Mr. Sleepless struggled with insomnia and traveled the world seeking a solution. He incorporated dietary and lifestyle practices from various cultures including India, Arabia, Judaism, the Mediterranean, and Chamorro. This included foods like baked eggplant, hummus, coconut dishes, and fasting. Combining elements from different cultures helped Mr. Sleepless relax and finally recover normal sleep.

1. Sleeping Problem Solved by Melting Pot
THE PERFECT MULTICULTURAL
DIET TO ENHANCE SLEEP

2. MR. SLEEPLESS AND HIS PROBLEM
Mr Sleepless couldn't sleep. No matter what he did, it
was impossible. Work, children, money... every time
he closed his eyes, problems came to his mind...
He started concentrating on his breath... but couldn't
really concentrate for more than a short while.
He tried thinking differently but...... he kept yawning
and yawning, thinking I'll surely get sleepy doing this
... but alas!!! It didn't work

3. MR. SLEEPLESS AND HIS PROBLEM
One day, he decided that he had to do
something. The World is very big and
diverse. Let's see what the World can offer
me to fix this problem. And this is how he
started his trip around the World seeking a
solution to his problem...

4. INDIAN WAY
He goes to the Himalayas
and a guru advises
thus...........................
1. After waking up, do Avilom Vilom (breathing exercise) for 15 minutes.
2. Take bath and pray to God for a few minutes.
3. Have a breakfast of hot baked rice cake (Idly) with coconut paste
(chutney) & a glass of hot milk.
4. Have a lunch of cereals and vegetables (options of rice + vegetable
gravy or Indian bread + vegetables + salads).
5. Have green tea + hot baked eggplant in the evening.
6. Have dinner of Indian bread + vegetable curry
7. Have a mixture of mashed ripe banana & roasted cumin seeds before
going to bed.
Baked eggplant, Avilom Vilom & ripe banana mixture all help relieve stress &
promote sleep.

5. DAY IN INDIA:YOGA KRIYA
Avilom Vilom
1. Sit on a flat surface on the ground or on a chair.
2. Sit with your back, neck and head straight and aligned.
3. Calm yourself and be at peace with yourself.
4. With your right thumb, close the right nostril.
5. Inhale slowly through left nostril to the count of 2 or 3 or more
if you are comfortable.
6. Now close the left nostril with the ring finger, keeping the
other nostril also closed.
7. Pause for a second while holding the breathe.
8. Release the right nostril by removing the right thumb and
exhale slowly to the count of 4 or 6 or more, if comfortable.
9. Now inhale slowly with the right nostril and hold with thumb
and exhale through left nostril using the above steps.
10. This is one round. Do 10 rounds to start with.
11. Close your eyes while doing this excercise and focus on your
breath.

6. DAY IN INDIA: BAKED EGGPLANT RECIPE
Eggplant or Brinjal is a vegetable that promotes sleep. While in India, Mr.
Sleepless tasted local meals and enjoyed so much!
Eating soft, baked brinjal with honey in the evening helps in having a sound
sleep. Eating it for several days helps cure insomnia.
Baked Eggplant Recipe
Ingredients : 1 kg eggplants, 1/4 kg onions, 1/2 kg
tomatoes, 2 garlic cloves, olive oil, pepper, salt.
Method : Fry onions in the frying pan. Peel
tomatoes; chop and smash them. Crush the garlic
cloves with a fork. Blend tomato paste with garlic.
Wash the brinjals and cut them into horizontal
slices. Grease a nonstick pan with butter and saute
the sliced eggplants. Add the tomato paste to the
onion and cook until soft and fragrant. Lay the
eggplant in a baking dish. Pour the tomato-onion
mixture over the eggplants. Preheat the oven @200
degrees C and bake it for 45 minutes.
Serve it with cheese.

7. LIVE THE ARABIAN EXPERIENCE
AN ARAB WILL OFFER HIS GUEST THE BEST FOOD AND COMFORT THAT HE CAN AFFORD, OFTEN DENYING HIMSELF IN DEFERENCE TO HIS GUEST.
Healthy Breakfast
• Hummus with pita bread
• Filafil
• Turkish Coffee
• Fatayer w/Labneh
Strong Lunch
• Fattoush Salad
• Grilled Hammour (Grouper); or
• Grilled / Barbeque Chicken;
• with Hummus / Muttabal
• Shineena (Laban)
Light Dinner
• Leb. Fruits Salad Mezze
• Tabouleh (Bulgur Salad) / Vine Leaves Take your friends for a Sheeha once in a month
• Khubus (Arabic Bread) with Kebabs with a game of dominoes / carroms, and get
• Zaatar (great for breakfast, also) relaxed before a good night's sleep, though
• Gahwa too much of it may be habit forming. Mr.
Sleepless was very lucky, he was invited to it!

