Sleep by Jamie Thomas https://padlet.com/jamie_thomas2/1dqk0r8u0qvd Herbs, supplements, and vitamins en-us 2018-04-11 13:17:34 UTC 2023-05-16 16:03:40 UTC hello@padlet.com Valerian jamie_thomas2 https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/250695258 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

]]> 2018-04-11 13:24:11 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/250695258 Sleep shanta_dege https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251165562 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

]]> 2018-04-12 14:20:41 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251165562 Hops samantha_kellogg https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251247851 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. 
]]> 2018-04-12 16:40:38 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251247851 Vitamin D jamie_thomas2 https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251254741 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]]> 2018-04-12 16:53:32 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251254741 REM Sleep shanta_dege https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251274732 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]]> 2018-04-12 17:29:32 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251274732 Essential Oils Used for Sleep Promotion: shanta_dege https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251275773 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]]> 2018-04-12 17:31:43 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251275773 SlowWave sleep shanta_dege https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251524821 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]]> 2018-04-13 12:56:54 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251524821 Natural Supplements to Promote Sleep: shanta_dege https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251819510
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/]]> 2018-04-14 19:32:42 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251819510 sleep inducing meals for children jamie_thomas2 https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251936491 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. ]]> 2018-04-15 21:01:14 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251936491 jamie_thomas2 https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251940398 2018-04-15 21:43:12 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251940398 Foods to Induce Sleep shanta_dege https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251941015 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/]]> 2018-04-15 21:50:13 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/251941015 California Poppy samantha_kellogg https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/252154187 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]]> 2018-04-16 14:07:46 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/252154187 Chamomile samantha_kellogg https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/252164180 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]]> 2018-04-16 14:24:15 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/252164180 Kava samantha_kellogg https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/252187600 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. 
]]> 2018-04-16 15:07:27 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/252187600 Lemon Balm samantha_kellogg https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/252197516 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. 
]]> 2018-04-16 15:25:37 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/252197516 Jujube Seed jenny_chen3 https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/252791301 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/]]> 2018-04-17 22:13:40 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/252791301 jenny_chen3 https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/252792804 2018-04-17 22:26:24 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/252792804 jenny_chen3 https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/252793275 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.]]> 2018-04-17 22:30:38 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/252793275 jenny_chen3 https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/252794044 2018-04-17 22:38:20 UTC https://padlet.com/jamie_thomas2/1dqk0r8u0qvd/wish/252794044