How many times have you found yourself laying in bed unable to fall asleep? Even if you’re tired, it’s as though your engine doesn’t want to shut off. You toss and turn your way through a night of minimal or poor sleep and wake up poorly rested. That leaves you searching the web for sleep solutions. While there is no one-size-fits all recommendation for better sleep, there are different strategies that can help you get the rest you need. 

People from around the world have developed unique sleep hacks that help them get a good night’s sleep. Some strategies in this article are backed by science, while others stem from anecdotal reports. If you want to have an easier time falling asleep and uninterrupted nights of sleep, read on to learn about sleep tips from South America, Finland, and beyond.

Jujube Fruit

In Traditional Chinese Medicine (TCM),the jujube fruit is frequently used to help calm the mind and emotions. TCM practitioners use this fruit to encourage more restful sleep, in addition to a relaxed mood. Studies show that jujube fruit contains saponins and flavonoids, two chemical compounds that suppress feelings of stress while simultaneously promoting relaxation. Flavonoids and saponins work to lengthen sleep time, and studies show that flavonoids, in particular, boost the time spent in slow wave sleep (SWS). This state of sleep is the most restorative part of sleep, and it’s associated with better memory and learning. 

Hot Foot Soak

Allowing your feet to soak in hot water before bedtime is a popular relaxation technique in TCM. Not only does it help you wind down and soothe tired feet, but it also helps promote more restful sleep. Get a simple plastic bin or use a bathtub. Fill with enough hot water to go up to your ankles. You can add Epsom salt, fruit peels, flower petals, or essential oils to the water if you want. The warmth from the water helps to reduce the amount of vital energy in the mind, according to TCM. It is thought that the warmth draws the qi, energy, away from your head, signaling the brain that it’s time to relax and prepare for sleep.

Sauna Steam

This is a traditional Nordic tradition from Finland, and it involves enjoying a sauna in the evening. Sauna therapy is a regular practice for many people, especially for muscle relaxation and detoxing. The elevation in body temperature actually makes you sleepy, which is beneficial for a good night’s sleep. According to a 2018 review, saunas offer support for people with congestive heart failure, depression or anxiety, rheumatoid arthritis, and COPD. A 2019 survey found that 83.5% of participants reported sleep benefits for one to two nights after sauna therapy. Just make sure to drink plenty of water post schwitz because a sauna is dehydrating. 

Chamomile Tea

Chamomile tea is widely used for its calming properties. The chamomile flower contains apigenin, a chemical compound that binds to receptors in the brain, whereby it triggers sleepiness and relaxation. According to health experts, that ability makes it an excellent choice for people who suffer from insomnia or other sleep disorders. A 2017 study found that chamomile extract had sedative properties in hospitalized older adults. The extract was able to increase sleep quality and quantity. 

The Hammock Habit

Have you ever enjoyed a sway in the hammock while on vacation? There’s something very soothing about it and the gentle swaying can lull you to sleep. For the natives of South and Central America, swaying in a hammock is a common bedtime routine. A 2011 study found that the rocking motion of hammocks may promote deeper sleep in adults. More modern studies on hammocks and sleep are related to infants, as the rocking motion helps them sleep more soundly. Research noted that a nap in a swaying bed shortens the time it takes to fall asleep. It also lengthens the second stage of sleep, the one before deep sleep. 

Shikibuton Tradition

A lot of life hacks have come out of Japan, with shikibuton being an important hack for better sleep. The shikibuton is a Japanese futon mattress that is used on the floor. Made from eco-friendly and natural materials like cotton and wool, it has demonstrated an ability to reduce back pain by supporting the spine. There are many shikibuton mattresses available, but make sure to opt for the ones that consist of natural materials.

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Foot fungus is an embarrassing topic of conversation. Failure to address superficial infections that affect the outer layers of the skin can worsen and lead to more serious conditions. A fungal infection of the foot is commonly athlete’s foot or foot ringworm. The skin can develop fungal infections, but so can the toenails, and that is known as onychomycosis. 

Depending on the severity of the infection, medications or antibiotics may or may not be necessary. More often than not, athlete’s foot can be remedied by way of regularly applying an anti-fungal steroid cream. Creams like this can be harmful to the rest of the body, though, as the skin absorbs the other chemicals and ingredients in them. What about harnessing the power of natural ingredients to remedy the issue? The following ingredients, which are in the foot soak recipe in this article, offer powerful anti-fungal properties.

Baking Soda

Not only is baking soda is an excellent ingredient to help neutralize foot odors, but it also helps to battle fungal infections. It dries excess moisture between toes, and fungus thrives in moist environments. Baking soda helps to exfoliate the skin’s surface, which destroys the fungal layer underneath. Additionally, the natural alkaline nature of baking soda helps to neutralize the acidic environment of a fungal infection. 

