleep Hygiene for Better Rest
- Answering Your Top Questions About Insomnia
- What is Acute Insomnia and How Can You Solve It?
