References DECEMBER 2015

Sleep: Essential for Mind-Body Health

• Harvard Health. Sleep: What’s in it for You? http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health
• Strickgold, R. “Sleep on It!” Scientific American. October 2015. 313(4): pp. 52-57.
• Brondel, L., Romer, M., Nougues, P., Touyarou, P., and Davenne, D. 2010. Acute partial sleep deprivation increases food intake in healthy men. American Journal of Clinical Nutrition 91 (6): 1550-1559.
• National Sleep Foundation. 2009. How much sleep do we really need? http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need.
• Chang, A., et al., Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences (Dec 2014). 112:4, 1232-1237. http://www.pnas.org/content/112/4/1232.full.pdf
• Harvard Health. Consequences of Insufficient Sleep. http://healthysleep.med.harvard.edu/healthy/matters/consequences
• Van Cauter, E. & Knutson, KL. “Sleep and the Epidemic of Obesity in Children and Adults.” European Jl of Endocrinology. 59(1) pp. S59-S66. http://www.eje-online.org/content/159/suppl_1/S59.short
• Rechtschaffen, A. & Bergmann, BM. “Sleep Deprivation in the Rat: Update of the 1989 Paper.” Sleep. 2002. 25(1): pp. 18-24. http://www.journalsleep.org/Articles/250104.pdf
• Knutson KL, et al. Role of Sleep Duration and Quality in the Risk and Severity of Type 2 Diabetes Mellitus, Archives of Internal Medicine. 2006 Sep 18; 166(16):1768.
• Gottlieb DJ, et al. Association of Sleep Time with Diabetes Mellitus and Impaired Glucose Tolerance, Archives of Internal Medicine. 2005 Apr 25; 165(8): 863.
• King, CR et al. Short Sleep Duration and Incident Coronary Artery Calcification, JAMA, 2008: 300(24): 2859-2866. http://www.ncbi.nlm.nih.gov/pubmed/19109114
• Opp, MR, et al. Neural-Immune Interactions in the Regulation of Sleep, Front Biosci. 2003 May 1;8:d768-79.
• Cohen S, et al. Sleep Habits and Susceptibility to the Common Cold, Arch of Intern Med. 2009 Jan 12; 169 (1):62-67.
• Colten, HR & Altevogt, BM, eds. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Institute of Medicine Committee on Sleep Medicine and Research. Washington, D.C.: National Academies Press 2006: 3. “Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders.” http://www.ncbi.nlm.nih.gov/books/NBK19961/
• Spiegel K, et al. Impact of Sleep Debt on Metabolic and Endocrine Function, Lancet. 1999 Oct 23: 354(9188): 1435-9.
• Zeng, Yawen et al. “Strategies of Functional Foods Promote Sleep in Human Being.” Current Signal Transduction Therapy 9.3 (2014): 148–155. PMC. Web. 16 Oct. 2015. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4440346/
• Figueiro M, Bierman A, Plitnick B, Rea M. “Preliminary evidence that both blue and red light can induce alertness at night.” BMC Neuroscience. 2009;10(1):105.
• National Sleep Foundation: Sleep Depression & Anxiety https://sleepfoundation.org/excessivesleepiness/content/the-complex-relationship-between-sleep-depression-anxiety
• National Institutes of Health: Signs and Symptoms of Problem Sleepiness http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/signs

The Power of Sweet Potato

• Xu,J. et al. “Characterisation and stability of anthocyanins in purple-fleshed sweet potato P40.” Food Chem. (2015) Nov 1;186:90-6. doi: 10.1016/j.foodchem.2014.08.123. Epub 2014 Sep 16. http://www.sciencedirect.com/science/article/pii/S030881461401348X
• Shekhar, S., et al. “Comparative analysis of phytochemicals and nutrient availability in two contrasting cultivars of sweet potato (Ipomoea batatas L.)” Food Chem. (2015) Apr 15;173:957-65. doi: 10.1016/j.foodchem.2014.09.172. Epub 2014 Oct 30. http://www.sciencedirect.com/science/article/pii/S0308814614017014
• Mohanraj, R and Sivasankar.S “Sweet Potato: A Valuable Medicinal Food”. Journal of Medicinal Food. July 2014, 17(7): 733-741. doi:10.1089/jmf.2013.2818. http://online.liebertpub.com/doi/abs/10.1089/jmf.2013.2818
• USDA Nutrient info for Sweet Potato (raw and various cooking methods) http://ndb.nal.usda.gov/ndb/foods?fgcd=&manu=&lfacet=&count=&max=25&sort=&qlookup=sweet+potato&offset=&format=Abridged&new=&measureby=
• World’s Healthiest Foods: Sweet Potato http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64
• Varieties of Sweet Potato http://www.whfoods.com/genpage.php?tname=foodtip&dbid=41
• Difference Between Sweet Potato and Yam https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&ved=0CB0QFjAAahUKEwjA_7SZ27_IAhWJaz4KHYosAgI&url=http%3A%2F%2Fwww.ncsweetpotatoes.com%2Fsweet-potatoes-101%2Fdifference-between-yam-and-sweet-potato%2F&usg=AFQjCNHqHitz3Brt25Koa_lc7QjlL7bTkQ&bvm=bv.104819420,d.cWw
• Library of Congress Everyday Mysteries: Sweet Potato or Yam? https://www.loc.gov/rr/scitech/mysteries/sweetpotato.html

