Category Archives: vitamin d insomnia

Sleep Foods: Almonds Contain Melatonin and Magnesium for Better Sleep

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sleep foodsIn the quest for a good, restful night’s sleep with less tossing and turning, people are reaching out to learn more about natural sleep aids and sleep-inducing foods.

At the top of many sleep foods lists are almonds – a healthy food that’s high in two of the best-known sleep substances – magnesium and melatonin.

Melatonin is a hormone that’s produced by a gland located in the center of the brain. At night or in the dark, this gland naturally releases melatonin to regulate the sleep cycle. A recent study appeared in the journal Nutrients called Dietary Sources of Melatonin.

The researchers in this study say that in the realm of plant foods, nuts contain the highest amount of melatonin.  Almonds, walnuts and pistachios have good amounts of it.  The study goes on to say it’s a proven fact that melatonin concentration in human blood can significantly increase after a person eats some melatonin-containing food.

Almonds are a special nut as they contain the highest magnesium levels. One ounce of almonds, which is about a handful or 23 nuts, contains 80 milligrams of magnesium.  This is 20% of the suggested daily value of 400 milligrams.

Magnesium has the ability to promote sleep and this is thought to be linked to its actions in lessening inflammation in the body.  In a study from the University of Medical Sciences in Iran, research was done with 46 adults who were experiencing insomnia. Taking two magnesium tablets twice a day resulted in significant increases in sleep duration and reduced cortisol levels in the body.  Cortisol is a stress hormone made by the adrenal glands that can keep people awake.

A study on almonds as a sleep food for animals was reported in the Journal of Natural Medicine.  A water-based extract of almonds was used in the study.  With the almond extract, the scientists observed a significant prolongation of total sleeping time as well as significant increases in the deepest levels of sleep. The results suggest that a water-based extract of almond has significant sedative effects, which may support its therapeutic use for insomnia.

To increase magnesium in one’s diet, almonds can be eaten as a snack before bedtime and may also be used in any recipe that calls for walnuts, pecans or other nuts.  Some ideas are to include them in granola mixtures, baked goods, fruit salads, vegetables and yogurt.  Soaking raw almonds in a bowl of water overnight and drying them in the oven at low heat is known to increase their nutritional value and help with digestion, however this isn’t necessary in order to enjoy their benefits.

One magnesium-based supplement shown to be effective for insomnia is Sleep Minerals II from Nutrition Breakthroughs.  This formula contains highly absorbable forms of magnesium and calcium, which are the best minerals for sleeplessness and insomnia, as well as for menopause insomnia, teenage insomnia, heart health, restless legs syndrome and bone strength.

Sleep Minerals II also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.

Tammy M. of Meridian, Idaho says: “I was plagued with insomnia for five years and desperate for a breakthrough. Nothing has helped me more than Sleep Minerals II – I’m so sold on them I could go door to door promoting them.  I’m 60 years old and have never slept so soundly.”

Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference.  I was regularly waking up at around 3:00 a.m. and after a few days use my sleep improved quite a lot. I wake up once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours.  This has been a great improvement.”

A healthy plan for good sleep is to make good use of magnesium-rich foods such as almonds and also include an effective magnesium and calcium supplement for natural relief of sleeplessness.

This health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2001. Nutrition breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.

Comparing Magnesium and Melatonin as Natural Sleep Aids

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magnesium and melatonin

Photo courtesy of HollywoodHomestead.com

This health news is shared by Nutrition Breakthroughs, maker of Sleep Minerals II —————————————–

Is magnesium better than melatonin for sleep? Magnesium has many benefits for good health, one of them being its action as an effective natural sleep aid.

Melatonin supplements are also used as a sleep remedy.  These two ingredients have different qualities, different health effects, and different possible side effects. 

James F. Balch, M.D., author of Prescription for Nutritional Healing, writes: “A lack of the nutrients magnesium and calcium will cause you to wake up after a few hours and not be able to return to sleep.”

In contrast with mineral supplements, melatonin is a hormone which is produced by the pineal gland, located in the center of the brain. At night or in the dark, the pineal gland naturally releases melatonin to regulate the sleep cycle.

The body produces less melatonin with advancing age and while melatonin doesn’t require a prescription, it’s a potent hormone. It can help with sleeplessness. If too much is taken, it can result in grogginess, dizziness, stomach  cramps and make it more difficult to wake up in the morning.

Is it better to take magnesium at night?  One of the main symptoms of magnesium deficiency is chronic insomnia, accompanied with with frequent nighttime awakenings.  On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep.

