Joke #1 Doctor: Listen, if you ever expect to cure your insomnia, you just have to stop taking your troubles to bed with you.
Patient: I know, but I can’t… my wife refuses to sleep alone.
Joke #2 A blonde went to the doctor: “Good heavens, you look terrible!” Exclaimed my doctor. “What’s wrong?”
“I’ve not had a good night’s sleep in over a month,” she said. “The stupid neighbours’ dog is outside barking its brains out all night, every night.”
“Well, just this once, I’ll prescribe you a sleeping tablet. Come back and see me in the morning,” he said.
Next morning when the blonde went to see him, he said, “Goodness! You look worse than ever!”
she replied wearily, “I was up all night chasing that dumb dog around and when I eventually caught him he wouldn’t swallow the pill.”
It’s simply amazing how the food we eat affects our health, sleep patterns and even our “gasp” sex drives. Unfortunately, when you don’t get enough sleep, it can age us faster , cause depression, weight gain, make us forget things, gives us headaches and we have a greater chance of developing heart disease. If you have issues like snoring or sleep apnea and are overweight, one thing you can do is lower your body fat index . For those of us that don’t have snoring or sleep apnea we ask the question, ” Sleep why do you hate me so much!” We need to feed our bodies to get more, Tryptophan, serotonin and melatonin. (serotonin is a brain chemical that helps you sleep) and melatonin ( the hormone that makes you sleepy) Trytophan is an essential amino acid, which means you have to gt it from your diet because your body cannot produce it. Your body uses tryptophan to make the neurotransmitters serotonin and melatonin.
Your daily patterns, lifestyle and diet can have a massive impact on your life.
**Always check with your health care provider before starting a new regime.**
Rules to follow
Turn off the electronics! That hand held device that you’ve been glued to all day? You have to put it down if you want to get some sound sleep—and the same goes for your laptop and iPad, too. Why? The blue wavelengths produced by your smartphone and other gadgets (and energy-efficient LED light bulbs) significantly suppress the production of melatonin, the hormone that makes you sleepy, according to University of Basel research. Another problem: Light-emitting devices engage and stimulate the mind, resulting in poorer sleep, according to an Osaka University study.
Avoid large meals late in the evening.
Learn and use a relaxation technique regularly. Breathing exercises, meditation and yoga are good examples. EXERCISE early in the day!!
Use “white noise” devices to block out surrounding environmental noise.
Take a warm bath with Epsom salt at night before bed
NO CAFFINE PRODUCTS AFTER NOON!
Lower the room temperature
Gluten free rolled oats Oatmeal w/ 1/2 teaspoon cinnamon, 1 teaspoon of walnuts, 1 teaspoon of raw honey and 1 banana
or a omelet with mushrooms, bell peppers and onions
( eggs have Tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin, the “body clock” hormone that sets your sleep-wake cycles. Mushrooms have potassium )
20oz of water with freshly squeezed lemon
( Oatmeal is a natural source of melatonin, a naturally occurring compound that helps to bring on drowsiness. Walnuts are a good source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin, the “body clock” hormone that sets your sleep-wake cycles. Banana’s are rich in potassium and magnesium. Potassium and magnesium are is a natural-muscle relaxants and magnesium-rich foods also are very valuable as sleep aids. When your magnesium is low it makes it harder to sleep. Honey- The natural sugar found in honey helps to raise insulin and allows tryptophan to enter the brain more easily, according to nutritionist Lindsey Duncan on DrOz.com)
Almonds and grapefruit
20oz of filtered water ,matcha tea or Chamomile tea
(almonds are rich in magnesium. Grapefruit-It contains lycopene, an antioxidant in the body that has been shown to improve the way you sleep )
Greek Salad with chickpeas and Sardines
3 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 clove garlic, minced
2 teaspoons dried oregano
1/2 teaspoon freshly ground pepper
3 medium tomatoes, cut into large chunks
1 large English cucumber, cut into large chunks
1 15-ounce can chickpeas, rinsed
1/3 cup crumbled goat cheese
1/4 cup thinly sliced red onion
2 tablespoons sliced Kalamata olives
2 4-ounce cans sardines with bones, packed in olive oil or water, drained
Whisk lemon juice, oil, garlic, oregano and pepper in a large bowl until well combined. Add tomatoes, cucumber, chickpeas, feta, onion and olives; gently toss to combine. Divide the salad among 4 plates and top with sardines.
( sardines have calcium, chickpeas have magnesium, red onion’s help you sleep, raw garlic is high in b6 )
yogurt w/ chopped dates and 1/2 cup of watermelon
20’s of filtered water ,matcha tea or Chamomile tea
( Yogurt contains calcium which helps your body de-stress and gives you a boost of healthy gut bacteria along with containing tryptophan found in dairy products. watermelon is a superfood and is a good source of lycopene.)
Turkey burger or ,tuna or salmon or chicken
pick a dark leafy green, artichokes, squash, zucchini, brown rice,
Turkey is rich in tryptophan, an amino acid that increases the level of your brain’s relax-and-feel-good compound, serotonin.
Salmon are high in vitamin B6, which your body needs to make melatonin and serotonin.
Chicken and turkey and contain tryptophan, an amino acid that’s used to make serotonin. And as your’ve read in this blog , serotonin is a brain chemical that helps you sleep.
