INSOMNIA
This page is a continuation of
SLEEP IMPROVES YOUR HEALTH
if you haven't visited the above page
go there first before reading this page
♦♦♦♦♦
Insomnia is difficulty falling asleep or staying asleep,
even when a person has the chance to do so.
People with insomnia can feel dissatisfied with their sleep
& usually experience one or more of the following:
- Fatigue
- Low energy
- Difficulty concentrating
- Mood disturbances
- Decreased performance in work or at school
♦♦♦♦♦
EAT THE RIGHT FOODS AT THE RIGHT TIME
FOR DINNER
Make sure to have protein a small amount of fat & a solid carb like
- Beans
- Bread
- Legumes
- Potatoes
- Pasta
- Quinoa OR other healthy grains
SNACK BEFORE BEDTIME
- Make sure your snack has a very small amount of protein & a carb
- Drink Chamomile Tea an hour before bedtime
PROTEIN CHOICES
- Peanut butter
- Cheese
- Edamame
- Egg
- Milk
- Nuts - Almonds, Brazil, Cashew & Walnuts
- Seeds - Pumpkin, Sesame, & Sunflower
- Tuna
- Yogurt (Greek)
CARB CHOICES
- Almonds
- Fruit - Bananas, Cherries (tart) & JuJubes
- Pretzels
VEGETABLES
- Kale
- Lettuce
- Spinach - Dark leafy
PROTEIN & CARB
TOGETHER
- Quinoa Whole grain cereal
- Whole grain bread or cracker with peanut butter or cheese
AVOID
- Alcohol
- Cafeine
- Foods with sugar
♦♦♦♦♦
HERBS & SUPPLEMENTS
THAT MAY
HELP OR HARM
- Keep in mind that natural products aren't always safe & recommended dosages should be followed religiously
- All herbs & supplements have the capacity to cause side effects & interact with your medications
- Be sure to follow directions on product labels & consult your pharmacist or doctor before using
- Pregnant or breast feeding women shouldn't take herbs or supplements without consulting with their doctor
- Seek immediate medical attention if you experience allergy symptoms such as difficulty breathing or swelling of your lips, tongue & face
It sometimes takes a steady schedule
for these to be effective so patience is required
- MELATONIN
1. Take 30 - 60 minutes before going to sleep
2. This works best for jet lag
3. Do NOT use if you are depressed, schitzophrenic or have an autoimmune disease - LEMON BALM (Supplement or Tea)
1. Do NOT take if you are pregnant or breast feeding
2. Do NOT take if you are on thyroid medication - HOPS (Supplement or Tea)
Kava & Passion Flower
are not FDA approved
♦♦♦♦♦
IF YOU CAN'T FALL ASLEEP
OR GO BACK TO SLEEP
- Try deep breathing while you resist the urge to think about challenges & next
day tasks - Don't lie in bed awake for more than 15-20 minutes If you can't fall asleep
- Get out of bed & go to another room that is dimly lit & read a dull book until
you
feel sleepy
♦♦♦♦♦
Sleep Improves Your Health | What keeps You Awake
What You Eat Effects How You Sleep
♦♦♦♦♦
Return to Health Challenges Directory
♦♦♦♦♦
Copyright © 2012 - 2017 KosherWoman.com
All rights reserved
