Insomnia

Insomnia is habitual sleeplessness; inability to sleep.
 
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 

• Bergamot, celery seed, Roman chamomile, cypress, clary sage, vetiver, nutmeg, lavender, marjoram, rosemary (bottom of feet, temples)
  

 
HERBAL

• Anise, Ashwagandha, Black cohosh, borage, catnip, celery seed, dill, fenugreek,  German chamomile, hops, lavender, lemon balm, linden, motherwort, nutmeg, passionflower, red sage/dan shen, rosemary, scullcap, St. John's wort, valerian, wood betony, yarrow
  
• Try any of the above in tea before bed.
• Primrose tea
• Combine valerian with any/all of the following: Chamomile, hops, passionflower, skullcap, valerian 
• If related to overeating, try hops

 
NATURAL

• Warm almond milk or goat milk before bed
• A shot of Montmorency cherry juice daily. 
• Regular exercise
• Hot Epsom salt bath before bed
• If you are a smoker, try to quit

YOGA / MEDITATION THERAPY

• ​Yoga For Bedtime (20 minutes - Yoga with Adriene)
• Relax & Restore Yoga (10 minutes - Sadie Nardini- BeFit Yoga)

 
SUPPLEMENTS

• 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)
• GABA: 500 mg before bedtime (alternate with melatonin, valerian, and 5-HTP)
• 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)
• 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

 
HOMEOPATHIC

• Arsenicum album 30c
• Coffea cruda 6c
• Ignatia 30c
• Kali phosphoricum 6c
• Nux Vomica 30c

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)

Kiwi-Pineapple Smoothie (GF VT)

Pineapple Kale Smoothie (GF VG VT)

Banana-Blueberry Smoothie (GF VT)

Mega-Greens Smoothie (GF VT)

Strawberry Banana Smoothie (GF VT)

BananaSauce Smoothie (GF VG VT)

PB & Jelly Sandwich Smoothie (GF VG VT)

MAINS

Buddha Bowl (GF VG VT)

Noodles with Peanut Sauce (VG VT)

Edamame Rice Bowl (LC GF VG VT)

Quinoa Oatmeal (LC GF VG VT)

Ham & Collards Soup (LC GF)

SIDES

Asian Cabbage Salad (LC GF VG VT)

Brown Rice Pilaf with Saffron and Ginger (LC GF VG VT)

Chinese Peanut Salad (LC GF VG VT)

Creamed Spinach Au Gratin (KT VT)

Farro (VG VT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Nutty Brussel Sprouts (GF KT)

Sauteed Spinach (LC GF KT VG VT)

Spinach & Strawberry Salad (LC GF VG VT)

Avocado Cilantro-Lime Rice (LC GF VG VT)

Brown Sugar Bacon Brussels Sprouts (GF)

Collard Greens (LC GF)

Creamy Kale (LC GF KT VG VT)

Fried Cabbage (LC GF VG VT KT)

Mexican Chopped Salad (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Smoked Almonds (LC GF VG VT KT)

Warm Red Cabbage Salad (LC GF VG VT)

Bacon Brussel Sprouts (LC GF KT)

Brussels Sprouts with Cashew Sauce (GF)

Creamed Spinach (KT VT)

Dill Vinaigrette Greens (LC GF VG VT KT)

Irish Potatoes (Colcannon) (LC GF VT)

Miso Slaw (LC GF VG VT)

Sauteed Kale (GF KT)

Spicy Asian Coleslaw

Zattar Quinoa Salad (LC GF VG VT)