Insomnia / Sleep Issues – Dietary Recommendation
Diet for Insomnia
Please note that if you are allergic to any of the foods recommended in our treatment plan, please do not have them.
In general:
- Eat freshly cooked meals or at least warmed up meals. Avoid cold meals.
- Eat only when you feel hungry.
- Take some time out to sit down when eating your meals, and be fully aware of yourself whilst you eat (try to avoid distractions such as TV etc).
- Be aware of when your stomach is getting full and avoid overeating.
- Be aware of you chewing each morsel.
- Sip on warm water throughout the day. Never drink cold water. Warm water is ideal, but ambient temperature water is better than cold.
- Avoid drinking any beverages or water during, and in the hour following meals.
- Use only rock salt wherever necessary while cooking.
FOOD QUALITIES
| To increase | None |
| To consume in moderation | Sweet, spicy, salty, sour |
| To reduce | Cold and dry |
| To avoid | Pungent, and bitter |
FOOD TYPES
| Best | In moderation 4-6 times a week. | To avoid | |
| Grains : It is best to eat barley, corn, whole meat wheat, and wheat bran as cooked in the form of Indian Chapattis, tortillas or wraps. | White rice, wheat bran, corn flour products, oats. | Rice (brown), whole wheat, millet, rye. | Buckwheat, cereals, muesli, breads. |
| Dairy : Best to use organic milk .It should be taken warm, with small amount of cardamom, turmeric and ginger. Also try not to eat anything at least half an hour before & after milk | Ghee (clarified butter), semi -skimmed milk, goat’s milk. | Plain Cow Butter, paneer, tofu, goat’s cheese. | Ice cream, frozen yogurt, cheddar cheese, mozzarella, hard cheeses, margarine, peanut butter, and yogurt. |
| Vegetables : Cooked vegetables are best as compared to raw vegetables as they are easier to digest. | Artichoke (with oil dressing), cilantro, Jerusalem artichoke, leeks, okra, onion (cooked), pumpkin, seaweed, squash (acorn, winter, crookneck, zucchini etc.), asparagus, broccoli, bell pepper, carrot. | Alfalfa sprouts, beet, bitter melon, cabbage, celery, cucumber, eggplant, green beans, potatoes, sweet potato, mushrooms, mustard greens, parsley, turnips, raw onion ,cauliflower, green chillies, Brussels sprouts, hot peppers, radishes, tomato, snow peas, peas, spinach, tomato. | Red chillies, chickpeas. |
| Meat : | Chicken soup. | Chicken/ Lamb and their soups with a pinch of black pepper. Egg white. | Fish, lobster, oysters, prawns, turkey, beef, pork, all sea food. |
Legumes : Those listed in small amounts are best as a soup or as a spread with added spices. When digestion is weak or constipation present, even those beans listed under small amounts should be avoided. | Mung beans, | Aduki beans, Red lentils, black gram, black lentils, pinto, soy beans, tofu. | Chick peas lentils, chick peas, kidney beans. |
| Fruit : Fruit is best when it is sweet and at room temperature. Sour fruits must be avoided. | Dates, grapes, mango, pears, pomegranate, raisins, musk/honeydew melon. | Apples, coconut, grapefruit, tangerines, watermelon, Apricots, avocado, prunes, Papaya, olives, sweet limes, bananas, figs, nectarines, peaches, plums, cherries, dry fruit, | Pineapples, plums, oranges. |
| Sweeteners : Over use of any sweetener will eventually cause an imbalance. | Maltose, maple syrup, maple sugar, rice syrup | Date sugar, dextrose, fructose, grape sugar, molasses, and brown sugar, Honey. | White Sugar. |
| Cooking oils : | Olive Oil. | Ghee. | Corn oil, Vegetable oil, Peanut Oil |
Nuts and seeds : These should be eaten lightly dry roasted to assist digestion and only lightly salted, if at all. Nut butters, except for peanut, may also be eaten. | Sesame, sunflower seeds | Almonds, Brazil nuts, cashew, lotus seeds, macadamia, pecans, pine. Pistachio (non salted), pumpkin seeds | Peanuts |
Spices : Spices aid the digestion and absorption of nutrients as well as improve flavour. Food should have an overall spicing effect of being warming but not hot. It is the overall effect of spicing that is most important and not the individual spice used. Food should never be bland. | Bay leaf, caraway, catnip, cardamom, cilantro, cumin, coriander, dill, Fennel, rosemary, saffron, spearmint, turmeric, cloves, garlic (raw), ginger (dry), asafoetida, black pepper, basil, cinnamon, coconut, fenugreek, | Anise, ginger (fresh), marjoram, nutmeg, Oregano, poppy seeds, sage, salt, star anise, thyme, lemon verbena, peppermint, chamomile. | Cayenne, horseradish, hot mustard |
| Condiments : | None | None | Vinegar, tamarind as an ingredient. |
Beverages : These are best taken at room temperature or warm and never ice cold. | Above listed herbs as tea, hot milk, warm water. | tea ( green) | Alcohol (undiluted), coffee(caffeinated & decaffeinated), soft drinks, sweet fruit juices (undiluted), tomato juice, vegetable juices (green). |
Disclaimer: We have taken utmost effort whilst recommending dietary changes, various Yoga positions, breathing techniques, stretches and other exercises. However for the best advice we recommend you to consult our Ayurvedic physician if you have multiple health issues.