Calcium Essential for Strong Bones, Sound Sleep

• Calcium: Linus Pauling Institute of Micronutrient Information http://lpi.oregonstate.edu/mic/minerals/calcium
• Calcium Supplements: University of Maryland Medical Center Database http://umm.edu/health/medical/ency/articles/calcium-supplements
• Calcium Information: University of Maryland Medical Center http://umm.edu/health/medical/altmed/supplement/calcium#ixzz3oSwIJYRs
• Medline Plus: Types of Calcium Supplements https://www.nlm.nih.gov/medlineplus/ency/article/007477.htm
• National Institutes of Health Consumer Fact Sheet https://www.nlm.nih.gov/medlineplus/ency/article/007477.htm
• Partinen, M., et al., “Nutrition, Sleep and Sleep Disorders – Relations of Some Food Constituents and Sleep” as cited in Pharmacology and Nutritional Intervention in the Treatment of Disease (Chapter 7, p. 191-223) http://dx.doi.org/10.5772/58345
• Zeng, Yawen et al. “Strategies of Functional Foods Promote Sleep in Human Being.” Current Signal Transduction Therapy 9.3 (2014): 148–155. PMC. Web. 13 Oct. 2015. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4440346/
• Grandner, Michael A. et al. “Sleep Symptoms Associated with Intake of Specific Dietary Nutrients.” Journal of sleep research 23.1 (2014): 22–34. PMC. Web. 13 Oct. 2015. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3866235/
• Somlak Chuengsamarn, et al. “Comparing the Effect of Short Term Post Meals and Bedtime Calcium Supplementation on the C-Terminal Telopeptide Crosslinks and PTH Levels in Postmenopausal Osteopenic Women” Journal of the Medical Association of Thailand. June 2005. http://www.pubfacts.com/detail/16858933/Comparing-the-effect-of-short-term-post-meals-and-bedtime-calcium-supplementation-on-the-C-terminal-
• Siwek, Magdalena Elisabeth et al. “The CaV2.3 R-Type Voltage-Gated Ca2+ Channel in Mouse Sleep Architecture.” Sleep 37.5 (2014): 881–892. PMC. Web. 15 Oct. 2015. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3985108/
• Barbosa, R., et al., “Tryptophan hydroxylase is modulated by L-type calcium channels in the rat pineal gland.” Life Science. 2008 Feb 27;82(9-10):529-35. doi: 10.1016/j.lfs.2007.12.011. Epub 2007 Dec 23. http://www.sciencedirect.com/science/article/pii/S0024320507008855
• How Well Does Calcium Really Protect Your Bones? http://www.health.harvard.edu/blog/how-well-does-calcium-intake-really-protect-your-bones-201509308384

Soothing Herbs for Restful Sleep

• Mars, B. & Fiedler, C. (2015). The Home Reference to Holistic Health & Healing. Beverly, MA: Fair Winds Press. (pp. 29-29, 45, 193, 200).
• Bennett, Robin Rose. (2014). The Gift of Healing Herbs. Berkeley, CA: North Atlantic Books.
• Hoffman, D. (2003). Medical Herbalism. Rochester, VT: Healing Arts Press. (p. 532)
• Duke, James. A. (2002). Handbook of Medicinal Herbs (2nd Ed). Boca Raton, FL: CRC Press. (p. 534)
• Thorne Research. Matricaria chamomilla (German chamomile). Monograph. Alternative Medicine Review (2008) 13:1, 58-62.
• D. Wheatley (2005) Medicinal plants for insomnia: a review of their pharmacology, efficacy and tolerability. J Psychopharmacol, Volume 19, Pages 414-421.
• Murray, M. “Insomnia” as cited in Pizzorno, Joseph E. (2013). Textbook of Natural Medicine. St. Louis, MO Elsevier. (chapter 182).
• Zick, Suzanna M et al. “Preliminary Examination of the Efficacy and Safety of a Standardized Chamomile Extract for Chronic Primary Insomnia: A Randomized Placebo-Controlled Pilot Study.” BMC Complementary and Alternative Medicine 11 (2011): 78. PMC. Web. 13 Oct. 2015.
• Medicine Talk Professional. Lecture on Healthy Sleep.
• Sleep Health Foundation (Australia). Herbal Remedies and Sleep.http://www.sleephealthfoundation.org.au/files/pdfs/HerbalRemedies-0713.pdf
• Herbal Academy of New England. http://herbalacademyofne.com/2014/05/oats-benefits-getting-to-know-avena-sativa/

Natural Therapies for a Good Night's Sleep

• American Academy of Sleep Medicine. "Meditation May Be An Effective Treatment For Insomnia." ScienceDaily. ScienceDaily, 15 June 2009. www.sciencedaily.com/releases/2009/06/090609072719.htm
• Corliss, J. Mindfulness meditation helps fight insomnia, improves sleep. Harvard Health Newsletter. 18 February, 2015. http://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726
• Murray, M. “Insomnia” as cited in Pizzorno, Joseph E. (2013). Textbook of Natural Medicine. St. Louis, MO Elsevier. (chapter 182).
• Mars, B. & Fiedler, C. (2015). The Home Reference to Holistic Health & Healing. Beverly, MA: Fair Winds Press. (pp. 29-29, 45, 193, 200).