Tea Tree Oil

Some scientific studies confirmed that tea tree oil is capable of destroying nail fungus. A 2013 study found that tea tree oil inhibited the growth of Trichophyton rubrum, a fungus that causes nail infections. This same fungus often causes athlete’s foot. The antiseptic and anti-fungal properties in tea tree oil help to reduce the risk of recurring fungal infections. If you regularly experience athlete’s foot or nail infections, regular application may be necessary. 

Epsom Salt

People typically soak in Epsom salt baths to help reduce muscle aches and pains. The belief is that the body efficiently absorbs the magnesium, which may treat a variety of problems. According to several studies, Epsom salt does not kill the fungus that causes athlete’s foot, but it does help draw out excess moisture like baking soda. The crystals in Epsom salt also aid with the removal of dead skin cells, leaving the feet more supple and nourished post soak. 

Peppermint Essential Oil

A recent laboratory study found that several essential oils, including peppermint essential oil, were effective against 22 bacterial strains. Out of 12 fungi, peppermint essential oil completely inhibited 11 of them. This is because peppermint essential oil exhibits antibacterial, anti-inflammatory, antiviral, and antiseptic activity. Additionally, experts believe that the menthol in peppermint essential oil helps soothe inflamed skin.

DIY Anti-Fungal Foot Soak

Ingredients:

• 1 cup Epsom salt
• 1/2 cup baking soda
• 30 drops tea tree oil
• 10 drops peppermint essential oil
• 2 tbsp sweet almond oil
• Green tea leaves (as much as you like)

Instructions:

• Pour the Epsom salt and baking soda into a medium-sized bowl and mix well.
• In a small bowl, combine the essential oils with the carrier oil. Mix well for about 30 seconds to fully incorporate the essential oils into the almond oil.
• Pour the oil mixture over the Epsom salt mixture and stir to combine. 
• Add as many green tea leaves as you like to the bowl and gently fold them in. To do this, you can simply open up green tea bags and dump the contents in the bowl. 
• When everything is fully mixed, pour the entire mixture into a glass jar and screw on the lid to keep fresh. 
• When ready to use, pour about 1/2 cup in a foot soaker with lukewarm water and stir until dissolved. Let your feet soak in it for 20 minutes. Repeat once per week if you experience recurring fungal infections. 

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The face and hands often receive the most attention when it comes to skin care, but the feet are just as deserving. A good foot soak at the end of the day is not only necessary, but relaxing as well. It can help invigorate the skin on your feet, reduce muscle cramps or achy joints, and promote healthy detoxification, if you use the right ingredients. 

The foot detox bath in this article helps promote healthier feet. Whether your feet are calloused, odorous, achy, sore, or cracked, this detox bath can help out those puppies. Sit back in a chair and let the relaxation and detoxification begin. Your feet will feel renewed once they emerge from this foot bath, and we’ll explain why by detailing the featured ingredients below. 

Bentonite Clay

People have been using bentonite clay to promote the removal of impurities from the skin for thousands of years. Some of these impurities include environmental pollutants, oils, and bacteria that live on the skin. Some people ingest bentonite clay to remove toxins from the digestive system, while others prefer using it topically. Bentonite clay contains iron, calcium, and magnesium, and it works to adsorb oils and dirt from the skin. It does so by clinging to molecules or ions on the skin because it has an electrical charge when mixed with fluid. When you wash the clay off the body, it takes the toxins or impurities with it. 

Apple Cider Vinegar

Some people dislike apple cider vinegar because it has a potent aroma, but try to get past the scent to experience the health benefits. It can be a natural remedy to myriad health problems, and it has powerful pH-balancing and detoxifying properties. Can’t stand the taste of it? That’s okay, because you can soak your feet in it to help remove germs, promote oxygenation, and get rid of fungal infections. Several studies found that apple cider vinegar is effective at hydrating dry feet and killing fungi and microbes that commonly cause feet to have bad odor. 

Epsom Salt

Epsom salt is wonderful if you experience any tension or soreness. It contains magnesium sulfate, which has been used to treat pain and other ailments for hundreds of years. Soaking feet in an Epsom salt bath can ease soreness, but it may also help to remove toxins and heavy metals from the body. The theory is that the Epsom salt helps draw out these toxins through the feet, but evidence on this is not concrete. One of the other benefits is that Epsom salt has anti-fungal properties, which may help kill fungal infections on the feet, or make the skin less hospitable for fungal infections. 