8. LIVE THE ARABIAN EXPERIENCE
AN ARAB WILL OFFER HIS GUEST THE BEST FOOD AND COMFORT THAT HE CAN AFFORD, OFTEN DENYING HIMSELF IN DEFERENCE TO HIS GUEST.
Mr. Sleepless couldn't resist playing some of the
games that were prepared for him. Clever games,
strategy, a lot of fun - and relaxing, too!
Carrom is a "strike and pocket" table game of Eastern
origin similar to billiards and table shuffleboard. It is
found throughout the East under different names
though most non-eastern people know it by the East
Asian name of Carroms (or Karrom). It is very popular
in India, Pakistan, Bangladesh, Sri Lanka and
surrounding areas. In Pakistan, many clubs and cafes
have regular tournaments. Carrom is very commonly
played by families and at family gatherings and other
functions. Different standards and rules exist in
different areas. (Wikipedia)

9. WITH JEWISH FRIENDS: A DAY OF REST
Mr. Sleepless takes a rest.
• It is healthy to set aside one day each
week as a day of rest.
• Enjoy time with your family, pray, eat,
relax, take a walk, read a book.
• The food indicated here might be eaten
by an American Jewish family of
European origins.

10. FRIDAY & SATURDAY: THE SABBATH
(JEWISH STYLE)
He relishes the Jewish hospitality
Friday night dinner:
• Matzah ball soup
• Roast chicken
• Green vegetable
• Potatoes
• Challah (braided egg bread)
• Wine
Saturday breakfast
• A slice of challah w/ butter
• Fruit
• Coffee
Saturday lunch Challah
• Bagel, cream cheese
• With lox (smoked salmon)

11. SATURDAY AFTERNOON: GO
MEDITERRANEAN
After having lunch, Mr. Sleepless decides to take
a siesta. Let's try the Mediterranean way, he
thought... Siesta
The traditional Spanish style Siesta can last up to two hours to avoid the hottest part of
the day. The recommended form is a short 10-20 minute nap. Research shows that the
majority of people suffer from tiredness twice in every 24 hour period. We are what's
called Bi-phasic. So a nap in the middle of the day can help avoid the mid-day slump.
http://www.siestaawareness.org/pages/siesta-facts.php

12. SATURDAY NIGHT: GO MEDITERRANEAN
Mr. Sleepless learns to cook and eat Mediterranean
food. Zuccchini and mushrooms promote sleep.
Grilled chicken and vegetables
• Zucchini
• Green Asparagus
• Kaki
• Mushrooms
• Onion
• Chicken
• Olive oil
• Basil
• Pinch of Salt
• Some grapes as a dessert
• Red wine
• Some cheese and walnuts (if this
is not enough)
This is a healthy and easy-to-do dinner. All you need to do is grill various vegetables (I usually use a frying
pan). Serve them with olive oil to pour on top of everything and some basil for the kakis.
This meal can also be fun for everybody if you place the grill in the middle of the table and everybody
cooks his/her own meal.

13. SATURDAY NIGHT: GO MEDITERRANEAN
Social life
After a healthy dinner, In the Mediterranean culture the social life
has been very important since ancient
Mr. Sleepless decides to times.
go out with some friends - It does not need to be related to a religious
or political event.
but doesn't stay out too Keeping in touch with your relatives and
friends helps to reduce stress and calm you
late. down.
Walking, feeling the sea
breeze and listening to
some music seems a
great plan!

14. SATURDAY NIGHT: GO MEDITERRANEAN
In order to find the perfect Almond Trees
One of the most beautiful sights of
sleep, when Mr. Sleepless Majorca (Balearic Islands, Spain) is in
February when all the almond trees are
in bloom.
comes home he drinks a
Perfumes, pictures... this delicate flower
cup of warm Almond milk. has inspired lots of handmade products.
Almond milk, some
cinnamon, nutmeg and a
tablespoon of honey make
the perfect combination!

15. SUNDAY MORNING: GO MEDITERRANEAN
• Fresh Orange Juice
• Coffee with milk
• Mashed tomato
• Olive Oil
• Salt
• Whole grain bread
(toasted)
This breakfast is designed to
give you energy, and it makes
Mr. Sleepless jump from his
bed and start a new day.

16. SUNDAY MORNING: GO MEDITERRANEAN
Meditation
Taking some time for ourselves it is
very important in order to
equilibrate our minds.
A relaxing place could help Mr.
Sleepless to achieve this goal. The
Mediterranean coast is full of
churches and monasteries. Maybe
a visit could have positive effect.
Churches used to be a place to meet in the old days.
Nowadays, not as many people attend the service on a
Sunday morning, but churches are still a great place to pray
and think.
Open almost all the time, the smell of myrrh and incense
helps a person to relax and meditate.
Iratxe Monastery at Navarra, Spain

17. SUNDAY LUNCH: GO MEDITERRANEAN
A very healthy and ecological attitude is to consume seasonal
produce. Mr. Sleepless is aware of this and thought that it is a
good idea for his special sleep enhancing diet. Walnuts and
pomegranate are a very good options.
Autumm Salad
• Spinach
• Pomegranate
• Walnuts
• Olives
• Tomato
• Fried onion
• Olive Oil
• Wine Vinegar
• Salt
Mix all ingredients in a bowl and eat!

