What to Eat for Deep Sleep

By Pina LoGiudice ND, LAc and Peter Bongiorno ND, LAc Directors of Inner Source Health

Posted on | By Pina LoGiudice ND, LAc, Peter Bongiorno ND, LAc | Comments ()

Problem: Hormonal Issues With Sleep Problems

Solution: Dandelion 

Dark green leafy vegetables have more nutrients than we will probably ever completely understand. While dandelion is not traditionally known as a sleep-inducing food, we have found using the liver-cleansing properties of dandelion to be a valuable aid in helping sleep.

A healthy liver will balance blood sugar. Blood sugar fluctuations and drops are a major factor in insomnia and waking at night. Hormonal issues, especially in perimenopause and post-menopause can also stop a woman from obtaining a good night’s sleep. In Chinese medicine, foods like dandelion can help balance the liver and nourish the yin, which ultimately strengthens the function of the blood, fluids and hormonal balance.

We like our dandelion as part of a good dinner. We often steam or blanch the dandelion first, then sauté with garlic and organic extra virgin olive oil.

Conclusion

There are many causes of poor sleep and regular sleep problems can hurt our overall health. Medications can help us get to sleep, but carry a high risk. Long-term healthy solutions include balancing blood sugar, creating healthy sleep rituals, and can include using foods like pumpkin seed, oatmeal, dandelion, Montmorency cherries and an occasional pulque. Nighty night.

References

1. M Irwin, A Mascovich, JC Gillin, R Willoughby, J Pike and TL Smith Partial sleep deprivation reduces natural killer cell activity in humans Psychosomatic Medicine, Vol 56, Issue 6 493-498

2. Sheldon Cohen, William J. Doyle, Cuneyt M. Alper, Denise Janicki-Deverts, Ronald B. Turner, Sleep Habits and Susceptibility to the Common Cold Arch Intern Med. 2009;169(1):62-67.

3. Gallene, D. Sleeping pill use grows as economy keeps people up at night. Los Angeles Times. March 30, 2009.

4. Kripke DF, Langer RD, Kline LE. Hypnotics' association with mortality or cancer: a matched cohort study. BMJ Open. 2012 Feb 27;2(1):e000850.

5. Burkhardt S, Tan DX, Manchester LC, Hardeland R, Reiter RJ. Detection and quantification of the antioxidant melatonin in Montmorency and Balaton tart cherries (Prunus cerasus). J Agric Food Chem. 2001 Oct;49(10):4898-902.

 

Article written by Pina LoGiudice ND, LAc
Co-Medical Director of Inner Source Health in New York

Article written by Peter Bongiorno ND, LAc
Co-Medical Director of Inner Source Health in New York