DIY Bentonite Clay Foot Detox

Ingredients:

• 1/2 cup Epsom salt
• 6 quarts hot water
• 2 tablespoons bentonite clay
• 1 tablespoon apple cider vinegar

Instructions:

• Pour the hot water in a large basin or foot tub and dissolve the Epsom salt in it. 
• In a glass bowl (not metal), mix the bentonite clay and apple cider vinegar into a thick paste. Make sure to use a plastic, wooden, or ceramic mixing utensil. Any metal that comes in contact with the bentonite clay can ruin the electrical charge it has. 
• Rub this bentonite clay mixture all over your feet and let it dry completely. If you feel your feet pulsating, this is normal.
• Place your feet in the hot water and Epsom salt bath and let them soak in there for 15 minutes. The clay will dissolve so that you can easily rinse your feet after. Pat to dry.

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Who takes the time to properly pamper their feet? It’s safe to say that most people neglect their feet, despite the fact that they stand or walk around on them all day. We’re here to tell you to love your feet! They deserve the same attention you give your facial skin. 

Sometimes you just need to sit back in a comfortable chair and soak your feet in a soothing bath. Soaking your feet in a tub of warm water, Epsom salt, and other ingredients after a long day is the ultimate form of relaxation. Not only does a foot soak help to hydrate the skin (helping you avoid dryness), but it also helps decrease pain and inflammation. Depending on the concoction of the foot soak, it may even help to prevent bacteria from infecting blisters, cuts, or settling under toenails. 

Benefits Of Epsom Salt For Feet

Epsom salt is the combination of sulfate and magnesium, and it does wonders for your feet. As your feet absorb the magnesium, pain-reducing ions release into the body, relaxing muscles and nerves. This works to reduce pain, improve nerve and muscle function, and regulate electrolyte levels. The sulfate has been known to target harmful toxins in the body and aid with their elimination. You can find a few more benefits of Epsom salt below. 

Increased Circulation

When the body absorbs the minerals from the Epsom salt, they travel through the body and help improve circulation. They do this by pumping blood through veins and arteries, helping to relieve stress. The increased circulation in your feet may also help combat swelling, cramps, or pain. Often times, cramps and soreness can be the result of magnesium deficiency, and Epsom salt is a great source of magnesium.

Excellent Sanitizer

Callouses on feet are incredibly common, and that’s because they take a beating every day. When you soak your feet in an Epsom salt bath, the minerals help to remove dead skin and work to increase softness in the process. Epsom salt also gets under the nails and in the nooks and crannies of callouses or cracks, keeping your feet clean and nourished. 

Great For Skin

According to several studies, Epsom salt exhibits anti-fungal and antimicrobial properties, which help reduce the risk of skin infections. Athlete’s foot or toenail fungus are two common skin disorders, and they can be quite uncomfortable. Regular Epsom salt foot baths may help decrease the risk of infection, or help get rid of existing fungal infections. 

DIY Peppermint Foot Soak

Ingredients:

• 2 peppermint tea bags
• 1/8 cup baking soda
• 1 cup Epsom salt

Instructions:

• Cut open the tea bags and empty the contents into a food processor along with the baking soda and Epsom salt. 
• Pulse for about one minute to thoroughly combine all of the ingredients. 
• Pour the blended mixture into an eight-ounce Mason jar and screw on the lid. Store in a cool dry place until ready to use. 

How To Use:

• Take one tablespoon of the peppermint mixture and add it to a small foot bath. 
• Soak your feet in the bath for about 15 minutes. You can thank us later.

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Sometimes you just need to block out a huge section of your day for self-care. We aren’t talking about taking a bath one evening and lighting some candles, although, that does sound quite lovely. We are talking about a night of pampering yourself by moisturizing your skin and replenishing it with essential nutrients.

While there are many foods that contribute to healthy skin, we have an amazing peppermint trio that works to exfoliate, moisturize, and soften your skin. When you make beauty products from all natural ingredients, it is difficult to go wrong. This trio includes an exfoliating scrub, whipped body butter, and a foot soak, all of which contain peppermint essential oil.

Peppermint essential, which is known for its antiseptic, antimicrobial, and anti-inflammatory properties, can help to soften and tone the skin. Many people have used peppermint essential oil as a topical remedy for acne, dermatitis, itchy skin, ringworm, and sunburn. We hope you enjoy it in the following DIY spa kit.

For the Sugar Scrub

Ingredients:

• 1 cup brown sugar
• ¼ cup virgin coconut oil, melted
• 2 drops red food coloring (optional for color)
• 5-8 drops peppermint essential oil
• large mason jar (about 1.5 pints)

Instructions:

• Combine the sugar and coconut oil in a mixing bowl and whisk for 20 seconds.
• Stir in the food coloring if you are using it and mix in the essential oil.
• Pack the scrub into the jar and store in a cool dry place.
• This scrub is great for exfoliating the skin.

