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The natural periodic suspension of consciouness during which the powers of the body are restored, (REM Sleep).

Sleep -
The natural periodic suspension of consciousness during which energy of the body id restored. A lack of sleep can result in chronic diseases such as: Diabetes, Heart disease, Obesity and Depression
Reference:
-https://www.merriam-webster.com/dictionary/sleep
- https://www.cdc.gov/sleep/index.html

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When the body is not provided with enough REM sleep it has been shown to impair the ability to learn complex tasks.

Reference:
https://howsleepworks.com.types_rem.html

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Also referred as "deep sleep". The principal characteristics during slow-wave sleep that contrast with REM sleep are moderate muscle tone, slow or absent eye movement, and lack of genital sctivity.

Reference:
https://en.wikipedia.org/wiki/Slow0wave_sleep

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Benefits: Lemon Balm has traditionally been used to treat wounds and as a sedative. It is often combined with Valerian to improve the sedative quality. Lemon Balm is also an essential oil that helps calm and reduce anxiety.

How to use: It can be used as the fresh herb, an infusion, the fluid extract, essential oil, or as an ointment.

Warnings: Lemon Balm is generally safe but it highly cautioned in those with hypothyroidism because it has shown to inhibit enzyme activity as well as reduce alertness.

Resources: Braun, L., Cohen, M. (2015).

Herbs and natural supplements: An evidence-based guide volume 2. Australia: Elsevier.

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Magnesium and Calcium together is beneficial for promoting sleep. These two supplements are both sleep boosters.

In the video below, it will show some foods that contain magnesium.

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8 Magnesium Rich Foods to Add to Your Diet

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Jujube seeds are commonly used in Chinese traditions to treat insomnia. Jujube seeds can be made into a type of soup or it can be created into a tea by adding water.

Jujube seeds contains beneficial nutrients, improves circulation, calms the mind, and relieves stress, anxiety, and depression.

Side effects: diarrhea, allergies, numbness to lips, and excessive stomach acid.

Reference:
http://www.chineseherbshealing.com/suan-zao-ren/

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Benefits: Anxiety, chemopreventive effects, and reduce anxiety. It has been known to improve sleep quality, reduce active wakefulness, and prolongs sleep.

How to use: For insomnia, it is suggested to take 300 mg of the Kava Kava extract.

Warnings: May cause gastrointestinal upset, headaches, loss of appetite, nausea, and slowed reaction time. The safety is unknown for people who are pregnant and it is cautioned for the elderly, those with Parkinson's Disease, and those with pre-existing liver conditions. Always consult a doctor prior to consuming.

References: Braun, L., Cohen, M. (2015).

Herbs and natural supplements: An evidence-based guide volume 2. Australia: Elsevier.

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The California Poppy is found on the West Coast and parts of Chile, Australia, and France.

Uses: Insomnia, incontinence, behavioral disorders (ADD, ADHD), anxiety, and nervous tension.

Benefits: This herb has a sedative effect due to the alkaloids present.

Cautions: Do not use while pregnant or breastfeeding. Consult an experienced doctor prior to consuming.

How to use: Typically consumed by making a tea out of the flower.

References: Herbs for restorative sleep. (n.d.). Retrieved from
https://www.herbco.com/t-sleep-herbs.aspx
California poppy- Health benefits and side effects (n.d.). Retrieved from https://www.herbal-supplement-resource.com/california-poppy-herb.html

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1. 5-HTP - Is the immediate precursor to the neurotransmitter serotonin. Serotonin promotes sleep and helps manufactuer melatonin in the body. Also helps to replenish the serotonin will lose as we age.
2. GABA (gamma butyric acid)- Is a naturally occurring chemical compound produced in the brain that helps to calm the excitability of neurons. GABA is an inhibitory neurotransmitter in the brain which has suppressive effects upon the excitatory neurotransmitters norepinephrine and glutamate. And it’s one the top sleep supplements.