This is per a study done by James Penland at the Human Nutrition Research Center in North Dakota.  Another study from the Human Nutrition Research Center found that a magnesium citrate supplement increased sleep quality in adults aged 51 to 85.

Magnesium has hundreds of health effects in the body. According to the University of Maryland Medical Center web site, inadequate magnesium appears to reduce serotonin levels in the brain.  One study found that magnesium was just as effective as an antidepressant drug in treating depression. 

In addition, researchers at Stockholm’s Karolinska Institute reported that for every 100 milligram increase in magnesium intake, the risk of developing type-2 diabetes decreased by 15 per cent.  Other studies have shown that people with migraine headaches have low concentrations of magnesium in their body.

Mildred Seelig, M.D., the leading medical researcher on magnesium says: “Many people needlessly suffer pain – including … migraines and muscle cramps – because they don’t get enough magnesium.”

Which form of magnesium is best for sleep?  A recent study on magnesium for sleep came from the University of Medical Sciences in Iran. Its subjects were 46 older adults, aged 60 to 75, who were experiencing insomnia. However, it’s interesting to note that the researchers recommend their results be extended to all ages of the general population as helpful advice.

In the University study, the subjects were divided into two groups. One group received placebos, while the other received magnesium oxide tablets twice a day (250 milligrams each) for eight weeks.

In the group that was given magnesium, the subjects experienced significant increases in sleep time and sleep efficiency (which is the time spent in bed vs the time spent sleeping).  They also had less night time interruptions and fewer early morning awakenings. Magnesium citrate is another form that has been proven helpful for better sleep.

One possible side effect from taking too much magnesium is that the bowels may become too loose or stomach discomfort can occur — at which point less can be taken. If this side effect happens, magnesium should be taken with a full meal or a healthy snack. 

Another important nutritional tip that can help to avoid any deficiencies is to balance magnesium with calcium and vitamin D rather than taking it alone.  The recommended ratio is 2 to 1 or twice as much calcium as magnesium.

According to the Mayo Clinic, possible side effects of melatonin include stomach cramps, anxiety, irritability, confusion and short-term depression.  Melatonin supplements can interact with various medications such as blood-thinning medications, medications that suppress the immune system, diabetes medications and birth control pills.  Prolonged use may also inhibit the body’s own natural ability to produce melatonin.

This health news is brought to you by Nutrition Breakthroughs and their natural sleep aid Sleep Minerals II.  Sleep Minerals II is the original magnesium and calcium based remedy and is known for soothing even the worst, long-term insomnia.  It also contains vitamin D and zinc and helps everyone from teenagers, to women with menopause symptoms, to older seniors, to get a good night’s sleep.

Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference.  I was regularly waking up at around 3:00 a.m. and after a few days use my sleep improved quite a lot. I wake up once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours.  This has been a great improvement.”

Tammy M. of Meridian, Idaho says: “I was plagued with insomnia for five years and desperate for a breakthrough. Nothing has helped me more than Sleep Minerals. I’m so sold on them I could go door to door promoting them.  I’m 60 years old and have never slept so soundly.”

For more information on Sleep Minerals II visit this page.

How Vitamin D Rich Foods May Help Remedy Insomnia

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Here’s a short vitamin D primer that also includes how it can affect insomnia.  Shared by Nutrition Breakthroughs, maker of Sleep Minerals II
***********************
Do you struggle with falling asleep or staying asleep at night? If so, you are not alone. Every night, millions of people lie in bed hoping for a restful night’s sleep that does not come.

It is estimated that one in three people will develop acute insomnia every year, and about 10% of these individuals will struggle with insomnia for several months at a time.

Insomnia can wreak havoc on one’s ability to live a normal, productive life. In fact, lack of sleep can lead to mood changes, memory loss, and impaired judgement. In addition, unresolved or unmanaged sleep disorders can increase the risk of chronic pain, depression, and a compromised immune system.

There are a variety of sleep medications on the market to help manage insomnia. However, the side effects often lead to a new set of health complications. As a result, many people have begun searching for a safer, natural alternative to promote a healthier sleep cycle. Of the options on the market, vitamin D is proving to be a serious contender.

Vitamin D at a glance

Vitamin D has been making media headlines for over two decades. Originally believed to be important solely for bone health, research continues to uncover a wide range of additional health benefits of maintaining optimal levels.

Unfortunately, despite the thousands of studies that have showcased the body’s need for vitamin D, deficiency remains highly prevalent. This is due to a variety of factors, including but not limited to:

  • Indoor lifestyle
  • Sunblock use
  • Avoidance of mid-day sun exposure
  • Lack of supplement use
  • Imbalanced diet
  • Obesity

Often, people who are vitamin D deficient experience symptoms like fatigue, joint and muscle pain, frequent infections and insomnia.

