Tag Archives: best natural sleep remedies

Best Herbs, Vitamins and Minerals for Sleep

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minerals for sleepBy Dr. Tariq of the  Nishtar Medical University in Pakistan

Do you struggle to fall asleep or stay asleep during the night? After a hectic day, do you toss around in bed with a preoccupied, heavy head?

Finding the best supplements for better sleep can be frustrating with hundreds of ads and products on the internet.

Does our diet have a role in our sleep? What are the most proven natural sleep aids that have been revealed by scientific research? Read on to learn more about the best minerals, herbs, and vitamins for improving sleep at night.

According to the CDC (Centers for Disease Control), sleep problems are pretty common; in fact, about one-third of Americans do not get a good sleep. Sleep is as essential for a person as food is for a healthy life. A good amount of sleep is required for our brains to function properly.

Every day, good quality sleep enhances learning, memory, problem-solving, and creativity.

What’s more, lack of proper sleep is associated with anxiety, daytime drowsiness, and increased risk of diabetes, heart disease, and obesity.1

Several supplements on the market contain natural sleep aids with herbs, vitamins, and minerals, but how do these supplements work, and which ones may be the best for an individual?2,3

The best thing to do is to try a small amount of each one of them separately and note the results in a journal. And then compare the results of each one as to which ones were the most beneficial.

HERBS THAT HELP YOU SLEEP

Here are some of the most well-known herbs for relaxation and better sleep.

CHAMOMILE

Chamomile is a herb that has been used for centuries to reduce anxiety, soothe your nerves, and help with sleep. It is normally used as tea or in capsules, as are most of the herbs for sleep.4,5

PASSIONFLOWER

Passionflower contains flavonoids which are a group of natural chemicals found in many herbs and fruits, possessing anti-inflammatory, and anti-carcinogenic (anti-cancer) properties. These act to reduce pain, calm the mind and help with sleep if added with other herbs like lemon balm.6

HOPS FLOWERS

Hops flowers contain a variety of compounds which remedy restlessness, nervousness and sleep difficulties. Pillows filled with these are also used for sleep.7

ASHWAGANDHA

Ashwagandha root extract is a natural compound that induces sleep, improves sleep quality, and soothes the nerves to relieve stress. It can help a person sleep better throughout the night.8

 KAVA

Kava helps some people with sleep disorders. Kava leaves are dried and used in capsules or tablets. It helps to reduce anxiety and provide a calmer, less stressed state of mind.9

MINERALS FOR SLEEP

Many minerals affect the state of health of our bodies and their various systems. A few minerals stand out as bright stars in the sky for their ability to induce good sleep.

MAGNESIUM

Difficulty in sleeping throughout the night is the first symptom of magnesium deficiency.

Magnesium is the essential nutrient for better sleep. It helps the body prepare melatonin, a sleep hormone made in the brain that directly aids good sleep.12

Magnesium also relieves muscle tension and mental stress by helping to produce amino acids, for example, GABA (Gamma-Aminobutyric Acid – a signaling molecule in the brain).13

Magnesium is found in green leafy vegetables, avocado, bananas and yogurt.

CALCIUM

Calcium is among the essential nutrients that significantly impact sleep by affecting REM sleep (rapid eye movement sleep – a phase of sleep when your brain is more active and your eyes move faster). Decreased calcium levels affect sleep cycles and lead to difficulty getting deeper and longer sleep.14

Calcium is found in dairy products such as almonds, cheese, yogurt, leafy greens and sardines.  By taking the correct amount of calcium, the sleep cycles of our body can be corrected.

Calcium should be taken in balance with magnesium in a two to one ratio, with twice as much calcium as magnesium.

BEST VITAMINS FOR SLEEP

Sometimes vitamin deficiency can be a cause of sleep deprivation.   If one or more of these are deficient in the diet, a good night’s sleep can become more difficult to obtain.

VITAMIN D

Many experts say that vitamin D deficiency is associated with sleep disorders and if your blood levels of Vitamin D fall to a low level, it can lead to sleep disorders and restless leg syndrome. A person can get vitamin D from sunlight, eggs, salmon, and mushrooms. Supplements can also be used.15

VITAMIN E

Vitamin E is perfect for hair, nails, and skin, but it is also an important nutrient that has a vital role in improving sleep at night. There is a close relationship between memory impairment and sleep deprivation.

