Insomnia
Insomnia is habitual sleeplessness; inability to sleep.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
HERBAL
NATURAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS
HOMEOPATHIC
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
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
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