How vitamin D status may impact sleep quality

Vitamin D is not just a vitamin, it’s a hormone. That means, after undergoing a couple of activation processes in the body, it binds to cells throughout the body to regulate a wide range of bodily functions.

Hormones are fat-soluble substances derived from cholesterol. They are produced by glands such as the thyroid, adrenals and pancreas, and then released into the bloodstream to reach target cells. These include cortisol made by the adrenals, testosterone, estrogen and yes, vitamin D.

So, how may vitamin D impact sleep? Vitamin D receiving points are located throughout regions of the brain that regulate our mood and sleep patterns. This has led researchers to theorize that vitamin D helps regulate the circadian rhythm, which is our body’s internal clock that instructs us when to sleep, eat, and rest.

  • Several studies have supported this theory by reporting a relationship between healthy vitamin D levels and improved sleep quality. In addition, a recent study found that vitamin D deficiency is associated with an 11-fold increased odds of resistance to sleep medication. This means that the people who didn’t respond to sleeping drugs had a lower level of vitamin D in their body.

Best sources of vitamin D

Thankfully, there are a variety of ways one can ensure they are receiving enough vitamin D to promote healthy sleep cycles.  This includes safe sun exposure (avoiding getting burned), supplementation, and eating a balanced diet.

Now more than ever, foods are being fortified with vitamin D in an effort to better support the body’s needs. However, people frequently ask, which form is better, vitamin D2 or D3?

Vitamin D2 is obtained through the diet and is produced by plants; whereas D3 is naturally produced when the skin is exposed to the sun and it can be consumed via animal sources in the diet.

Vitamin D3 is more bioavailable than D2, meaning this form is more efficiently utilized by our bodies. For this reason, experts recommend people ensure they are receiving ample amounts of vitamin D3 per day.

Top sources of vitamin D rich foods

  1. Cod liver Oil is the most potent dietary source for vitamin D3. In just one tablespoon, you can receive 1,360 international units (IU) vitamin D3. In addition to vitamin D, cod liver oil is rich in vitamin A and omega-3 fatty acids.
  2. Fatty fish, such as salmon, sardines and mackerel are the best dietary sources of vitamin D, with about 500 IU vitamin D3 content in just three ounces of cooked fish. Also rich in omega-3 fatty acids, these sources offer a heart-healthy option for those looking for a balanced dietary approach to maintaining healthy vitamin D levels.
  3. Plain greek yogurt is another healthy option to provide some of your daily vitamin D needs. Known for its probiotics, greek yogurt helps support a healthy intestinal tract. In addition, it is a great snack for people who struggle with hyperglycemia (high blood sugar) due to its high protein, low carbohydrate ratio. It also contains calcium, magnesium and about 80 IU vitamin D per 6 oz serving.
  4. Eggs offer another beneficial source of vitamin D3. They generally contain about 40 IU per yoke.
  5. Perhaps one of the most popular dietary sources of vitamin D is milk. It offers about 120 IU vitamin D3 per serving. Milk also provides a great source of calcium. For this reason, milk is an important dietary component to protecting bone health.

Final thoughts

If you struggle with insomnia and hope vitamin D may help improve your sleep quality, there are a couple important factors to keep in mind. First, consistency is key. Although time of day isn’t important when eating foods rich in vitamin D or taking an oral supplement, it is important that this is done on a regular basis.

Research suggests that taking a couple thousand international units (IU’s) of vitamin D per day between foods and supplements is ideal when addressing sleeplessness and insomnia.

One supplement that contains a good amount of vitamin D is Sleep Minerals II from Nutrition Breakthroughs. It also contains highly absorbable forms of calcium, magnesium, and zinc, which are all blended together with healthy oils to form an absorbable soft gel. Together, these vitamins and minerals work to help facilitate quality sleep.  Vitamin and mineral deficiencies can cause one to wake up in the middle of the night and be unable to fall back asleep.

One Sleep Minerals II user in Massachusetts says: “I had become dependent on sleeping drugs and couldn’t sleep without them. Now I take the Sleep Minerals before bed and can sleep through the whole night without drugs. I’m also able to easily fall back to sleep if I do have to get up.  Another benefit is this helps alleviate my chronic fatigue and aches and pains.”

Vitamin D is one of the master players in the game we all hope to win: Vibrant health, well-being and good sleep. Use it well in foods and supplements, as well as together with those minerals that are best-known for being relaxing insomnia remedies.

For more information, visit the Sleep Minerals II page.

