4 Changes to Kick Insomnia

It’s 3am. You are exhausted but you just CANNOT sleep. You’ve counted a thousand sheep, made a mental shopping list, and seriously considered reading a phone directory…anything to help you fall back to sleep. Insomnia again!

The next thing you know, your alarm clock is ringing and you are dreading the day ahead, wondering how you will get through it and silently screaming for your coffee.

Tired of that spacey extreme fatigue feeling from no sleep?

Here are 4 changes you can make to your diet to help your body find the rest it needs…


You may think that a nice glass of red wine is just the thing for relaxation and sleep.

Alcohol dehydrates the body and shortens your sleep. The quality of sleep that you do get is poor – fragmented and shallow. Hardly restful.

It’s best to stay off the drink until your sleeping patterns are regulated. Or have one glass several hours before bedtime, giving you ample opportunity to rehydrate.


Did you know your body can take up to one whole day to process the caffeine in just one Starbucks Americano?

When we are tired, we tend to load up on chocolates (another source of caffeine) and sugary snacks. Instead of giving you that extra boost you were hoping for, stimulants actually make you more tired and restless. You are now just “tired but wired”.

Break the cycle by cutting down on caffeine and refined sugar after lunch time.


Before running to the doctor for barbiturates or anti-histamines, give natural sleeping aides a try.

Certain herbs like valerian, vetiver, and lavender have traditionally been used as natural remedies to relax the body and mind and help induce restful sleep.

Unlike pharmaceuticals, which have a tendency to give you a  groggy feeling the following day, herbs help the body return to its own natural patterns itself.

In The Encyclopedia of Healing Foods, Dr Michael Murray and Dr Joseph Pizzorno suggest 2-3 grams of dried valerian root (eg as tea) 30 to 45 minutes before bedtime. You can also add 1 to 2 drops of pure valerian, vetiver or lavender essential oils to a cup of chamomile tea, also known for it soothing properties. (Essential oils that are not 100% therapeutic grade should never be ingested.)


Yes. It’s not food-related BUT exercise is such an important part of wellness it just couldn’t be left off the list!

The body is built to move! Gentle exercise is fantastic for balancing the body.

Working out first thing in the morning is the best way to get your body to wake up. Those feel-good endorphins are far healthier and more powerful than coffee. Even a brisk 15-minute walk daily can make a noticeable difference.

Avoid strenuous exercise in the evening though, as that can be overstimulating and disruptive for sleep. A half-hour stroll after dinner is a healthy way to end the day.

Insomnia is a common complaint these days, especially as more of us are exposed to blue light and too much light in general. Both disrupt our natural rhythms and day/night cycle. This, along with commonly-known sources of stress and EMF effects, it’s not surprising that so many people have insomnia. There is no denying why sleep is good. It’s when we are healing and rejuvenating. Try these tips and practice EMF hygiene and responsible use.