Sleep and food; the healthy connection

Sleep is a complex process that affects how we function. It's a time when your body rest, repair, and restores itself. You need sleep to function properly every day.

Lack of sleep is linked to many health problems. Here are a few: memory and learning challenges, emotional distress, Increased production of stress hormones, Irritability, heart disease, kidney disease, high blood pressure, stroke, high cholesterol, dementia, type 2 diabetes, obesity, cancers, etc.

The Two Main Types Of Sleep
1. REM (Rapid Eye Movement) sleep: This is the stage of sleep where your brain is most active and you dream. Your muscles are relaxed, but your eyes move rapidly.

2. Non-REM sleep: This is the stage of sleep where your body rests and repairs itself. It's divided into three stages:  Stage 1 (light sleep), Stage 2 (deeper sleep), and Stage 3 (deep sleep).

Why is Sleep so Important?
Getting enough sleep is important for many reasons! It helps your brain function better, improves your mood, and keeps you healthy.  Not getting enough sleep can lead to problems with your memory and decision-making and even increase your risk of getting sick.

Benefits Of Better Sleep 
1. Improved brain function: Better sleep can help you concentrate and remember things better.

2. Mood boost: Getting enough sleep can help you feel happier and less stressed.

3. Stronger heart: Good sleep can help keep your heart healthy.

4. Weight management: Sleep helps regulate your hormones, which can help you maintain a healthy weight.

5. Improved athletic performance: Getting enough sleep can help you recover from exercise and perform better.

5 Healthy Plant-Based Foods for Better Sleep
1. Bananas: Bananas are deliciously rich in magnesium, tryptophan, vitamin B6, carbs, and potassium, all of which are linked to improved sleep. Drink your way to better sleep by adding bananas to your smoothies, parfaits, shakes, and baked goods. Bananas also help relax your muscles and regulate your sleep-wake cycle with serotonin and melatonin, therefore promoting better sleep.

2. Almonds: Almonds are also a great choice for better sleep! They contain melatonin, a hormone that helps regulate your sleep-wake cycle. They can be added to smoothies, shakes, and baked goods. 

Almonds also help your body produce GABA, which promotes calmness and relaxation. Plus, almonds are a good source of magnesium, which helps your muscles relax and fall asleep.

3. Whole grain bread: Whole grain bread like whole wheat bread, is an excellent choice for better sleep! It's a source of complex carbohydrates which help keep your blood sugar levels stable while you sleep. It also contains fiber, which can help you feel full and satisfied, preventing you from waking up hungry in the middle of the night.

4. Seeds: Some seeds that can help you sleep better at night are sesame seeds, chia seeds, and pumpkin seeds. These seeds can be added to parfaits, smoothies, shakes, and baked goods. They also contain magnesium and tryptophan, an amino acid that helps regulate sleep patterns.

5. Green, leafy veggies: They are rich in magnesium and folate, which can help improve sleep quality. Greens are always enjoyed in soups, stews, porridge, and smoothies. 

Green, leafy vegetables like kale, lettuce, and collards are good for sleep because they contain calcium. A lack of calcium can make it hard to fall asleep.

These Plant-Based Foods are delicious and healthy and will help you sleep better at night. Always make sure to eat a healthy, balanced diet every day for overall health and well-being.