Keep a Cooler Body Temperature for Best Sleep

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temperature for best sleepA study from the Journal “Sleep” has found that its beneficial to have a cooler body temperature for best sleep.

Making a special effort to cool down the body before bedtime may particularly help those with insomnia and sleeplessness to fall asleep easier and sleep more deeply.

Doctors at the Cornell Medical Center in White Plains, New York found 44 people to participate in their study.  There were 21 men and 23 women between the ages of 19 and 82.

Using body temperature testing methods, the scientists discovered that the participant’s body temperatures naturally dropped most significantly in the two hours before sleep started.  Because of this, they concluded that taking a hot bath 90 minutes before bed is the best time to create a more ideal temperature.

In other words, a person’s body temperature for best sleep can be changed by taking a warm bath and then when they get out of it, a steep drop in temperature will occur that more closely approximates the ideal, cooler temperature for a more sound sleep.

More recently, the study mentioned above from the Journal “Sleep” was included in an analysis of 13 different research studies published in a report in “Sleep Medicine Reviews”.  In this new report, the authors found that taking warm showers and baths 90 minutes before bed can cause an increase in blood circulation that moves body heat from the internal areas of the body to the extremities, such as the palms and soles of the feet, thereby cooling the body down.

The bathing supports the natural rhythms and temperatures of the body.  Bodies naturally have a cooler body temperature in the late afternoon and evening, and then as the night’s sleep ends, the body gradually becomes warmer.

Another tip would be to keep the bedroom comfortably cool, by using fans or an air conditioner as needed, to assist with falling asleep better and sleeping more deeply.

This health news is provided by Nutrition Breakthroughs, maker of the effective natural insomnia remedy Sleep Minerals II. Sleep Minerals II contains highly absorbable forms of the best minerals for sleep and relaxation, such as calcium and magnesium, along with vitamin D and zinc. The ingredients are delivered in a softgel form with healthy carrier oils, making them more easily assimilated than capsules or tablets and providing a deeper, longer-lasting sleep.

Valerie H. of Santa Clarita, California says: “I had such severe menopause insomnia it took me hours to fall asleep even though I was extremely tired.  My legs also had crawling and tingling feelings at night. I got the Sleep Minerals and after a few days, it started to work really well. I fall asleep now within 20 minutes and no more restless legs.”

Wendy R. of Honolulu, Hawaii says: “My friends know that I’ve had chronic insomnia for a very long time. Surprisingly, I received the Sleep Minerals II and took it and I actually slept! This thing really works. In the past, if I ever got a good nights sleep I’d say “I slept like a baby”, but that’s the wrong analogy. Those little guys get up every two hours. I am actually beginning to sleep like an adult — a much-rested adult.”

For more information, visit the Sleep Minerals II page.

Ingredients in Sleep Minerals II Proven Effective as Sleep Aids

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sleep minerals IIIngredients in Sleep Minerals II Proven Effective as Natural Sleep Aids

According to the National Sleep Foundation (NSF), almost six out of ten Americans report having sleep problems and insomnia at least a few nights a week.

Insomnia is defined as “An inability to fall asleep or remain asleep long enough to feel rested, especially when the problem continues over time.”

In an effort to combat this, as many as 25 percent of the people in the United States use medications to help them sleep. Most sleeping pills, especially when taken over long periods of time, stay in the bloodstream, give a hangover effect the next day and beyond, and impair memory and performance on the job and at home.

From a nutritional perspective, several research studies have shown certain minerals to be effective as natural sleep aids that help people fall asleep and stay asleep through the night. James F. Balch, M.D., author of Prescription for Nutritional Healing, writes: “A lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep.”

Calcium is directly related to our cycles of sleep. In one study, published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase. The study concluded that disturbances in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency. Restoration to the normal course of sleep was achieved following the normalization of the blood calcium level.

sleeping womanWilliam Sears, M.D. writes: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”

Regarding magnesium deficiency, chronic insomnia is one of the main, central symptoms. Sleep is usually agitated with frequent nighttime awakenings. On the other hand, a high magnesium, low aluminum diet has been found to be associated with deeper, less interrupted sleep.

The benefits of magnesium was proven in a study done by James Penland at the Human Nutrition Research Center in North Dakota. The study was titled “Effects of trace element nutrition on sleep patterns in adult women.”

Note that a balanced ratio of calcium and magnesium is important to overall health, and these two minerals should be taken together in a two to one ratio for best results (twice as much calcium as magnesium).

Beyond being effective sleep remedies, the health benefits of calcium and magnesium are many.  Studies have proven calcium to increase bone health, reduce high blood pressure, relax the nerves and muscles, prevent colon cancer and remedy kidney stones. Magnesium is an effective nutrient for strengthening heart health, reducing diabetes, and treating migraines, restlessness and depression.