Vitamin E has regenerating and oxygenating effects in the brain that can help prevent sleep deprivation-induced memory impairment.16 Vitamin E is found in almonds, leafy greens, sunflower seeds, avocados, and olive oil.

VITAMIN C

People with low levels of vitamin C may have problems with falling asleep and staying asleep at night.17 If vitamin C is used along with Vitamin E, it may help reduce the symptoms of obstructive sleep apnea. Citrus fruit is a rich source of vitamin C, as well as kale, kiwi, red peppers and stawberries.18

B VITAMINS

Vitamin B-6 plays a vital role in immunity and recalling dreams. It is also essential for the production of melatonin, which is necessary for deep sleep. Hence a vitamin B-6 deficiency may lead to sleep disorders.

Natural sleep-aids with the B vitamins should contain the whole spectrum such as B-1, B-2, B-3, B-5, B-6, and B-12, etc., to avoid any imbalances. They work better together to reduce stress and create melatonin. 19,20

Vitamin B-12 is important for brain and red blood cell functioning. It also helps by regulating sleep-wake cycles and REM sleep.21

THE BOTTOM LINE

Getting a good amount of sleep is vital for good health. Several herbs, minerals, and vitamins can be effective in helping a person fall asleep better and stay asleep longer.  They can be found at health food stores and at nutritionist and chiropractic offices.

Some other good sleep tips would be to go to bed and get up at the same time each day, keep the bedroom cool and dark while sleeping, and use a comfortable mattress, In addition, do some daily exercise that you enjoy such as walking, get outside for some sunlight during the day, and wear earplugs and an eye mask while sleeping.

This natural health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.

References:

  1. Saksvik-Lehouillier, I. et al. Mild to moderate partial sleep deprivation is associated with increased impulsivity and decreased positive affect in young adults. Sleep 43, (2020).
  2. Binks, H., Vincent, G. E., Gupta, C., Irwin, C. & Khalesi, S. Effects of Diet on Sleep: A Narrative Review. Nutrients 2020, Vol. 12, Page 936 12, 936 (2020).
  3. Ji, X., Grandner, M. A. & Liu, J. The relationship between micronutrient status and sleep patterns: a systematic review. Public Health Nutrition 20, 687–701 (2017).
  4. Rafii, F., Ameri, F., Haghani, H. & Ghobadi, A. The effect of aromatherapy massage with lavender and chamomile oil on anxiety and sleep quality of patients with burns. Burns 46, 164–171 (2020).
  5. Chang, S. M. & Chen, C. H. Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. Journal of Advanced Nursing 72, 306–315 (2016).
  6. Lee, J., Jung, H. Y., Lee, S. I., Choi, J. H. & Kim, S. G. Effects of Passiflora incarnata Linnaeus on polysomnographic sleep parameters in subjects with insomnia disorder: a double-blind randomized placebo-controlled study. International clinical psychopharmacology 35, 29–35 (2020).
  7. Benkherouf, A. Y., Eerola, K., Soini, S. L. & Uusi-Oukari, M. Humulone Modulation of GABAA Receptors and Its Role in Hops Sleep-Promoting Activity. Frontiers in Neuroscience 14, 1100 (2020).
  8. Cheah, K. L., Norhayati, M. N., Yaacob, L. H. & Rahman, R. A. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLOS ONE 16, e0257843 (2021).
  9. Bruni, O., Ferini-Strambi, L., Giacomoni, E. & Pellegrino, P. Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. Nutrients 2021, Vol. 13, Page 530 13, 530 (2021).
  10. Abbasi, B. et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences 17, 1161 (2012).
  11. Cao, Y. et al. Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up. Nutrients 2018, Vol. 10, Page 1354 10, 1354 (2018).
  12. Grandner, M. A., Jackson, N., Gerstner, J. R. & Knutson, K. L. Sleep symptoms associated with intake of specific dietary nutrients. Journal of Sleep Research 23, 22–34 (2014).
  13. Romano, F. et al. Vitamin D and Sleep Regulation: Is there a Role for Vitamin D? Current Pharmaceutical Design 26, 2492–2496 (2020).
  14. Alzoubi, K. H., Khabour, O. F., Rashid, B. A., Damaj, I. M. & Salah, H. A. The neuroprotective effect of vitamin E on chronic sleep deprivation-induced memory impairment: The role of oxidative stress. Behavioural Brain Research 226, 205–210 (2012).
  15. Otocka-Kmiecik, A. & Krol, A. The Role of Vitamin C in Two Distinct Physiological States: Physical Activity and Sleep. Nutrients 2020, Vol. 12, Page 3908 12, 3908 (2020).
  16. Grebe, M. et al. Antioxidant Vitamin C Improves Endothelial Function in Obstructive Sleep Apnea. https://doi.org/10.1164/rccm.200508-1223OC 173, 897–901 (2012).
  17. Aspy, D. J., Madden, N. A. & Delfabbro, P. Effects of Vitamin B6 (Pyridoxine) and a B Complex Preparation on Dreaming and Sleep. Perceptual and Motor Skills 125, 451–462 (2018).
  18. Mayer, G., Kröger, M. & Meier-Ewert, K. Effects of vitamin B12 on performance and circadian rhythm in normal subjects. Neuropsychopharmacology 15, 456–464 (1996).

