The Insomniac’s Sleep Smoothie Recipe

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This post is for those know how much better your day is when you get a good night’s rest.

Insomnia is a major problem in the US and leads to other mental problems like depression and physical ailments not to mention decreased productivity.

Here’s a heat map of sleep disorders in the United States. Notice the colder states have higher rates of sleep disorders. Why is that? Is it because they’re indoor more often and their circadian rhythm is disrupted? It could be related to bluelight exposure, which is the light emitted by electronic devices such as cell phones, TV’s, computers.

Map of age-adjusted prevalence of short sleep duration (<7 hours) in the United States in 2014 by state. State prevalences are grouped into quartiles. Lowest quartile (28.5%-31.9%): Colorado, Idaho, Iowa, Kansas, Minnesota, Montana, Nebraska, Oregon, South Dakota, Utah, Vermont, Washington, Wyoming. Second quartile (32.0%-34.9%): Arizona, California, District of Columbia, Illinois, Maine, Massachusetts, Missouri, New Hampshire, New Mexico, North Carolina, North Dakota, Texas, Wisconsin. Third quartile (35.0%-37.9%): Alaska, Arkansas, Connecticut, Delaware, Florida, Louisiana, Mississippi, Nevada, New Jersey, Oklahoma, Pennsylvania, Rhode Island, Tennessee, Virginia. Highest quartile (38.0%-44.1%): Alabama, Georgia, Hawaii, Indiana, Kentucky, Maryland, Michigan, New York, Ohio, South Carolina, West Virginia. Geographic clustering of the highest prevalence of short sleep duration was observed in the southeastern United States and in states along the Appalachian Mountains, and the lowest prevalence was observed in the Great Plains states.

Why does bluelight matter? Bluelight inhibits melatonin production from the pineal gland. Melatonin is a hormone secreted from the pineal gland that controls your sleep-wake cycle. Excessive bluelight disrupts your circadian rhythm.

What can you do? Have a smoothie and and turn the tv off.

There are certain fruits known to increase natural melatonin production: kiwi and banana to name a few. Melatonin pills don’t cut it because gut absorption does not match natural secretion.

Here’s our recipe for a sleep smoothie:

2 kiwis
2 bananas
2 cups almond milk
1 teaspoon of saffron

Throw it in a blender and enjoy 1 cup of it per night for the next 2 nights.

Alone, this smoothie will not magically put you to sleep but incombination with the following basic sleep tips, you should have a good nights rest.

Sleep Tips
1. No TV, cell phone, tablet, computer 1 hour prior to turning the lights off and going to sleep
2. No caffeine after 12PM noon
3. 2 cups of water for every 100 mg of caffeine intake throughout the day
4. At least 64 oz. of water intake per day

Note: Avoid if allergic to any of the ingredients above

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