Insomnia: Treatment, Diet and Home Remedies

Food and Nutrition

Food to be taken
  • Whole-grain cereals like oatmeal and breads, and other complex carbohydrates
  • Lean red meat and other iron rich foods
  • Chamomile tea
  • Banana and nuts
  • Cheese products and peanut butter
Food to be avoided
  • Alcohol
  • Milk if intolerant should be avoided
  • Avoid over the counter weight loss products
  • Avoid simple carbohydrates such as white pasta, candy, chocolate, fruit juices, sodas, pastries and desserts
  • Try to skip desserts and high carbohydrate meals at night

Yoga and Exercise

  • Forward bend
  • Wide legged forward bend
  • Child pose
  • Seated forward bend
  • Plow
  • Supine spinal twist
  • Shoulder stand
  • Happy baby (ananda Balasana)
  • Goddess pose (supta baddha konasana)

Music and Meditation

  • Deep relaxing music and meditation helps relieving the symptoms.
  • Binaural music
  • Chakra music
  • Sleep music
  • Mindfulness bells

Home Remedies

  • Minimize the physical and emotional stresses on your body
  • Eat frequently prior to getting hungry
  • Make sure your bedroom is quiet, dark, and cool
  • Avoid long naps during daytime limit it to 30 minutes before 3 p.m
  • Eat a high protein snack before going to bed
  • Do not over-exercise
  • Add some B-complex supplements to your daily supplements

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