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Superfoods for Deep Sleep -- Issue #33
January 19, 2013



  1. Why Insomnia?
  2. Superfoods for Deep Sleep
  3. Superfood Sleeping Products
  4. Recipe of the Month


Why Insomnia?

Are you one of the many people who struggle to fall asleep at night or wake up unable to fall back to sleep? There are many reasons insomnia effects one out of six people worldwide. A variety of factors could be the culprit, the main ones include: hormonal imbalance, digestive upset, anxiety/stress and malnutrition. Deep, peaceful, rejuvenating sleep is essential for recharging the cells and all organs of the body so we can feel inspired and energetic during our waking hours.

For those of you challenged with chronic insomnia below are a few superfood "sleeping foods" and/or product supplements you might want to consider adding to your diet.

Superfoods for Deep Sleep

1) Chlorophyll rich foods - Green leafy vegetables and green juices can provide us with many nutrients like calcium and magnesium needed for a relaxed sleep state. Algaes, like blue green algae, are rich in chlorophyll as well as Omega 3 fatty acids.

2) Omega 3 Fatty Acids - People with chronic insomnia are usually deficient in Omega 3. Fish (salmon and sardines especially) are very high in Omega 3, but some raw vegan sources include: algaes, walnuts, chia seeds, hemp seeds, flax seed oil, and sprouts, especially sunflower.

3) Reishi Mushroom - The medicinal mushroom, Reishi, is a known remedy in China to help relieve insomnia and provide deep nurturing sleep.

4) Mucuna Pruriens - Mucuna is a powdered extract containing high amounts of L-dopa, which benefits the nervous system. It is also high in tryptophan.

5) Mineral Rich Foods - This includes plenty of seaweeds, mineral rich herbal teas and green juices.

6) B Vitamins, particularly B12, Niacin (B3) and Vitamin B6 - B Vitamins help in the regulation the body's level of tryptophan, an amino acid important for maintaining healthy sleep. Bee pollen is high in B Vit's and tryptophan.

7) Magnesium and Calcium rich foods - Sesame seeds, green leafy vegetables and chamomile tea are high in calcium. Magnesium can be found in many nuts and seeds, bee pollen, algaes and sprouts. Magnesium helps to provide balanced calcium levels and both together relax the nervous system.

8) Herbal Sleep Aids - Of course there are specific herbs that can be used as teas to help calm the body and mind to prepare for sleep time. These include: chamomile, valerian, passionflower, poppy, etc. (See our Sleep Tea recipe below.)

9) Chinese tonic Herbs - Chinese tonic adaptogens also help to restore nerve force and deep states of inner peace when taken over a period of time. (Also see Dragon Herbs "Lights Out" formula below.)

Superfood Sleeping Products

Here is a list of natural food based sleeping supplements you might want to give a try if you experience insomnia on a regular basis.
  1. Lights Out by Dragon Herbs - A Chinese tonic adaptogen herbal formula designed to promote deep sleep.
  2. Sleep Wizard by Dr. Dave's Best - An all natural "sleeping pill" that contains a unique combination of sleep promoting ingredients, including melatonin.
  3. Vitamineral Green by Healthforce Nutritionals - A potent super green powder extract packed with essential vitamins and minerals.
  4. O-mega-Zen by Nutru - A raw vegan algae based Omega 3 oil.
  5. Magnesium Supplement by Quantum Nutrition - A highly absorbable form of magnesium, produced by a fully reacted amino acid chelate.

Recipe of the Month:

Sleep Tea

Drinking a nice cup of sleepy time herbal tea about 3 hours before bedtime can really help to deeply relax your muscles, mood and mind at the end of the day.

Here is my all time favorite insomnia remedy and natural sleep aid tea formula. It especially helps to reduce restlessness and overactive thoughts. It is, in part, also a digestive tea. Often times when the colon or digestive tract is calm we can sleep more restfully.

This is a strong herbal infusion using a lot of herbs and very little water, so you may or may not enjoy the taste so much. This is because it needs to be potent and herbs, like valerian root, can be strong tasting. Also, you don't want to drink a whole lot of liquids before bed, so you don't need to get up to release fluid.

All the herbs used in this recipe are dried and usually can be found at your local health food store.


  • 2T chamomile
  • 2T passion flower
  • 1T lemon balm
  • 1T nettle
  • 1t fennel seed powder
  • 1t peppermint leaf
  • 1t valerian root
  • one dropper California poppy tincture

Herbal Tea Infusion:

Add the above dried herbs to a one pint mason jar and add enough hot water to fill the jar. Infuse with a lid on for at least 30 minutes.

Strain and add poppy tincture and a natural sweetener if desired.

Thanks for joining me on my thirty-third edition of Superfood Evolution! If you would like to subscribe or tell a friend click here.

Until next month...

Here's to your Superhealth!

Much love,




All information in this ezine is the personal view of the author and is for educational purposes only and not intended as medical advice, diagnosis or prescription. This information has not been evaluated by the FDA and is not intended to cure or prevent any disease.

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