Jobee Knight, a nutritional researcher and founder of Nutrition Breakthroughs in Glendale, CA., is someone who fought her own battle against sleeplessness and insomnia. She decided to put her background to use by searching out effective natural ingredients for relaxation and deeper sleep. The result was Sleep Minerals II, a natural sleep aid which contains absorbable forms of calcium, magnesium, vitamin D and zinc – all combined in a softgel with carrier oils. Oils such as rice bran oil have been shown to increase mineral absorption.

Chris M. of the United Kingdom says: “I take one softgel of Sleep Minerals II before bed every night and within 20 minutes I am asleep. The difference in the quality of my sleep and the ease with which I get to sleep using this product is monumental. I have stopped obsessing about sleep or dreading bedtime — I just take a softgel and drift off.  If I stop taking them, within a week my sleep starts to lighten in quality, the amount of my sleep diminishes, and my old insomniac patterns reappear.”

Darleen T. of La Mesa, California says: “I purchased Sleep Minerals for my teenage daughter.  When she started on the minerals she hadn’t been sleeping well for the past couple of years.  She was run down and feeling beyond her years… exhausted.  She is only 18.  Once she started on Sleep Minerals she actually became tired at night, which is new.  She can fall into a restful sleep by 10:30 p.m. and sleep all night. This product is a heaven-send and has given her a life back.”

Natural minerals for sleep that are combined in an effective formula are a much better option then enduring heavy side effects from sleeping drugs.  For more information, visit the Sleep Minerals II page.

An Effective Natural Sleep Aid for Insomnia – Sleep Minerals II

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sleep minerals iiNutrition Breakthroughs of Glendale, California is providing Sleep Minerals II, a potent natural weapon in the war against insomnia and its many side effects.

This new generation of Sleep Minerals features fast absorbing forms of nature’s best-known minerals for relaxation – calcium and magnesium. Sleep Minerals II answers the demands of a National Sleep Foundation poll which reports that American insomnia rates have increased from 51% to 64% in the last few years.

According to the National Institutes of Health, insomnia can wreak havoc on the health and lives of its sufferers, causing excessive daytime sleepiness and extreme lack of energy.  The sleep-deprived can become irritable and depressed and may have trouble focusing on tasks, paying attention, learning and remembering.  Insomnia can contribute to accidents with machinery, accidents from poor balance, and accidents on the road while driving.

The use of prescription sleeping drugs has steadily increased, and most sleeping pills, especially when taken over long periods of time, stay in the bloodstream, give a hangover effect the next day and beyond, and impair performance on the job and at home.

Insomnia is a major problem for millions of Americans, with 25% of the U.S. using sleeping drugs in an effort to get some rest (per the National Sleep Foundation).  Because of the side effects of sleeping drugs, an increasing number of people are reaching out to find an effective natural insomnia remedy .

Sleep Minerals II from Nutrition Breakthroughs has stepped forward as a potent natural alternative.  It can help the restless sleep whether they are unable to fall asleep at the beginning of the night, or they habitually wake up in the middle of the night and can’t get back to sleep.

It is an effective insomnia remedy due to its unique combination of ingredients.  It contains highly absorbable forms of calcium, magnesium, vitamin D and zinc, all combined in a softgel with healthy carrier oils.  Oils such as rice bran oil have been shown to increase mineral absorption. Inside of the softgel, there is a creamy paste of absorbable nutrients which fuel the relaxing results that Sleep Minerals II provides.

Calcium is directly related to our cycles of sleep. One study found that calcium levels were higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase.  Calcium is one of the few minerals that acts as a natural sedative, because it causes the release of the sleep-inducing amino acid tryptophan.

The well-known nutritionist Adelle Davis says: “A calcium deficiency often shows itself by insomnia, another form of an inability to relax. The harm done by sleeping tablets, to say nothing of the thousands of dollars spent on them, could largely be avoided if the calcium intake were adequate.”

Insomnia is also one of the main symptoms of a chronic magnesium deficiency. Sleep in magnesium deficiency is usually agitated with frequent nighttime awakenings. On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep. This was proven in a study done by James Penland at the Human Nutrition Research Center called “Effects of trace element nutrition on sleep patterns in adult women.”

However, no matter how many studies support the use of these ingredients and their unique formulation, the proof is in the pudding.  Reviews of Sleep Minerals II continue to demonstrate it’s effectiveness.

