Bone broth and sleep

Bone broth has lately been my favorite drink to prepare for the winter. It boosts your immune system and even better, it can help improve your sleep.  The effect on sleep is due to its significant amounts of magnesium, which is particularly helpful for good sleep, along with other cofactors such as calcium, iron, potassium, and phosphorus. In addition, bone broth contains glycine, which has been known to improve sleep quality.

How to make bone broth

There are many ways you can make your own homemade bone broth. I prefer to use a crock-pot or pressure cooker. For chicken bone broth I take a whole chicken, remove the meat and then use the bones. For beef bone broth I simply use beef bones without meat.

Here is the way I make bone broth.


  • 2, 3 beef bones, organic and grass fed (for the local people, I buy them from Alfalfa)
  • whole carrots, onion, celery, leeks, or veggies of your preference

Add bones to cold water in a stainless steel container bring to a boil and boil on high for 15 minutes. Transfer the bones to a pan, put them in the oven at 450°F, and bake them for 30 minutes.

Place them in the crock-pot, with onions, celery, carrots, or whatever vegetables you like, and add 1/4 cup (could be less, at the very least 2 tbs) of apple cider vinegar to help extract minerals.

Turn the crock-pot on low for 24 hours. When done strain the liquid into a pot and place into the kitchen sink. Fill cold water and lots of ice in the sink to cool down the pot with the broth as fast as possible (if you stir the broth, it helps cool it down even faster). If left at room temperature to cool down gradually it may grow bacteria. When it’s cool enough, store in the refrigerator in a couple of jars or a stainless steel container. You can throw away the fat, which will harden and accumulate at the top. Use within 5 days.

I recommend 1 cup of bone broth, twice a day. Bring the bone broth to a boil, add sea salt generously, and enjoy after it cools a bit. Note that some people may be sensitive to the high glutamate found in bone broth, which may cause or aggravate certain neurological conditions and may cause headaches. Click HERE for an article that covers more in depth this subject.