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Dear Insomniac, (Part 2)

Find below your easy reference for supporting your sleep patterns at home


PANTRY HERBS & SPICES & TEA

Chamomile tea: A study in 60 nursing home residents found that those who received 400mg of chamomile extract daily had significantly better sleep quality than those who did not receive any.

Rosemary tea: The research behind rosemary and the effect on the brain is pretty interesting. Clinical research has indicated that Rosemary may reduce symptoms of anxiety and depression, and improves sleep.

Rosebud tea; drinking this can calm the central nervous system, also good for the gut (we know the gut is the second brain anyway!)

He Shou Wu (Knotweed Root) - avoid garlic, onion and radishes will taking this. Avoid if you have significant mucus in the throat / sinuses, as well as loose stools.





Chinese Herbal formula prescribed by your practitioner could include the following individual herbs:

Ziziphus (Suan Zao Ren)

Bai Zi Ren (Platycladi Semen)

Mu Li (Ostreae Concha)

He Huan Pi (Albiziae Cortex)

Long Yan Rou (Longan Arillus)


NUTRITION FOR INSOMNIA



Avoiding inflammatory foods is a no brainer when it comes to enhancing your sleep. However inflammatory foods is a SUPER VAGUE term and each person has their own individual requirements when it comes to what their gut can tolerate and what it can’t. Gluten is an inflammatory food for me.. but it might not be for you! Ask your practitioner about this.

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Back to sleep, obviously you aren’t going to be eating cherries or cherry juice all day, everyday.

So here are some other sleep enhancing foods: .

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🐟 fish such as mackerel & salmon (due to their high omega 3 fatty acids / vitamin D content) that support falling asleep quicker and daytime performance according to research.

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🌱 hemp seeds, chia seeds, flaxseeds

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🥝 kiwi fruit, walnuts, almonds, turkey, dairy milk (if you can tolerate it!)

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Note that all the above foods tonify, augment or strengthen blood & qi 😎



OTHER TIPS AND TRICKS FOR SLEEP


Soaking feet in warm water for 20mins before bed


Stretching before bed


Deep belly / nasal breathing


Wash your bed sheets / pillows frequently (avoiding bacteria build up and cleaning up your skin shreds)


Diffuse essential oils bedside


Phone out of the room and keep internal clock on a regular alarm morning schedule


Follow through with your new or refined habits and stick to them, as not all things aren't fixed overnight (pun intended here).



Until next time,

Dr. Alana Green (Chinese Medicine)