W.W. of Perth, Australia says: “I have been taking the Sleep Minerals for the past 15 nights and am noticing an improvement in my ability to go back to sleep when waking during the night.  I have also been able to start reducing the medication that I have been taking for the past 7 years for sleep.  I will definitely keep taking them and hope to keep reducing the prescription meds and continue to feel more rested during the day.”

S. K of Indianapolis, Indiana says: “I have been using Sleep Minerals II religiously every single night. I suffered from years of anxiety-related insomnia. Nothing helped. My doctor couldn’t find a medicinal combination of medications to treat my anxiety well enough to allow me to get some good sleep. On my first night of Sleep Minerals II, I was able to sleep all the way through the night. I’ve been using it for almost two years now. I am absolutely 1000% satisfied with this product and have even recommended it to my friends and family when they discuss their sleep issues with me.”

J.H. of Manitoba, Canada says: “Sleep Minerals II has made a huge difference in my life as I was having debilitating leg cramps that used to occur every night.  My legs were sore even into the next day.  These have now become history.  My sleep is so much better and now I don’t worry constantly about my calcium and magnesium levels.  I am 70 years old and look forward to a very healthy old age. I suffered with sleep deprivation for a very long time and I will continue to pass the word to my friends about how Sleep Minerals II has changed my life.”

In summary, if you or someone you care about is suffering with sleeplessness and insomnia, try putting some Sleep Minerals II into your natural medicine cabinet for effective relief.

For more information, visit the Sleep Minerals II page.

Healthy Fruits to Eat Plus Banana a Top Sleep Food

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Greetings to you,

Below is a chart with all of the healthy vitamins and minerals in bananas. There are truly many health advantages to eating raw, healthy fruits and vegetables that are bursting with life.

For example, a study from Harvard University found that eating blueberries helps to prevent diabetes.  Another thing scientists have found is that fresh fruits and vegetables reduce inflammation and stress in the body and can add years to one’s life.

Many of the scientific studies on cherries are done with tart cherries or Montmorency cherries — usually sold as juice, dried, frozen, and in powdered supplement capsules. For those seeking a food-based remedy for sleeplessness and insomnia, the tart Montmorency cherry is known to contain high levels of melatonin, the hormone made in the brain that regulates the sleep-wake cycle.

The European Journal of Nutrition presented a placebo-controlled study that proved drinking tart cherry juice is a great sleep food as it increases melatonin and improves sleep quality. Drinking the juice resulted in longer sleep times, less daytime napping and greater overall sleep efficiency (the ratio of the time spent in bed to the time actually spent sleeping).

Another recent study on the use of melatonin-rich foods for sleep appeared in the journal “Nutrients”.  The study was called “Dietary Sources of Melatonin.”  Many nuts are known as “drupe fruits”.

These are fruits with pits or stones inside.  The researchers for the study in “Nutrients” noted that nuts contain some of the highest quantities of melatonin.  Topping the list are almonds and walnuts.  Almonds deliver a two-part punch as they are also high in magnesium, a mineral known to induce sleep.

Bananas are high in both magnesium and potassium, and each of these minerals are proven to be a good sleep food in research studies.  The Journal “Sleep” recently reported that the use of potassium for sleep results in significant improvements in quality of sleep and less waking up during the night.

Warm milk is perhaps the most famous natural sleep aid.  James F. Balch, M.D., author of Prescription for Nutritional Healing, writes that: “A lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep.”  The European Neurology Journal supports this with their study showing that the normal course of sleep is achieved by increasing calcium levels in the body.

One natural insomnia remedy showing good results is Sleep Minerals II from Nutrition Breakthroughs.  This natural sleep aid contains powerful forms of calcium and magnesium, the best known minerals for relaxation and sleep, as well as for restless leg syndrome, stomach health, teenage insomnia and menopause insomnia.

The ingredients are formulated in a softgel with healthy oils, making them more quickly absorbed than tablets or capsules and providing a deeper, longer-lasting sleep.

Richard P. of Parkville, Maryland says: “The ‘Sleep Minerals are making quite a difference.  I was regularly waking at around 3:00 a.m. and after a few days use my sleep improved quite a lot.  I wake once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours.  This has been a great improvement.”

Sleep inducing fruits and minerals are a healthy alternative to taking sleeping drugs, and fruits and vegetables in general are among the healthiest foods in existence.  For more information on natural minerals for sleep, visit the Sleep Minerals II page.


sleep food

Magnesium for Sleep – Proven Research

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magnesium for sleep

Magnesium for Sleep

The magnificent mineral magnesium is the second most abundant mineral in our cells.

It is known to be effective for strengthening heart health, reducing diabetes, and treating migraines, insomnia, depression, and insomnia.

