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Insomnia
Foods to Eat More Of: 
  • 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)
  • BananaSauce Smoothie (V, GF)
  • Kiwi-Pineapple Smoothie (GF)
  • Mega-Greens Smoothie (GF)
  • PB & Jelly Sandwich Smoothie (V)
  • Pineapple Kale Smoothie (V, GF)
  • Strawberry Banana Smoothie

Meals:
  • Buddha Bowl (V, GF)
  • Edamame Rice Bowl (V)
  • Quinoa Oatmeal (V)

Sides & Salads:
  • Asian Cabbage Salad (V, GF)
  • Avocado Cilantro Lime Rice (V, GF)
  • Bacon Brussels Sprouts (GF)
  • Brown Rice Pilaf with Saffron and Ginger (V, GF)
  • Chinese Peanut Salad (V, GF)
  • Irish Potatoes (Colcannon) - (GF)
  • Kale Salad with Sesame Dressing (V, GF)
  • Spinach & Strawberry Salad (V)
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