3. L-theanine -  Is one of the most amazing sleep supplements. L-theanine is an amino acid that is found in abundance in some teas, especially green tea. What L-theanine does is to increase alpha wave activity in the brain, mimicking brain waves during deep sleep phases. Because of this, L-theanine increases the production of dopamine, serotonin, and GABA, which all promote sleep and elevate mood.

4. Vitamin B-6 -  Converts a small amount of the tryptophan in your body to niacin, or vitamin B-3, and serotonin, a neurotransmitter that helps regulate sleep patterns.

5. Passion flower - Is a popular supplement and tea that has been found very effective for helping to relieve both anxiety and insomnia. What passion flower does is to boost the level of sleep promoting GABA in the brain. Passion flower also helps to quiet brain activity, helping individuals relax, quiet the mind, and sleep better.

Reference:
https://www.theenergyblueprint.com/sleep-supplements/

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People with low levels of vitamin D or those who are deficient, may have trouble sleeping.
It is best to take in the morning so the effects do not counteract with melatonin production. sleep is improved when the vitamin d blood levels reach  60–80 ng/ml. Vitamin D can be obtained through sun exposure, cod liver oil, salmon, mackerel, and sardines.

Reference:
Vitamin D Deficiency Could Explain Your Restless Nights and Broken Sleep. (2017, January 30). Retrieved April 15, 2018, from https://bodyecology.com/articles/vitamin-d-deficiency-could-explain-your-restless-nights-and-broken-sleep

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Valerian is an herb that is native to Europe and parts of Asia but can be grown in North America. It is used for sleeping disorders such as insomnia, research shows that this herb can reduce the amount of time it takes to fall asleep by 15-20 minutes; however, the herb may need to be taken for up to four weeks prior to noticing any results. When taken in conjunction with hops and lemon balm herbs, the effects of Valerian are increased.

The long term usage of Valerian is unknown, clinical research has reported safety for up to 28 days. The safety of Valerian for children is unknown.

Side effects: headache, stomach upset, mental dullness, excitability, uneasiness, heart disturbances, sluggishness, dry mouth, vivid dreams.
Interactions: major side effects when taken with alcohol, xanax, or sedatives.

WARING: those who are pregnant, breast feeding, or recovering from surgery should NOT use this herb as there could be negative and potentially dangerous side effects.

Always exercise caution when using herbs.

Reference:
VALERIAN: Uses, Side Effects, Interactions and Warnings. (n.d.). Retrieved April 11, 2018, from https://www.webmd.com/vitamins-supplements/ingredientmono-870-valerian.aspx?activeingredientid=870&activeingredientname=valerian

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1. peanut butter and bananas on whole grain bread
2. roasted salmon
3. yogurt, granola, and cherries
4. chicken and rice
5. black bean quesadillas
6. turkey meatballs
7. banana and yogurt smoothie
8. apple, cheese, and crackers
9. chicken taco salad
10. pasta salad
see the link for what ingredients exactly promote sleep.

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Just imagine: Serving a delicious and easy dinner that will help your child fall asleep later that night. No, it's not just a fantasy! Research shows that certain foods make us sleepy, and preparing a meal full of them at dinner time is sure to ease your child's transition into dreamland. Some of the most common food items have pretty spectacular sleep-inducing properties. Chicken and dairy products, for example, contain tryptophan, an amino acid which aids the production of melatonin (the "sleep hormone"). Even some favorite snacks and desserts are jam-packed with the nutrients your child needs to fall and stay asleep. Easygoing and picky eaters alike are sure to find something to love among these 10 kid-friendly recipes that help induce sleep. Choose your favorite, and watch the struggles of bedtime slowly melt away!

10 Kid-Friendly Recipes that Help Induce Sleep

You've probably served this kid's favorite before. But did you know that everything in it helps promote better sleep? Bananas, usually known for being rich in potassium, are also a great source of Vitamin B6. Vitamin B6 is necessary for the production of melatonin, the hormone that tells us when it's time to sleep. Nut butters like peanut butter contain valuable unsaturated fats which improve serotonin levels. And whole grain toast is rich in magnesium; not getting enough magnesium may make it harder to stay asleep, according to the Journal of Orthomolecular Medicine .