With increasing age, the risk factor for developing magnesium deficiency grows larger.  A National Institutes of Health fact sheet says that adults are at increased risk of magnesium deficiency due to a decreased ability to absorb the mineral.

And according to the Journal “Sleep”, nearly 50% of older adults are experiencing insomnia and having with difficulties with falling asleep, staying asleep, and waking up early.

Several reports have come out regarding the role of magnesium deficiency in insomnia.  The journal “Magnesium Research” writes that magnesium deficiency contributes to sleep disorders and interrupts sleep by reducing melatonin levels in the body.

According to the Human Nutrition Research Center in North Dakota, a high magnesium diet has been found to be associated with deeper, less interrupted sleep. Good sources of magnesium in foods include fish, whole grains and green leafy vegetables.

The most recently released study on magnesium for sleep comes from the University of Medical Sciences in Iran.  Its subjects were 46 older adults, aged 60 to 75, who were experiencing insomnia.  However, it’s interesting to note the researchers recommend their results be extended as a helpful aid to all ages of the general population.

In the University study, the subjects were divided into two groups.  One group received placebos, while the other received magnesium oxide tablets twice a day (250 milligrams each) for eight weeks.  In the group that was given magnesium, the subjects experienced significant increases in sleep time and sleep efficiency, with less night time interruptions and fewer early morning awakenings.

From blood samples taken, the researchers found that magnesium significantly reduced cortisol levels in the body, which is a stress hormone that can keep people awake.  Magnesium also brought about a statistically important increase in melatonin, the hormone involved with sleep-wake cycles.

Their conclusion: Supplementation with magnesium improves subjective and objective measures of insomnia in elderly people and is a useful natural remedy to manage sleep disorders – not only in the elderly but as an effective sleep aid for people of all ages.

Regarding supplements containing magnesium that are taken as an insomnia remedy, the combination of minerals included and the presence of complementary vitamins (such as calcium and vitamin D) are vital. Formulas should contain a 2 to 1 ratio of calcium to magnesium for the best utilization in the body.

The original research on this recommended ratio appeared in 1935 in the Journal of Physiological Reviews.  In addition, softgels that mix the minerals with natural carrier oils allow them to be more fully absorbed than with tablets or capsules.

One formula that has these qualities and is gaining in popularity is Sleep Minerals II from Nutrition Breakthroughs.  Sleep Minerals II contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for restless legs syndrome, bone strength, teenage insomnia and menopause insomnia.

The formula also includes vitamin D and zinc and is delivered in a softgel form with healthy rice bran oil, making it quickly absorbable and allowing it to provide a deeper, longer-lasting sleep.

Sadie D. from The Netherlands says: “I am ever so grateful that I discovered Sleep Minerals II after suffering with premenopause and now the real menopausal insomnia.  I felt like I was slowly losing my mind due to the continual lack of sleep.  I can’t express the relief of getting a good night’s sleep and being able to function properly.”

Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference.  I was regularly waking at around 3:00 a.m. and after a few days use my sleep improved quite a lot.  I wake once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours. This has been a great improvement.”

Minerals have come to the forefront as some of the most effective natural remedies for insomnia.  For more information on Sleep Minerals II, visit this page.

5 New Years Health Tips from Nutrition Breakthroughs

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new year health tipsNew Years Greetings to you! Here are five New Year health tips for increasing your good health in the New Year:

1. Choose healthy foods: Increase salads, cooked vegetables and raw fruits.  Eat healthy, preferably organic proteins such as grass-fed meat, wild Alaskan salmon, organic poultry, sardines, and organic eggs.  For carbs, the healthiest ones are veggies, fruits, nuts, seeds, yams, squash and potatoes.  Drink lots of pure water in between meals.

2. Take a walk each day, or a couple of short walks.  This supports virtually every organ and system in your body to stay strong.  It also detoxifies impurities and ease aches and pains.

Walking is also proven to help good sleep and remedy insomnia.  Scientists suspect that walking helps to set our biological clock into a consistent sleep pattern.

Walking can also help increase “endorphins”, which are protein-like chemicals made in the brain that can have a relaxing effect, a pain-relieving effect, and also reduce stress and increase well-being.

Exercise such as walking may also be one of the most effective ways to reduce menopause symptoms such as hot flashes, night sweats, insomnia and heart symptoms, according to a study from the Annals (Journal) of Behavioral Medicine.

3. Take supplements:  Fish oil helps reduce inflammation and supports the eyes and brain; digestive enzymes increase absorption of foods and reduce gas; MSM remedies joint stiffness and arthritis, and Sleep Minerals II provides calcium, magnesium, and vitamin D in some highly usable forms to support good sleep.

