Natural Cures for Insomnia | Dr. Josh Axe

Hey guys, Dr. Axe here from One
of the most common things I’ll hear from my patients, is they’ll say, “Dr. Axe, I can’t
sleep.” And if you’re one of those people that have trouble falling asleep, or struggle
with insomnia, or you wake up during the night, that’s very common. In this video I’m going
to go through the exact steps you need to follow to get better quality of sleep and
to help you fall asleep fast. Step number one in overcoming sleep deprivation
is to change your diet, surprisingly. And, for a lot of people, their diets are keeping
them from falling asleep. Before you go to bed, you need to really drop your carbohydrate
consumption. If you’re consuming too many sugars and carbs, your body is burning those,
it’s getting warm. And so, lowering that sugar, and grain intake, and carbohydrate intake
before bed is important. And get some good quality fats before you go to bed. Something
like an avocado is a great food to actually help you fall asleep at night, either avocado
or some organic yogurt. So again, avocado and organic yogurt, are the best foods to
help you naturally fall asleep. The reason they work is those foods are high in magnesium
and potassium. Magnesium and potassium are two crucial nutrients you need to help relax
the body and to help you fall asleep at night. So remember avocado and yogurt, the top two
foods you can consume just a little bit here or there in the evening that will help you
fall asleep at night. The second step you need to do to overcome
insomnia is to reduce stress. And for most people, along with diet, this is the big thing
that’s keeping you up at night, is your mind starts racing, you keep thinking and you can’t
shut your brain off. And there are several reasons for that. One, is you watched TV up
until the point that you went to bed. That visual stimulus you’re watching constantly,
especially the blue light, and that doesn’t just include the TV screen, it also includes
your computer, your iPad, or your phone. And that light is blue light, which actually tells
your pineal gland in your brain that it actually needs to keep running, so it messes with your
circadian rhythms and cortisol levels. It keeps you from falling asleep at night when
you were looking at that bright blue light in the computer screens and TV screens. So,
about 30 minutes at least, ideally, an hour, but at least 30 minutes before bed, you need
to shut off all electronics, and you need to start reading something that helps you
relax. Or start journaling. So you can get out a
journal and start writing things down. You can look at your schedule for the next day
and write that down. But I really recommend reading a novel that you enjoy, reading a
devotional, your Bible, or just something that helps you relax and wind down at least
30 minutes before bed. And that’s going to help, and in general reducing stress. And if you have something that’s really stressing
you out, that’s keeping you from sleeping at night, I recommend you start writing down
those things that stress you out. Work on addressing those the best you can, and then
start scheduling things into the week that you love to do. It is so important. If you’ve
had a great day, and you’ve been happy all day, it actually creates certain hormones
in your body known as endorphins that actually help you fall asleep at night. So actually,
having a good mood throughout the day can help improve your sleep at night. So step
number two, shut down the computers and read a book before bed. As well as just add some
joy into your life. Reduce stress; it’s very important for falling asleep at night. Step number three, is take quality supplements,
especially a magnesium supplement. And taking a magnesium supplement, about 400 to 500mg
a night before bed, can help you naturally reduce stress, and really improve sleep. And
so I recommend a high quality magnesium chelate or magnesium citrate before bed. So taking
a magnesium supplement can help you fall asleep. Also supplements like melatonin can help,
or valerian root. But I don’t recommend doing those on a long term basis. Now, if you have
jetlag, or you’re not able to sleep just for a day or two, taking melatonin on occasion,
about 3gms is fine. But you just want to do a small amount of melatonin on occasion, not
on a regular basis. But again, consuming magnesium can actually help you fall asleep at night. The next thing, and I think this is a great
thing for helping you improve your sleep, is using essential oils, especially lavender
essential oil and chamomile essential oil. So again, lavender oil, you can diffuse that
by your bed at night, or just take a few drops of lavender oil and rub it on your neck. Also,
you can actually take a warm bath with lavender oil and Epsom salts. Epsom salts work because
they have magnesium. Additionally, lavender oil actually has certain aromatic compounds
that help relax your body. So doing a detox bath, if you’re going to go to bed at 10 or
10:30, get in the bath at around 9:00 and soak in there for 30 minutes with your Epsom
salts and lavender oil. Just take about 20 drops of lavender oil, rub it all on your
body, get in a warm/hot bath, and relax there 20 to 30 minutes. Get out, and then, go and
read a book for 30 minutes while you wind down, something relaxing and then fall asleep
there at night. But again, lavender oil and Roman chamomile oil are great essential oils
to help you overcome insomnia, and to help you fall asleep at night when you can’t sleep. And last, but not least, just in general,
changing your lifestyle. I recommend a few things to do around your home to help improve
your sleep. Get the temperature in your house cold, definitely below 70 degrees, often times,
upper 60s to mid 60s for some people is necessary. So again, get your house nice and cold. That
improves sleep. The other thing you want to do is make sure your bed is comfortable. If
there is a big dip in your bed, it’s time to get a new bed. Also, making sure it’s dark
in your room, getting some dark curtains can help you fall asleep at night as well. So
if you follow those tips, and if you’re saying to yourself, “I can’t sleep.” I guarantee
that these tips will help you fall asleep faster and help you overcome issues like insomnia.
If you want to learn more tips on how to naturally fall asleep at night I have an entire article
on, I believe over 20 ways and steps to help you naturally fall asleep. If you want to
check that out, you can go to, that’s D-R-A-X-E dot com and learn those top steps
to naturally fall asleep. So guys, this has been Dr. Axe, addressing
your question of people saying to me “Dr. Axe, I can’t sleep.” Those are your natural
steps to fall asleep at night fast.

100 thoughts on “Natural Cures for Insomnia | Dr. Josh Axe

  1. Not certain about the points made but ,if anyone else wants to learn about treatment of sleep disorders try Fezervin Beat Insomnia Coach (do a google search ) ? Ive heard some unbelievable things about it and my buddy got cool results with it.

  2. I'm not sure but ,if anyone else wants to discover home sleep study try Jaffacter Home Insomnia Coach ( search on google ) ? Ive heard some amazing things about it and my m8 got excellent results with it.

  3. Not certain about the points made but ,if anyone else is searching for remedies for good sleep try Jaffacter Home Insomnia Coach (should be on google have a look ) ? Ive heard some super things about it and my work buddy got great results with it.

  4. im a 14 year-old student. i get an average of 3 to 4 hours of sleep per night but i get so sleepy during class and im not tired after class?? right now it's 2:30am and i cant sleep. if im lucky, i sleep at 1:30.

  5. Natural Insomnia Program – Blue Heron Health News
    This One Of A Kind Insomnia Program Sells Like Crazy

  6. Please can someone help me? I have a problem, I talk a lot during my sleep at night . My husband doesn’t sleep because of that😕

  7. DONT have yogurts before you go to bed, its just water really, you just get up in the night wanting to pee, so disrupting your sleep.

  8. We have a doctor in Jordan specialized in Jermany and worked for 20 years..he used alternative treatment to treat…he uses Chinese needles with electric current for insomnia that what the jerman developed it works and heals like majic …I took an Iraqi lady who couldn't sleep well some times until 5 o'clock in the morning…she was in a church in Almousel city..and the church was attacked by extremist.he did it twice she was healed and slept well and it is cheap….and I took my cousin he served at the U.N. in Afghanistan..they were attacked by bombs ..the offices..he came back couldn't sleep he treated him the same way without medicine..he is fine now…if you have this in the state I recommend you on the internet in her many and in the US

  9. this is one of my recipes for sleeping :Take a large handful of lemon herbena leaves; add 2 cups of boiling water (do not boil the herb), steep in a covered container for 15 minutes. Strain out the infusion, add honey and drink just before bedtime

  10. Try Sleepytime Extra tea. It has valerian root which is known as a natural relaxer. Since sleep issues a lot of time are caused by stress and anxiety, this tea seems to fix that part making it easier to fall asleep. It is sold at Walmart and Target.

  11. I have no trouble getting to sleep at night, but 4 or 5 hours later I wake up to go to the bathroom, and then I can't get back to sleep.

  12. Respected sir I am suffering from back and left side of head pain and neck pain, stomach upset somany years please suggest me please reply me

  13. I found if you have to use an electronic device like a computer or whatever before bed, I use blue light blocking glasses at least 2 hours before bedtime until time to sleep and that helps tremendously. You can find those on Amazon.

  14. hey ,if anyone else is searching for home sleep study try Fezervin Beat Insomnia Coach (should be on google have a look ) ? Ive heard some extraordinary things about it and my friend got amazing success with it.

  15. Here's another series of non-drug approaches for insomnia:

  16. My brain works very differently from most people’s and one of the side effects of this is not being able to sleep for a whole week! I’ve passed out during school or even at home multiple times because my body just can’t take it!