For the Whipped Body Butter

Ingredients:

• 3 ounces organic cocoa butter
• 4 ounces virgin coconut oil
• 4 drops peppermint essential oil
• 2 drops red food coloring (optional for color)

Instructions:

• Melt the cocoa butter and coconut oil in a double boiler over medium heat. Stir them together, remove the top bowl that they are in, and place it to the fridge for five minutes to cool.
• Remove the mixture from the fridge and then use an electronic hand mixer to whip it into a fluffy cream. Add the essential oil and optional food coloring, continue mixing, and then scoop the whipped butter into a clean glass jar.
• Store it in a cool dry place and apply before bed to moisturize and soften the skin.

Peppermint Foot Soak

Ingredients:

• 1 cup Epsom salt
• ½ cup baking soda
• ½ cup sea salt
• 2 drops red food coloring (optional for color)
• 5 drops peppermint essential oil

Instructions:

• Combine the Epsom salt, baking soda, sea salt, and essential oil in a large, clean glass jar.
• Drop the food coloring in to achieve a peppermint candy look. Combine the mixture with a fork to break up any clumps.
• Add ¼ cup of the mixture to a footbath with hot water when you want to have a pleasant foot soak.

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We are constantly exposed to a plethora of toxins in the modern world. There are pesticides, airborne toxins, processed ingredients, chemicals in personal hygiene products, and many other pollutants in the environment. While the liver and kidneys work to filter these toxins out of the body, they become overworked with the constant onslaught of these varying toxins.

Cleansing the body of toxins should be a normal practice. It is recommended to cleanse between one to four times during the year in order for the body to function at peak efficiency. To aid the body’s natural detoxification pathways, you can take part in different cleansing techniques. For instance, you can use a detoxifying foot bath to draw toxins out of your body.

According to reflexology, the feet are directly linked to different bodily systems and organs. It makes sense, then, that you can eliminate toxins through your feet. If you don’t believe us, try putting onion slices in your socks overnight! If you don’t want to do that, try using the following foot bath to eliminate toxins.

Ingredients:

• 1 cup Epsom salt
• 1 cup sea salt
• 2 cups baking soda
• 1 cup raw apple cider vinegar
• essential oils (optional)

Instructions:

• Add one cup or so of boiling water to a quart-size glass jar. Pour the Epsom salt, sea salt, and baking soda in the jar and mix well so that everything dissolves.
• Once everything is dissolved, fill a tub or foot bath with enough warm water to go up to your ankles, and pour the apple cider vinegar in the water. Stir in the salt mixture and add a few drops of your favorite essential oil, if you so desire.
• Soak your feet for about 30 minutes.

This bath is a great way to cleanse the body of impurities and boost magnesium levels. It may also make you feel tired or exhausted, so make sure that you drink a couple cups of filtered water after the bath.

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Your feet always deserve some love and affection because most of us are on our feet all day. There’s nothing better than the moment when you arrive at your house, sit down, and kick off your shoes to let your feet breathe. Your feet actually have more sweat glands than any other part of the body, which is why they hate being imprisoned in shoes.

If you have a few days off during the holidays, take the time to treat yourself to a relaxing footbath. The best part is that you don’t even have to go to the spa! We have some awesome bath recipes that you can soak your feet in. Soaking your feet can relax foot muscles, hydrate and moisturize dry skin, and provide relief from all of the hours you spend on your feet. Additionally, they can decrease swelling and protect against any fungi.

Essential Oil Herb Soak

Once you put your feet in this soak, you will never want to take them out. The smell alone is intoxicating and it will make your feet feel fresh and clean. You will need:

• 2 tablespoons fresh rosemary
• 2 tablespoons fresh sage
• 1 tablespoon fresh ginger root, finely grated
• 4 cups water
• 1 tablespoon Epsom salt
• 10 drops eucalyptus oil
• 10 drops lavender essential oil
• extra water
• small ice cubes or crushed ice

Directions

• Place the rosemary, sage, and ginger root in the water in a saucepan and bring it to a boil. Once the water is boiling remove the pan from the heat and let it cool for 10 minutes. Strain the water.
• Add the Epsom salts and essential oils and mix well. Pour this mixture into a foot spa or dish that can fit your feet. Top with extra water and ice cubes.
• Soak your feet for about 15 minutes and pat them dry. Treat yourself to this bath once a week.

Stress Relieving Foot Soak

It’s always beneficial to get rid of stress because it can have negative effects on the body. This bath is rich in magnesium, which naturally combats stress hormones. You’ll need the following ingredients:

• 1 cup sea salt
• 1 cup Epsom salt
• 2 cups baking soda
• 10-12 drops your favorite essential oil (peppermint or lavender are great options)

Directions

• Combine sea salt, Epsom salt, and baking soda in a large bowl and mix well. As you mix, drop the essential oil in the mixture to make sure it gets thoroughly mixed in.
• Store this in a sealable container and when you’re ready for a soak, pour ¼ cup of this mixture in a foot spa or shallow dish with water as hot as you can stand it.
• Open a magazine or book and soak for 15min to 1 hour.

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