Insomnia
Insomnia is habitual sleeplessness; inability to sleep.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
RECIPES/FOOD MEDICINE
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.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
FOODS TO EAT MORE OF
- Fruits: apples, apricots, bananas, red grapes, tart cherry juice
- 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
- Roman chamomile, cypress, clary sage, vetiver, nutmeg, lavender, marjoram, rosemary (bottom of feet, temples)
NATURAL/HERBAL
- Ashwagandha, Black cohosh, borage, catnip, dill, fenugreek, German chamomile, hops, lavender, lemon balm, linden, motherwort, nutmeg, passionflower, red sage/dan shen, rosemary, scullcap, St. John's wort, valerian , yarrow
- Try any of the above in tea before bed.
- Primrose tea
- Warm almond milk before bed
- A shot of Montmorency cherry juice daily.
- Combine valerian with any/all of the following: Chamomile, hops, passionflower, skullcap, valerian
- Regular exercise
- Hot Epsom salt bath before bed
- If you are a smoker, try to quit
- If related to overeating, try hops
YOGA / MEDITATION THERAPY
- Yoga For Bedtime (20 minutes - Yoga with Adriene)
- Relax & Restore Yoga (10 minutes - Sadie Nardini- BeFit Yoga)
SUPPLEMENTS & HOMEOPATHIC
- 5-HTP: 100 mg 5-hydroxytryptophan before bedtime (especially useful when taken with B6 or magnesium)
- Arsenicum album 30c
- Calcium/ Magnesium: 600 mg calcium and 600 mg magnesium before bedtime (take with food)
- Coffea cruda 6c
- GABA: 500 mg before bedtime (alternate with melatonin, valerian, and 5-HTP)
- Ignatia 30c
- Kali phosphoricum 6c
- Kava: 250 mg before bedtime (should contain at least 30% kavalactones)
- Melatonin: 1-3 mg before bedtime (start with lower dose and increase as needed)
- Nux Vomica 30c
- Valerian: 250-500 mg 30 min before bedtime (start with lower dose and increase as needed)
- Vitamin B6/ Niacinamide: 50 mg B6 and 500 mg niacinamide before bedtime
RECIPES/FOOD MEDICINE
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.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- Apple-Orange Smoothie GF VG VT
- Banana-Blueberry Smoothie GF VT
- BananaSauce Smoothie GF VG VT
- Kiwi-Pineapple Smoothie GF VT
- Mega-Greens Smoothie GF VT
- PB & Jelly Sandwich Smoothie GF VG VT
- Pineapple Kale Smoothie GF VG VT
- Strawberry Banana Smoothie GF VT
MEALS
- Buddha Bowl GF VG VT
- Edamame Rice Bowl LC GF VG VT
- Ham & Collards Soup LC GF
- Noodles with Peanut Sauce VG VT
- Quinoa Oatmeal LC GF VG VT
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Avocado Cilantro-Lime Rice LC GF VG VT
- Bacon Brussel Sprouts LC GF KT
- Brown Rice Pilaf with Saffron and Ginger LC GF VG VT
- Brown Sugar Bacon Brussels Sprouts GF
- Brussels Sprouts with Cashew Sauce GF
- Chinese Peanut Salad LC GF VG VT
- Collard Greens LC GF
- Creamed Spinach KT VT
- Creamed Spinach Au Gratin KT VT
- Creamy Kale LC GF KT VG VT
- Dill Vinaigrette Greens LC GF VG VT KT
- Farro VG VT
- Fried Cabbage LC GF VG VT KT
- Irish Potatoes (Colcannon) LC GF VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Nutty Brussel Sprouts GF KT
- Roasted Brussels Sprouts LC GF VG VT
- Sauteed Kale GF KT
- Sauteed Spinach LC GF KT VG VT
- Smoked Almonds LC GF VG VT KT
- Spinach & Strawberry Salad LC GF VG VT
- Warm Red Cabbage Salad LC GF VG VT