When was the last time you had a good night’s sleep? For many people, getting restful shut-eye can be elusive, but the answer might be in a warm, steaming cup of bone broth. Bone broth has been used for centuries as a natural remedy for numerous ailments, including sleep issues like insomnia. Here’s everything you need to know about bone broth for sleep and how to make this miracle drink from scratch.

What is Bone Broth?

Bone broth is a broth made from simmering animal bones and connective tissue for hours or even days, resulting in a nutrient-dense, flavorful liquid. The process typically involves apple cider vinegar and various herbs and spices to enhance the flavor and maximize the nutritional benefits. Bone broth contains a myriad of vitamins, minerals, and amino acids, which make it a superfood for overall health - and sleep quality.

How Can Bone Broth Improve Sleep?

Bone broth’s unique composition enhances sleep quality in several ways. The high glycine content promotes relaxation and reduces stress, which are crucial factors for getting to sleep. Glycine acts as an inhibitory neurotransmitter, meaning it facilitates relaxation by blocking certain signals in the central nervous system. When you consume bone broth, the glycine content can help activate the parasympathetic nervous system, the “rest and digest” mode of your body, promoting feelings of calm and helping you slip into slumber.

Moreover, bone broth is an excellent source of magnesium, a mineral essential for sleep quality. Magnesium has a tranquilizing effect on the brain and supports the production of the sleep hormone melatonin. In addition, bone broth is rich in amino acids, such as tryptophan, which the body uses to produce serotonin, a neurotransmitter linked to mood regulation and relaxation.

How to Make Bone Broth for Sleep

To make bone broth, you will need high-quality bones from grass-fed, hormone-free animals like beef, chicken, or fish. The ligaments, tendons, and bones are simmered in water with a tablespoon of apple cider vinegar for at least six hours or up to 48 hours, depending on the type of bones used. In the last hour of cooking, you can add herbs like thyme, bay leaves, or garlic to enhance the flavor and nutritional content.

Here’s a basic bone broth recipe that you can customize to your liking:

  • 2-3 pounds of high-quality bones
  • 2 tablespoons of apple cider vinegar
  • Water to cover the bones
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 teaspoon of black peppercorns
  • Herbs like thyme, rosemary, bay leaves, or parsley
  1. Preheat the oven to 375°F (190°C). Put the bones in a roasting pan and roast for 20-30 minutes until browned.
  2. Transfer the bones to a large pot, add water to cover them, and the apple cider vinegar. Let sit for 30 minutes.
  3. Bring the pot to a boil, then reduce the heat to low and let simmer for at least six hours, up to 48 hours. Skim off any foam or fat regularly.
  4. Add the chopped onion, minced garlic, black peppercorns, and herbs in the last hour of cooking.
  5. Turn off the heat and let the broth cool, then strain the broth through a fine-mesh strainer or cheesecloth.
  6. Store in the refrigerator for up to one week or freeze for up to six months.

How to Include Bone Broth in Your Sleep Routine

To reap the sleep-enhancing benefits of bone broth, make it a part of your nighttime routine. Drink a warm cup of bone broth 30-60 minutes before bed, preferably in a dimly lit and calm environment. Sipping bone broth before bed can help relax your mind and body and promote deeper, more restful sleep.

Final Thoughts

Bone broth is an excellent source of essential vitamins, minerals, and amino acids that can significantly enhance sleep quality and fight insomnia. Consuming bone broth before bedtime can promote relaxation, reduce stress, and support natural production of sleep hormones. Making your own bone broth is easy - just slow-cook high-quality bones with herbs and spices for hours - and you can store it for later use. Incorporating bone broth into your sleep routine might be the easiest (and most delicious!) step you can take to improve your slumber.