Plant-Based Foods that Improve Sleep

Plant-Based Foods that Improve Sleep

Plant-based beauty rest tips

Let's get technical for a moment in order to understand the ways that we can create a plant-based night of beauty sleep. We went to Meghan Telpher, a certified nutritionist, to get a sense of where to begin. In her book, "UnDiet: Eat Your Way to Vibrant Health," she talks about the biological importance of conscious eating. 

"The human body nervous system has two parts: somatic and autonomic. The somantic is the peripheral part that is associated with voluntary control, such as moving your arm or turning your head. We also have the autonomic nervous system that takes care of the involuntary vital functions, such as breathing, keeping the heart beating, digestion, and elimination.... The autonomic nervous system is divided into two branches: the sympathetic and the parasympathetic. They serve two very different roles, both important to survival." Meghan Telpher, UnDiet

When we are stressed out, the sympathetic system, fires and impacts our entire sense of well being. It can lead to insomnia, higher heart rates and blood pressure, the immune systems start to shut down, and adrenaline spikes. During periods of stress, you might tend to choose bad foods, drink too much, and stay up late. Every choice we make will impact our appearance and our sense of well being. 

UnDiet: Eat Your Way to Vibrant Health by Meghan Telpher

The parasympathetic nervous system is the opposite. We are relaxed. Our breathing is slow, our immune system increases to fight against infection, and our entire sense of wellness provides the body the opportunity to recover and heal and give skin that healthy glow. 

How can we create a better night of beauty rest that combats daily stress? 


Instead of rushing to making dinner, slow down and celebrate the process of cooking. Make a switch from that glass of wine to a Goji Mango Virgin Cocktail. Goji Berries have been shown in a double-blind study, after just 14 days of consuming goji berry juice, that test subjects reported better sleep, increase ease of awakening the next more, and a greater sense of well being. Here is the cocktail you should try tonight!


1/2 Mango, Pit and Peel Removed

1/2 Orange, Peeled

1/2 Lime, juiced

1 Cup of Kombucha

2 TBSP of Dried Goji Berry

Sweetner, to taste, we like Xylol 

DIRECTIONS: Juice the mango and orange. Whisk in the lime juice, kombucha, and goji berries. Refrigerate for 20-30 minutes, or until goji berries have swelled and are saturated with juice. Add additional lime juice if desired and sweeten with stevia or other sweeter to taste. Recipe taken from "Superfood Juices: 100 Delicious, Energizing & Nutrient-Dense Recipes by Julie Morris. We love this book!

 Superfood Juices by Julie Morris


Sprinkle some on top of a dinner salad because pumpkin seeds are a nutritional powerhouse. According to One Green Plant

"Pumpkin seeds contain tryptophan,  the serotonin-producing amino acid. Pumpkin seeds also contain high amounts of zinc, which helps the brain convert tryptophan into serotonin." One Green Plant

Serotonin is said to help improve and create healthy sleep patterns. If you don't like pumpkin seeds, no worries. Many seeds like flax, chia, sesame, and hemp seeds also contain rich plant-based sources of omegas-3 that can help contribute to a better night of beauty sleep. In fact, omega-3 is a fantastic way in which to help boost the radiance of hair and skin.

Pumpkin seeds help with beauty rest



The best means to improve beauty sleep, which includes beautiful hair, skin, and a sense of wellbeing, is to cut caffeine off by lunch. Meghan Telphner goes in depth in her book, UnDiet, and explains that "the effects of caffeine on our stress hormones can impair the mighty restorative deep-sleep cycles. This in turn affects the strength of our immune system, as well as levels of alertness the next day." We want to add this impacts dark circles under the eyes, puffy and splotchy skin, and reduced hair growth. Simply, switch to herbal tea in the afternoon to set yourself up for a gorgeous night of beauty sleep.

In our move to create a consciously-made beauty pillowcase, we want to acknowledge that beauty is more than skin deep. It's a lifestyle. We hope to promote healthy ways to help you feel more confident every day you wake. Let us know what you think. Send us an email or leave a comment on our social media pages. Want more? Shop our pillowcases and get started on creating a healthier night of beauty sleep right now!





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