18. SUNDAY LUNCH: GO MEDITERRANEAN
Onion and carrots are another food that promotes sleep. Mr.
Sleepless had to try it!
Baked Sea Bass
• Sea Bass (or other white fish)
• Potatoes
• Carrots
• Onions
• Lemon
• White wine
• Olive Oil
• Salt
• White Pepper
Preheat oven at 180º C. Place some olive oil, the potatoes and some sliced onion and carrots in an oven
proof dish. Place the cleaned fish on top. For each fish, prepare a mixture of juice of one lemon and half a
cup of white wine, salt and pepper. Cover the fish and vegetables with this mixture. Pour a small amount of
olive oil on the fish; this will make it golden and crispy. Bake for 45 minutes (until potatoes are soft).
Remember to baste the fish and vegetables from time to time with the mixture oflemon and wine from the
oven dish. Enjoy with white wine.

19. SUNDAY AFTERNOON:CHAMORRO
COCONUT CUISINE
Mr. Sleepless travels to the Micronesian island of
Saipan, located in the Northern Mariana islands to completely
de-stress and enjoy the relaxed island pace and the plentiful
Chamorro cuisine, an influence of
Spanish, German, Japanese, American and Filipino tastes.
As a welcome visitor to the island, Mr. Sleepless discovers that
he is able to eat, play and rest to his heart’s content!

20. SUNDAY NIGHT: CHAMORRO COCONUT
CUISINE
Coconut Shrimp
Mr. Sleepless is ready for a relaxing • 3-4 cloves garlic, crushed
• 2 cups fresh coconut milk
sunset cruise dinner and treats • Salt and pepper to taste
• 2 dz. Lg. Shrimp, cleaned
himself to tropical coconut dishes. • 1 med. Green chili pepper
• 1 med. Onion, sliced
Coconut Tuba
• 1 fresh coconut juice, without
the pulp
• 1 teaspoon coconut vinegar
Healthy Chamorro Dinner • 1/4 cup vodka
• Lechen Biringhenas • 1/2 cup ice cubes
(Eggplant Coconut)
• 8 eggplants, BBQ’d
• ½ cup fresh coconut milk
• Juice from 1 lemon
• 5 hot peppers (to taste)
• Salt to taste
• 3 tablespoons cilantro
• 1 tomato, diced

21. MONDAY MORNING: CHAMORRO COCONUT
CUISINE
On Saipan, he wakes up just past sunrise and goes out for
a swim in the azure clear waters. But first, a healthy
Chamorro breakfast will be appreciated.
•Coconut Banana Smoothie
1 banana Sunrise Scramble with Wheat
1/2 cup fresh coconut milk Toast
1/4 cup freshly grated coconut 1 lb extra firm tofu, drained and
1/2 cup nonfat yogurt pressed
1/4 cup skim or soy milk 1 tbsp coconut oil
1 1/2 tablespoons honey 1 medium onion, chopped
2 teaspoons fresh lime juice 2 cloves garlic
3 ice cubes 1 red bell pepper
1 green bell pepper
1 green onion
½ tsp turmeric
1 tsp thyme and salt to taste

22. MONDAY LUNCH: CHAMORRO COCONUT
CUISINE
Healthy Chamorro Lunch
Mr. Sleepy feels energetic and hikes Fresh Coconut Water
down to Forbidden Island and works up an Fish Kelaguen
• 2 pounds fresh yellow-fin tuna
appetite. He visits one of many • 1 small onion finely chopped
restaurants serving authentic local cuisine. • juice of 8-10 lemons
• 3-4 hot chili peppers seeded and
finely chopped
• ½ cup freshly grated coconut
• ¼ cup pickled ginger finely
chopped
• 2 green onions chopped
• Salt to taste
Chicken Chalakiles
• 1 whole chicken
• 4 cups ground rice
• 1 medium size onion, finely diced
• 4 cloves garlic, finely chopped
• salt to taste
• 2 Tbs black pepper
• 1 cups achote seeds in 2 cups
water

23. MONDAY LUNCH: CHAMORRO COCONUT
CUISINE
Feeling a bit adventurous, Mr. Sleepless decides to tour the North on
an ATV and sees the infamous Banzai Cliff, Bird Island and Last
Command Post! The tour passes an old fruit farm and there, he
samples Coconut Sashimi, titiyas and drinks fresh coconut juice from
the fruit. Healthy Chamorro Snack
• Coconut Sashimi
1 young coconut
Soy sauce
Wasabi paste
Hot pepper to taste
•Titiyas (coconut tortillas)
4 cups of flour
2 tablespoons baking powder
1/2 cup sugar
Pinch of salt
2 cups fresh coconut milk
2 tablespoons vegetable oil

24. ONE DAY OF FASTING
• Mr. Sleepless also finds out that Fasting .... (no it's not a
joke) also helps . He was surprised!
• He learned that fasting helps strengthen the digestive
system.
• There are different types of Fasts.
• Skipping one or two meals
• A whole day just on water
• A whole day just on fruit.
• Mr. Sleepless decides that he will
fast once a month

25. SLEEP RECOVERED
He did not notice how, but Mr. Sleepless could finally sleep
again! He doesn’t remember if his wonderful trip was a dream
or a reality. But one thing that really helps a person relax and
get a good night’s sleep is positive thinking! Planning and
imagining really helped him!