© Jane and Lino Stanchich | Licensed Nutritionists, Macrobiotic Educators and Authors


Sleep is vital….essential for health. During sleep, our body heals, repairs, and even recharges, just like our phone battery. Sleep feeds us. As Shakespeare writes, sleep is the chief “nourisher” in life’s feast. Insomnia creates bad moods, sleepy days, and stupid, risky mistakes. It’s “alarming” that over 25% of all Americans and 50% of the seniors in this country are insomniacs, especially during the COVID pandemic.

In our DEEP SLEEP PROGRAM, wake up to true solutions! Scientists frequently report how extremely critical sleep is for our overall health. Poor sleep has been proven to lead to:

  • depression
  • poor immunity
  • anxiety/anger
  • high blood pressure
  • heart disease
  • obesity/diabetes
  • low performance
  • slow reaction


Our sleep is influenced by many factors, from breathing disorders, to hormones and medications, to past personal traumas. Yet, no influence is greater than our food. What we eat creates our blood and affects our body, physically, and mentally. Foods can make us tense, anxious, and nervous, or… relaxed, calm and peaceful. What we strive for is calm and peace in order to sleep!

Foods that contribute to insomnia:

  • meat
  • excess salt
  • poultry
  • refined sugar
  • crispy snacks
  • caffeine
  • nuts/nut butter
  • dairy products
  • alcoholic beverages
  • sodas

MEAT and poultry are high sodium - high cholesterol foods. Cows, pigs, chickens, and turkeys are inhumanity treated in factory farms. This fear and anxiety is transmitted to the humans who consume them. Animals also have a highly active energy and dense, fleshy meat, which can lead to restlessness and agitation in the human body.  

SALT of poor quality and in excess, causes contractions of the muscles, contributing to discomfort, dehydration, and restlessness in sleep. Consider the high doses of salt in your restaurant foods and snacks such as popcorn, chips or pretzels! These crispy, salty snacks, especially eaten at night, can keep you tossing and turning. 

REFINED SUGAR is a “neuro-toxin,” teaches Dr. Robert Lustig 1, among other scientists. According to studies at USC2 and Yale3, white sugar is a major cause of anxiety and hyperactivity known to greatly disturb sleep. Sugar also depletes minerals, causing dental decay, bone loss, and nerve damage. Lack of minerals can also lead to painful joints and nervous disorders that affect peaceful sleep. Alcohol, another form of sugar, can cause middle-of-the-night wakefulness. *Read on to discover healthier sweeteners.

NUTS and NUT BUTTERS can be healthy in moderate amounts, but if insomnia “plagues” you, we suggest you avoid salted or roasted nuts, eat fewer nuts, and/or eat them earlier in the day, and exercise more to burn off the fats. Be sure to drink water to hydrate after eating fatty or salted snacks.

CAFFEINE creates insomnia. No question! Coffee is the main dietary cause of insomnia in America. Coffee shops are filled in the mid afternoon - a time too close to bedtime for caffeine-sensitive persons. Timing is everything! Be smart. If you drink coffee, have a small amount early in the day. (You may need to totally stop coffee and caffeine.) To taper off of coffee, gradually dilute it with hot water, vegan milk, tea, or grain coffee. Chocolate and sodas have high levels of caffeine so these can also keep you up at night when you crave sleep!

DAIRY PRODUCTS are high in cholesterol and have zero fiber. In some people, they contribute to constipation, acne, and depression. Cow’s milk products can also interfere with respiratory wellness and sleep, as they sometimes cause nighttime congestion, sniffles, colds, and asthma that wake you and keep you up. Switch to delicious organic nut milk or grain milk, vegan cheeses, and vegan frozen desserts. 



In our next newsletter, watch for highly effective exercise and lifestyle tips to achieve peaceful DEEP SLEEP! Now read about healthier foods:

  • organic plant-foods
  • leafy green vegetables
  • whole grains/seeds
  • vegan protein: beans
  • sea vegetables
  • fermented vegetables
  • non-caffeinated drinks
  • natural sweeteners

ORGANIC FOOD is crucial for overall health, physical, mental, and emotional. Take great care to select and eat all organic plant foods, grown with no chemicals, pesticides, or fungicides. Organic home gardens are becoming popular. Support local organic farmers, true heroes of humanity. Our website home page has locations of organic farms in your area:

GREEN, LEAFY VEGETABLES, high in minerals, vitamins, and fiber, are an important part of a balanced meal. The high-calcium content of dark, leafy greens make them bone-builders, blood strengtheners, and natural tranquilizers to help induce and maintain sleep.

WHOLE GRAINS and seeds are healthy complex-carbohydrates enjoyed worldwide. With high levels of minerals, fiber, and flavor, whole grains are the foundation of a well-balanced, modern diet and a remedy for insomnia. They are satisfying, allowing one to feel full and better able to avoid meat. Chewing whole grains well is the key to unlocking the high energy of these nourishing foods4.

BEANS are international vegan favorites; satisfying, with as much protein as high-cholesterol meat. Beans are abundant, varied, inexpensive, ecological, high-fiber and…delicious! Learn to prepare and eat them properly for optimum digestion!5

SEA VEGETABLES are the high mineral plants grown in the oceans. They are eaten worldwide and have been used for decades in American foods as thickeners. Today, added to everyday dishes and even desserts, sea vegetables increase immunity and are antidotes to infection, bone loss, joint pain, anxiety, and insomnia.

FERMENTED FOODS are included in well-balanced, nutritious diets in every culture. High in natural pro-biotics, pickles and sauerkraut, eaten with a meal, aid digestion, improve immunity, and increase nutritional absorption. This helps to eliminate nighttime indigestion that results from eating late or not chewing well, which can create great discomfort and destroy sleep.

sleep tea

HEALTHY SWEETNERS are part of a delicious, satisfying diet. Brown Rice Syrup, Maple Syrup, Barley Malt, and Whole Stevia Leaf are all sweeteners recommended for beverages and desserts. Also include seasonal fruits, fresh carrot juice, and sweet vegetables to make your life sweeter!


We recommend that you brew a mug of organic CHAMOMILE TEA and drink it an hour before bed. Let the tea brew well - up for ten minutes to aid sleep. We love to use the German Glass Tea Pots from Natural Lifestyle Supplies.

Be sure you stay well hydrated throughout the day also. Dry muscles can become tense, tight, and uncomfortable, causing restless sleep…and, by the way… also dry skin and wrinkles. 

For more details about Macrobiotic Counseling, Coaching, healthy plant-based food lists, recipes, menus, and healing testimonials, visit


  1. Sugar: “The Bitter Truth” - Dr. Robert Lustig - lecture series at USC, Berkeley, You Tube
  2. Some kids with ADHD are “turned on” by copious amounts of sweet stuff. A study2conducted by the University of South Carolina concluded that the more sugar hyperactive children consumed, the more destructive and restless they became.
  3. A study3conducted at Yale University indicates that high-sugar diets may increase inattention in some kids with ADHD.
  4. Power Eating Program: You Are HOW You Eat by Lino Stanchich, or (The ultimate chewing manual.)
  5. Macrobiotic Cooking for the Whole Family, A whole meal prepared with full instructions. (video/download,) Jane Quincannon-Stanchich,

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Lino and Jane Stanchich (828) 299-8657    Sean DiMaria (803) 319-8407

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