Food and Sleep Disorders
 Avoid and/or reduce use of caffeine.
Caffeine is usually used by people who need to work during nights.
Caffeine (coffee, tea, coca-cola, chocolate) should be used in small proportions and always 3-4 hours before bedtime (as far from sleeping time as possible).
Avoid sweets
Increased use of sugar can change sleep-wake cycle. Sugar products can provoke uneven blood sugar levels and it can disrupt sleep in the middle of the night.
Some food can help you sleep.
Tryptophan is an amino acid that is a precursor to serotonin, which is then converted to melatonin.
Carbohydrate snacks such as whole grain crackers before bedtime may help to promote sleep.
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Eat magnesium-rich foods
It is well known that magnesium is a natural sedative element. Deficiency of magnesium can provoke sleep disorders as well as constipation, muscle cramps, anxiety, irritability and muscle’s pain. Magnesium is also very useful for women suffering from restless leg syndrome.
Magnesium rich food could be discovered in vegetables, fruits and seeds – green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer's yeast and whole grains.
Fruits recommended for good sleep.
Lemons, figs, dates, bananas, grapefruits and mulberries.
Natural home remedies for prevention of sleep disorders in women
Hot baths 1-2 hours before bedtime is old very well known toll for body relaxation before going to sleep. Hot baths can relax not only body but also the mind (spirit) which can prevent sleep disorders by regulating the whole sleeping process.
One glass of hot milk combined with honey. About 20-30 minutes before bedtime.
Valerian (Valeriana officinalis) is well known herb that has been long used as an effective remedy for relaxation and sleep disorders. It is very popular in Europe but not effective for everyone.
Valerian should be used during few weeks before noticing the effect.
Valerian should be taken 50-60 minutes before going to sleep every day during 2-4 weeks.
Mix buttermilk, cinnamon and honey - use it as “good night” ritual every day. About 35-45 minutes before going to sleep.
Mixture of 25-30 ml of milk extracted from poppy seeds and some sugar can be used just before going to bed.
Lettuce juice mixed with one tea spoon lemon juice – to be used 10-15 minutes before bedtime.
Herbal sleeping teas are well known sleep promoters (chamomile, St. John's wort, lime blossom, passionflower, hops, Lime blossom tea with a pinch of skullcap).
Sleeping tea is the most known ancient proved solution for women sleep disorders.
Preferable sleeping position is sleep on side (right and/or left). Better avoid sleeping on back. Special sleeping pillows could insure the full comfort and relaxation.
Head massage and/or combing the hair before bedtime (20-25 minutes before going to sleep) can also prevent any sleep disorders.
Melatonin is recommended when sleep-wake cycle is disturbed. Recommended to women with shift working schedules, travelling women and women with unusual working-sleeping schedules.
Melatonin should be taken about 25-30 minutes before scheduled sleep time. Better to combine with special sleep masks.
Kava is an anti-anxiety herb. Kava can be recommended to women who suffer from anxiety-related sleep disorders.
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Nature's Way - Valerian Root
Valerian has a relaxing effect on the nervous system, it promotes relaxation in persons leading a hectic lifestyle and helps support restful sleep. It was used and promoted anciently by 10th century Arabic physicians, it is still very popular in Europe and western Asia.
Take three capsules one hour before bedtime. For intensive use: Take 4-6 capsules.
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Yogi Bedtime, Herbal Tea Supplement
Tuck yourself into bed and get a restful night’s sleep with a cup of Bedtime tea. This blend is an effective combination of herbs traditionally used for centuries to promote relaxation and sleep. Valerian and organic chamomile can help calm nervousness and restlessness. St. John’s Wort is known for its positive effects on overall mood, while passion flower, used in Native American remedies, helps reduce common anxiety to support sleep. Licorice, cardamom and cinnamon add a delicious, warming flavor that’s just right for drinking before bedtime. So, relax and drink Yogi Bedtime tea—for a good night’s sleep.
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Health King Quality Sleep Herb Tea
For quality sleep and reduce premature grey hair. 100% Natural. This herb tea is made of the precious wild atractylodes chinesis and mulberry grown in the pollution-free forest of northeast China, with a few other precious herbs. With an excellent natural
- Proven formula used for centuries
- Taste great for both hot and iced tea
- Individual tea bags without metal staples
- Most herbs used are hand picked wild herbs
- Well sealed to keep freshness
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Yogi Kava Stress Relief, Herbal Tea Supplement
When stress has a hold on you, take a break and brew a cup of kava stress relief. Native to Oceania and the south pacific islands, kava has traditionally been cultivated for its power to calm the body and mind and encourage a good night’s sleep. Kava is also recognized for its ability to promote a state of relaxed awareness without compromising mental functions. Yogi’s kava stress relief tea combines this relaxing herb with cinnamon and sarsaparilla to add warmth and spice, and carob pod for rich flavor. Relax and find tranquility with a warm soothing cup of kava stress relief.
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Shan Tea Relaxing Sleep Herbal Brew
A unique infusion made of natural herbs helps falling asleep. Tasting great and smelling wonderfully, Sleep-tea is the easiest, natural and most enjoyable way to prepare your body for a relaxing, good night sleep.
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NightWave Sleep Assistant
- For falling asleep naturally; quiets the mind and body by guiding you through a pre-sleep relaxation routine that will change your attitude about falling asleep
- For people who experience common insomnia due to stress, an overactive mind, feelings of agitation, pain, shift work or jet lag; even helps children stay in bed and fall asleep by giving them a simple routine to fall asleep
- Silent, completely natural, non-invasive, and requires no headphones, wires or masks; soft light is dim and soothing - not associated with bright light therapy
- Safe and effective for all ages; original version of nightwave does not come with a carrying case
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