  17. There are several ideas for ways to treat insomnia
    Try to lessen the noise when you are going to sleep
    Drink a honey drink or eat honey
    Stick to the same sleeping times daily
    (I learned these and why they work from Hartlyn Sleep System website )

  18. Doctors and people always say to reduce stress. But as i try to sleep just i start to think i cant sleep and the result is that cant sleep whole night

  19. I really like the essential oils tip…people don't talk about uses for that. I feel people use it for air diffusers and such. lol

  20. Thank you so much for this Video! I will definitely take all of the things you mentioned into consideration and act upon them! I crave sweets alot Because of this I wonder am I deficient in Magnesium.

  21. Right after 3 months of 3-4 hours of sleep per night, and some nights with no sleep at all, and after trying many different medications, I finally stumbled upon this sleep plan ( ). The first night after utilizing it I slept for Seven hours straight. It`s been more than a year now and I am still sleeping longer and better than I have in years

  22. Just a qs: will insomnia ever go away on its own? I had insomnia about two years ago but it went away and came back this year..

  23. Im thinking to get the melatonin but im kinda afraid about their effects. Buttttt my insomnia is getting worse. 😢😢 After watching this, Im kinda confuse. Should i get melatonin or should i get magnesium instead? Please help me people…

  24. I have endured occasional bouts of insomnia my entire life, but for some reason about Five years ago, it became really serious. I could only sleep for Three hours in most nights and I cannot even sleep throughout the night oftentimes. I followed this course of action ( ). I experienced the good result on the day I started utilizing it. Within a week making use of it, I had been able to achieve four to seven hours rest. It kept getting better.

  25. For Mac OS X laptop users, look into the "Night Shift" tab in the "Display" control panel in "System Preferences". You can configure your computer to reduce the blue-light channel of your display at a specific time, simulating the approach of sundown.

  26. What do you do when your stress levels are so high that not even supplements help? I was taking melatonin, glycine, B6, niacin, along with valerian extract, lemonbalm extract, hops extract and passionflower extract.

  27. Has anyone suffered from acute insomnia? I feel like I'm going through this right now. I've dealt with many stressful events at work, and the last one stressed me out so much, I started having insomnia. Due to the lack of sleep, my concentration and memory has been greatly compromised. I feel like a zombie. The doctor was very quick to prescribe trazodone. Because I feel helpless at this time, and just want to be functional again, I started taking the medication.

  28. I`ve been an insomnia patient for several years. After applying this sleep plan “Fαnvοkα Fawam” (Google it) for one week, I was able to accomplish 8 hours of sleep each night. I`m sleeping perfectly that I haven’t even done the plan. The program has entirely eradicated my sleeping disorder. Thanks to this treatment plan. .

  29. I put an avocado in my ear,while bathing in warm natural yoghurt,still can't sleep…I think the treacle people are after me…

  30. Also, turn off your wireless router and put your mobile phone to airplane mode or just disable the cellular data, wifi and bluetooth, and put your phone further away from your head.

  31. I felt hopeless for two years. I assumed that my sleeplessness will be never be remedied. I obtained this sleeping treatment “Fαnvοkα Fawam” (Google it) from the psychological behavioral specialist. It assisted me find out more on sleep. I`m right now sleeping comfortably again every evening. Relaxing on your mattress is a beautiful experience overnight. .

  32. hi everyone ,if anyone else wants to learn about herbal remedies for sleep try Jaffacter Home Insomnia Coach (Have a quick look on google cant remember the place now ) ? Ive heard some unbelievable things about it and my brother in law got cool results with it.

  33. I didn`t take my sleep problems seriously before since it only takes place once in a while. Not until 5 years after in which it has become the worst dilemma. I can only sleep for Three hours in almost all nights and I simply cannot even sleep through the night on most occasions. I followed this unique program “Fαnvοkα Fawam” (Google it). I encountered the positive effect on the time I began utilizing it. Within a week I had been sleeping 4-7 hours every evening. My sleep gets much better day after day.. .

  34. Biggest challenge is reducing stress ! When things are not going well in life, stress comes naturally … there is no cure

  35. Finally I real human doctor who doesn't prescribe you damn pills for everything. We need more doctors like him!

  36. Counting money from $1 to $100,00. By the time you have finished counting, you will be totally exhausted and satisfied. You doze off automatically plus a sweet dream.

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