Dark chocolate (Dark chocolate can lower your body’s overall levels of epinephrine and norepinephrine . epinephrine and norepinephrine can create feelings of anxiety and nervousness, according to Michael Lara, M.D., in “Food for Thought: How Nutrients Affect The Brain,”
chamomile tea with honey
8oz of cherry juice (Cherry juice-according to researchers from the Universities of Pennsylvania and Rochester. Cherries, particularly tart cherries, naturally boost levels of melatonin.A 2011 study found that cherries may be a natural sleep aid because of their melatonin levels)
Pick foods that are
*High magnesium foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, artichokes, bananas, dried fruit, dark chocolate, and more.*
High potassium foods from natural food sources like beans, dark leafy greens, potatoes, squash, yogurt, fish, avocados, mushrooms, and bananas.
Complex carbohydrates have calming affects on the body. They increase serotonin in the body, which promotes calm feelings. Legumes, brown rice, and whole grains are just a few examples of complex carbohydrate food sources. Vegetables that provide complex carbohydrates include asparagus, turnip greens, spinach, corn, onions, cucumbers, artichokes, and cauliflower. According to Dr. Walter Willett of the Harvard School of Public Health, look for high-fiber content and a low level on the glycemic index when deciding which carbohydrates to consume.
Red Onion Tea
helps with insomnia
1 cup of water
1 onion, cut in quarters
Blend, strain and drink
Epsom salt bath which is rich in magnesium
Sleepy time Goats Milk Bath
2 cups of powdered goat’s milk
2 cup of Epsom salt
1 cup of sea salt
2 cup of baking soda
10 drops of lavender essential oil
Combine the dry ingredients and the lavender essential oil. Store in a closed container. When you are ready to take a bath add 1 cup of dry ingredients. (Kids can use up to 1/2 cup of the mixture). Bathe 3 times weekly, soaking for at least 12 minutes.
Lavender has a reputation as a mild tranquilizer. Simply dab a bit of the oil onto your temples and forehead before you hit the pillow. The aroma should help send you off to sleep.
Lastly, Don’t obsess over not sleeping. Studies have shown that people who worry about falling asleep have greater trouble falling asleep! It may help to remind yourself that while sleeplessness is a pain in the ass it isn’t life-threatening. let’s try to be mellow-bellow. Eat foods that foods contribute to calmness and sleepiness.
5 plants to help you sleep better!
1. Aloe Vera — emits oxygen at night to help you combat insomnia and improve the overall sleep quality.
2. Lavender- Lavender is a plant that is well known to induce sleep and reduce anxiety. the smell of lavender slows down your heart rate and reduces anxiety levels.
3. Jasmine plant- The smell of jasmine has been shown to improve the quality of sleep.
4. English Ivy- its beneficial for those who have breathing problems and asthma. Studies have shown that English ivy can reduce air molds to 94% in 12 hours.
5. Snake plant- emits oxygen into the night while you sleep , taking carbon dioxide from the air inside your home. It also filters nasty household toxins from the home.
The information and recipes contained in blog is based upon the research and the personal experiences of the author. It’s for entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. By reading this blog, the reader agrees that under no circumstance the author is not responsible for any loss, direct or indirect, which are incurred by using this information contained within this blog. Including but not limited to errors, omissions or inaccuracies. This blog is not intended as replacements from what your health care provider has suggested. The author is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations or procedures discussed in this blog. All matters pertaining to your health should be supervised by a health care professional. I am not a doctor, or a medical professional. This blog is designed for as an educational and entertainment tool only. Please always check with your health practitioner before taking any vitamins, supplements, or herbs, as they may have side-effects, especially when combined with medications, alcohol, or other vitamins or supplements. Knowledge is power, educate yourself and find the answer to your health care needs. Wisdom is a wonderful thing to seek. I hope this blog will teach and encourage you to take leaps in your life to educate yourself for a happier & healthier life. You have to take ownership of your health.
Source: Journal of the American College of Cardiology, 2004; PLOS ONE, 2009; Sleep Medicine Reviews, 2012
Source: Journal of Clinical Endocrinology & Metabolism, 2012; PLOS Medicine, 2004; Nature Communications, 2013; PNAS, 2013
Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2011 Oct 30 [Epub ahead of print].
2. Pigeon WR, Carr M, Gorman C, Perlis ML. Effects of tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. Journal of Medicinal Food. 2010;13:579-583.
3. Centers for Disease Control and Prevention. “Unhealthy sleep-related behaviors – 12 states, 2009.” Morbidity and Mortality Weekly Report. March 4, 2011 / 60(08);233-238. http://www.cdc.gov/mmwr/preview/mmwrhtml/mm6008a2.htm
4. Hossain JL, Shapiro CM. The prevalence, cost implications, and management of sleep disorders: an overview. Sleep and Breathing. 2002;6:85-102.
Dietary Guidelines for Americans – 2005. Washington, DC. US Dept of Health and Human Services and US Dept of Agriculture: 2005.
Ooka H, Segall PE, Timiras PS (January 1978). “Neural and endocrine development after chronic tryptophan deficiency in rats: II. Pituitary-thyroid axis”. Mech. Ageing Dev. 7 (1): 19–24.
Koopmans SJ, Ruis M, Dekker R, Korte M (October 2009). “Surplus dietary tryptophan inhibits stress hormone kinetics and induces insulin resistance in pigs”. Physiology & Behavior 98 (4): 402–410.
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