4. Reduce stress.  Take breaks to do artistic or creative things that you enjoy.  When communicating with others, express things, and receive communications from people in a positive, upbeat way.

Support for stress can be found in certain vitamins.  The adrenal glands are known as the “stress glands”.  Vitamin B-5, also known as pantothenic acid, is used by the adrenal gland as a key component to manufacture its hormones.   A deficiency of B-5 can result in impaired adrenal function and more physical and mental stress.

Regarding vitamin C, the highest amounts of vitamin C in the body are found in the adrenals and this vitamin is used to make all of the various adrenal hormones. When one is faced with stress, vitamin C is rapidly used up.

5. Look to the future.  We’ve all done some great things in this year just past.  Let’s acknowledge our best achievements and take pride in them, and then turn our sights toward the year to come.  It’s a new canvas to paint our dreams on, so take out those brushes and create some masterpieces worthy of your signature!

Yours in good health,

Jobee Knight
Nutrition Breakthroughs
Maker of Sleep Minerals II

Proven Benefits of Full Fat Dairy: Healthy Weight, Bones, Sleep

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full fat dairyWhen was the last time that you purchased whole, full fat yogurt or cheese and ate it without a second thought?

You may be enjoying these foods, but on the other hand, you may prefer non-fat or skim-type dairy foods as they’re supposedly healthier for us.

This isn’t by accident. Full-fat dairy has been shunned by U.S government guidelines for many years. Even today, the American Academy of Pediatrics recommends that only babies under the age of 2 should drink whole milk. In addition, school lunch programs provide only low-fat milk and no whole milk at all,

As a result, it’s long been expected and encouraged that children and adults only eat low-fat dairy or non-dairy alternatives. But is our avoidance of whole, full-fat dairy justified?

Instead of threatening the body’s health, recent research now suggest what many natural health experts have known all along: full-fat dairy supports our overall health and offers incredible benefits.

European studies have even suggested links between full-fat dairy and lower rates of obesity, heart disease, and diabetes. The fats in whole dairy may also play a role in beneficial hormone regulation.

The Many Health Benefits of Full-Fat Dairy

While non-fat dairy offers less than 10 mg of omega 3 fatty acids (healthy fats) per cup, whole, full dairy contains 183 mg per cup! This is a dramatic difference considering that omega-3’s are known to improve risk factors for heart disease, fight inflammation and boost brain health.

Whole dairy is also rich in vitamin D, a fat-soluble vitamin that depends on the fat content to be absorbed into the body and to be used to generate energy, strengthen the immune system and so much more.

In addition, full-fat dairy is designed to nourish the body, so it is loaded with other nutrients like calcium, magnesium, B vitamins, and selenium.

Together, the contents of whole dairy support the body’s well-being in many ways:

  • Strong, healthy bones
  • Lower risk of obesity
  • Improved brain health
  • Natural sleep remedy
  • Longer lifespan

Whole Dairy and Better Sleep

Warm milk is a well-known and time-tested sleep remedy thanks to its high concentration of magnesium and calcium. Both of these nutrients promote rest and relaxation by activating the parasympathetic nervous system, the part of the body responsible for slowing the heart rate and conserving energy.

In fact, magnesium and calcium trigger the same chemical messengers as sleep drugs like Ambien, which are designed to treat sleep problems but come with many side effects.

If you want to enjoy the powerful mineral-based sleep benefits of whole dairy, consider also using a mineral-based sleep remedy like Sleep Minerals II. These natural sleep aids are growing in popularity as more and more people are seeking to achieve high-quality sleep without the use of sleep drugs.

Sleep Minerals II contains highly absorbable forms of calcium and magnesium.  It’s effective for sleeplessness and insomnia, as well as for heart health, restless leg syndrome, bone strength, menopause insomnia and teenage insomnia. It also contains vitamin D and zinc and is delivered in a softgel form mixed with natural rice bran oil, making it better assimilated than tablets or capsules and providing a deeper, longer-lasting sleep.

L.R.C. of Massachusetts says: “I had become dependent on sleeping drugs and couldn’t sleep without them.  Now I take the Sleep Minerals before bed and I can sleep through the night without drugs.  I’m also able to easily fall back to sleep if I do have to get up.  Another benefit is that this helps alleviate my chronic fatigue and aches and pains.”

With the healthy and effective sleep remedies out there, you should never have to toss and turn through a restless night or resort to sleeping drugs.

And if you aren’t already, you may consider adding some full fat dairy to your diet to benefit from its many health improvements.

For more information on Sleep Minerals II, visit this page.