Sprinkle on some almonds for added crunch - almonds are rich in magnesium, too. Or turn the treat into a grilled sandwich, just like grilled cheese, for extra comforting warmth and melty goodness. Yum!

Fish seems to be one of those foods that kids either totally love or totally hate. If your child is an example of the former, try this delicious and kid-friendly salmon recipe to help him get better sleep. Salmon is very rich in vitamin B6, vital to our body's production of melatonin and serotonin. Both of these play a huge role in falling - and staying - asleep. And salmon is also great for your child's heart health and weight, so it's a win on every level!

Okay, this one's more of a dessert! We've all heard that a glass of warm milk can produce the desired droopy-eyelid effect. But the truth is, any dairy product can produce this result. The calcium in dairy products like yogurt helps the brain process amino acids like tryptophan, also found in dairy products. Together, calcium and tryptophan aid in the production of melatonin. What's more, research suggests that calcium-deficient kids may have a tougher time falling asleep. Serving meals (or desserts!) rich in calcium can help alleviate insomnia symptoms in kids who are lacking in calcium. And according to , cherries are natural melatonin-boosters. One showed that drinking cherry juice before bed can help get rid of insomnia symptoms. Who knew dessert could be so helpful?

Any highly-rated recipe with the words "one pot" in the title is an automatic win in our book. In a busy house, less dishes are always a huge plus! This one pot recipe is a natural sleep-booster, too. Lean proteins like chicken are high in tryptophan - the amino acid responsible for that "I need a nap" feeling that comes right after eating that thanksgiving turkey! Tryptophan helps boost serotonin levels, so tryptophan-rich chicken is sure to work wonders on your child's sleep patterns. White rice plays a big part, too. It has a high glycemic index, so serving for dinner will slash the time it takes for your little one to doze off. For extra sleep-promoting power, choose jasmine; one found that people who ate a meal that included jasmine rice fell asleep faster than when they ate other rice types.

Kids can pick fights with each other all day, but if there's one thing they all seem to agree on, it's quesadillas. Though when we think of the melty, cheesy goodness, we really can't blame them! As it turns out, this classic kid favorite is actually full of nutrients that promote better sleep. Beans are another food that packs plenty of tryptophan, which helps the brain's production of serotonin. The low-fat shredded cheese that melts oh-so-nicely is full of tryptophan, too - and it's packed with calcium, another necessary nutrient for healthy sleep. Add some chicken to this recipe for extra sleep-inducing power and flavor.

We love oven-baked meatballs because they cook so evenly and are juicy and delicious. This recipe calls for ground turkey instead of beef. It's a perfect candidate for kid-friendly recipes that help induce sleep, since lean proteins are high in tryptophan. Pair the meatballs with whole-grain pasta (rich in sleep-promoting magnesium) for a complete and tasty meal.

Maybe not a good meal - but bedtime snack? Certainly! Yogurt is full of tryptophan and calcium, while bananas are rich in vitamin B6 - all of which are necessary for getting good sleep. This smoothie recipe is pretty simple, so feel free to dress it up to accommodate your child's tastes. We recommend adding honey for added sweetness and sleep-promoting effects; honey contains natural sugars which raise insulin levels slightly, allowing tryptophan to enter the brain more easily.

As it turns out, snacks help promote better sleep! Magnesium-packed whole grain crackers combine with tryptophan- and calcium-rich low-fat cheese to create the perfect bedtime snack. Mix it up by using almond or peanut butter instead of cheese; the unsaturated fats found in nuts help increase serotonin levels. Plus, apples and peanut butter are a match made in heaven. Yum!

The best part about tacos is that they're super versatile - it's easy to add and subtract based on kids' preferences. The same is true for this delicious and simple taco salad. You can use either chicken or ground turkey, since both are packed full of sleep-promoting tryptophan. Cheese and beans are both full of tryptophan, too. As for the lettuce: you may be surprised to learn that leafy greens like lettuce have some amazing sleep-promoting properties! Lettuce contains lactucarium, which has sedative properties similar to the effects opium. If only it was easier to get kids to eat their greens - when they're not piled high with delicious taco ingredients, that is!

