Insomnia
Foods to Eat More Of:
Foods to Avoid or Minimize:
Essential Oils:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
Yoga Therapy:
Supplements & Homeopathic:
Recipes - Food Medicine:
*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets. Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).
Smoothies/Beverages:
Sides & Salads:
- Fruits: apples, apricots, bananas, red grapes
- Vegetables: arugula, cabbage, collard greens, kale, romaine lettuce, spinach, watercress
- Honey, nuts, oats, sunflower seeds, brown rice, tofu, yogurt
Foods to Avoid or Minimize:
- Alcohol & caffeine
- Artificial food additives, soda
Essential Oils:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
- Roman chamomile, cypress, clary sage, vetiver, nutmeg, lavender, marjoram, rosemary (bottom of feet, temples)
Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information. If not, you will be directed to Amazon for purchasing options.
- Ashwagandha, Black cohosh, borage, German chamomile, hops, lavender, lemon balm, linden, motherwort, nutmeg, passionflower, skullcap, St. John's wort, valerian,
- Try any of the above in tea before bed.
Yoga Therapy:
- Yoga For Bedtime (20 minutes - Yoga with Adriene)
- Relax & Restore Yoga (10 minutes - Sadie Nardini- BeFit Yoga)
Supplements & Homeopathic:
- Valerian: 250-500 mg extract before bedtime (start with lower dose and increase as needed).
- Melatonin: 1-3 mg before bedtime (start with lower dose and increase as needed).
- GABA: 500 mg before bedtime (alternate with melatonin, valerian, and 5-HTP).
- 5-HTP: 100 mg 5-hydroxytryptophan before bedtime (especially useful when taken with B6 or magnesium).
- Calcium/ Magnesium: 600 mg calcium and 600 mg magnesium before bedtime (take with food).
- Vitamin B6/ Niacinamide: 50 mg B6 and 500 mg niacinamide before bedtime.
- Kava: 250 mg before bedtime (should contain at least 30% kavalactones).
Recipes - Food Medicine:
*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets. Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).
Smoothies/Beverages:
- Apple-Orange Smoothie (GF)
- Banana-Blueberry Smoothie (GF)
- Kiwi-Pineapple Smoothie (GF)
- Mega-Greens Smoothie (GF)
- PB & Jelly Sandwich Smoothie (V)
- Pineapple Kale Smoothie (V, GF)
- Strawberry Banana Smoothie
Sides & Salads: