Healing with Food Article

Insomnia

Accompanying recipe: Remedies for Insomnia

There are numerous herbal tea blends on the market that support sleep. While chamomile may be the best known ingredient, other sedatives and relaxants include basil, cat nip, hops, St. John's wort, kava, linden, marjoram, passion flower, oats, skullcap, valerian and vervain.

Experiment with the ready made blends to see which makes you yawn, or purchase herbs from the bulk department of your natural food store and customize your own formula. The good thing about herbs—unlike prescription or over the counter sleep aids—is that when properly used there are no negative side effects. Some herbs, however, are contraindicated during pregnancy or when taking specific medications.

While an overall healthful diet supports a good night's sleep, specific foods that help invite sleep include lettuce, nuts, poppy seeds and spinach. Additionally, favor foods high in the amino acid, tryptophan. This acid helps produce serotonin, a chemical that supports normal sleep. Tryptophan rich foods include bananas, dates, fish, grains, kefir, legumes, turkey, spirulina and yogurt. For many people, supplementing with calcium and magnesium is effective.

A warm bath helps you relax, however, don't soak in a hot tub for two hours before sleeping as such a soak will raise your body temperature and an elevated temperature interferes with sleep. A foot or hand bath before sleep is effective. Add a few drops of lavender or chamomile essential oil or even a cup of chamomile tea to your bath supports unwinding after a busy day.

Keep your bedroom cool, dark and quiet (that means no TV.). If your mattress, pillow or bedding is anything less than ideal, please upgrade it. Pure cotton sheets and nightclothes enable your skin to breath better and this supports sleep.

Things to Avoid:

Caffeine, and caffeine-containing substances are notorious for exacerbating insomnia. Avoid chocolate, cocoa, coffee, cola, green and black tea, yerba mate and over the counter pills like Anacin, Excedrin, Midol or NoDoz. Also avoid refined foods—especially sugar—and any drugs or chemicals. Don't eat three hours before bedtime and enjoy a quiet, restful activity, like easy reading, before retiring.

A stressful lifestyle or illness may contribute to sleeplessness. Chronic worry, depression, chronic pain, infection, fatigue, lack of exercise or an irregular schedule may also be triggers. Likewise, a sluggish colon and/or liver interfere with sleep.

For kitchen remedies for insomnia please visit the accompanying article.

May you be well nourished,

Rebecca Wood