This recipe is filled to the brim with sleep-promoting tryptophan, which is found in both the whole milk and low-fat cheese chunks. Make sure you substitute whole grain pasta, since whole grains contain the magnesium necessary to get a good night's sleep. A word of caution: High-fat foods like bacon take longer to digest, so they're not ideal for serving before bedtime. Keep the bacon bits to a minimum, or substitute for a lean protein like chunked chicken.
Have you tried preparing sleep-promoting foods for your child? How did it go? Tell us about your experience (and your favorite recipe from above) in the comments below!

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10 Kid-Friendly Recipes That Help Induce Sleep

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Just imagine: Serving a delicious and easy dinner that will help your child fall asleep later that night. No, it's not just a fantasy! Research shows that certain foods make us sleepy, and preparing a meal full of them at dinner time is sure to ease your child's transition into dreamland.

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Hops may be most popular for beer making; however, it also has a sedative effect. It is suggested that hops activates melatonin receptors and created a sedative effect. Hops is often combined with valerian and passionflower to further the sedative effects. It helps reduce insomnia, restlessness, anxiety, inflammation, and helps with indigestion which all affect sleep.

How to use it: Hops can be ingested via a tea, added to a bath, or to pillows in order to induce sleep. The effects of hops are typically noted within 2 weeks of use.

Cautions: Hops may cause an allergic reaction. It can also interfere with the menstrual cycle and could cause hormonal effects in pregnant women. Additionally, special attention should be taken when used with depression.Always consult a doctor prior to taking herbs or supplements.

Reference:

Braun, L., Cohen, M. (2015).

Herbs and natural supplements: An evidence-based guide volume 2. Australia: Elsevier.

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Hops Tea for Deep Sleep - Quick Tutorial

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Chamomile is one of the oldest herbal medicines from the Old World. Common forms are German and Roman Chamomile.

Benefits: Anti-inflammatory, healing medicine, antioxidant, calm the nerves, anxiety, hysteria, and insomnia. It is considered a mild tranquilizer and induces sleep.

How to use: The most common way to ingest chamomile is through an herbal tea.

Warnings: Contact allergies may occur. It is generally recognized as safe by the FDA.

Reference: Srivastava, J., Shankar, E., Gupta, S. (2010). Chamomile: A herbal medicine of the past with bright future. Mol Med Report, 3(6), 895-901. doi: 10.3892/mmr.2010.377

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1.  Walnuts - Helps the brain secrete melatonin.
2. Almonds - Contain sleep enhancing amino acid tryptophan.
3. CHeese - Also contains tryptophan. Tryptophan helps the body produce serotonin.
4.Lettuce -  Contains lactucarium, a substance with sedative powers.
5.Pretzels - Have a high glycemic index, meaning they’ll spike blood sugar and insulin levels and make you feel tired.
6. Tuna -  Contains vitamin B6, which is critical in the production of melatonin.
7. White Rice - can cause our blood sugar and insulin levels to react in a way that promotes sleep.
8. Cherry Juice - an excellent source of both melatonin and the amino acid tryptophan, both of which can help promote sleep.

Refeerence:
https://www.activebeat.co/diet-nutrition/12-foods-that-promote-sleep/10/

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Essential Oils Used for Sleep Promotion:

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Essential Oils Used for Sleep Promotion:

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1. Lavender - Found to increase slow-wave sleep, the very deep sleep in which the heartbeat slows and muscles relax.
2.  Chamomile - Widely reagrded as a mild tranquilizer  and sleep inducer. Sedative effects may be sue to the flavonois, apigenin that inds to the benzodiazepine receptors om the brain.
3.  Bergamot - Rich in linalol adb linalyl, which are both compounsd well know to have relaxing properties.
4. Sandalwood - Helps reduce anxiety, promotes a mediative state and helps relieve chronic insomnia
5. Cedarwood - Encourages the release of serotonin, which is converted into melatonin in the brain.
Reference:
https://theprairiehomestead.com/2014/03/essential-oils-sleep.html