Health Benefits of Magnesium: Good Sleep, Nerves, Heart, Bones

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magnesium insomniaGreetings to you,

Some of magnesium’s proven health benefits include remedying sleeplessness and insomnia, calming the nerves, strengthening the heart, lowering blood pressure, supporting the bones, relaxing muscles and relieving headaches.

Magnesium for Sleep

Chronic insomnia is one of the main symptoms of 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 shown in a study done by the Human Nutrition Research Center in North Dakota.  Other studies have found magnesium to enhance sleep and relaxation as well.

Calcium and Sleep

Calcium is also 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, is related to a calcium deficiency. Restoration to the normal course of sleep was achieved following the normalization of the blood calcium level.

Sleep Minerals II

This health news and the magnesium chart is shared with you by Nutrition Breakthroughs and its natural sleep aid Sleep Minerals II.  Sleep Minerals II is the original magnesium and calcium based sleep remedy and is known for soothing even the worst insomnia.  It helps everyone from teenagers, to women with menopause symptoms, to older seniors, to everyone in between, to get a good night’s 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 — 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, visit the Sleep Minerals II page.

Proven Benefits of Flaxseed: Heart, Stomach, Hot Flashes, More

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Flaxseed, also known as linseed, is a high fiber food that has been cultivated for thousands of years around the world. One of the main benefits of flaxseed is that its a rich source of the healthiest type of fat, known as omega 3 fatty acid.

This group of healthy fats also includes salmon, walnuts, chia seeds and sardines. Flax is a also complete protein source, containing all nine of the essential amino acids.

Research is showing that the benefits of flaxseed include preventing menopause hot flashes, lowering cholesterol, improving heart health and benefiting blood sugar levels. It also improves breast and prostate health and is known to be an effective laxative which helps with constipation by adding fiber and bulk to the intestines.

Flaxseed has been proven to have a dual effectiveness for both constipation and diarrhea.  This study on flaxseed comes from the Natural Products Research Division of a Medical College in Pakistan.  Flaxseed oil and its gel-like fiber was given orally to people and it caused a dose-dependent increase in looser bowel movements – meaning that the higher the dose, the more effective it was. The study also showed flaxseed helpful for people with diarrhea.

Mayo Clinic breast health specialist Sandhya Pruthi, M.D., recently conducted a study on crushed flaxseed for hot flashes and menopause symptoms. The women were given six weeks of flaxseed therapy, consisting of 40 grams (one and a half ounces) of crushed flaxseed eaten daily. Study participants were asked questions that were translated into their individual hot flash scores.

The result was that their frequency of hot flashes decreased by fifty percent. Participants also reported good improvements in mood, joint and muscle pain, chills, and sweating. This was a significant benefit to their health and quality of life. Dr. Pruthi said: “We are quite pleased with the improvements noted by these women in their quality of life. Not only does flaxseed seem to alleviate hot flashes, but it appears to have overall health benefits as well.”

Flaxseed may provide a way for men with high cholesterol to lower it without using drugs. The Iowa State University Nutrition and Wellness Research Center recently studied ground flaxseed for this purpose and found that it decreased cholesterol in men by around ten percent over the three month study. The men ate three tablespoons of flaxseed daily.

Flaxseed was recently studied for the improvement of blood sugar levels in a study from the “Nutrition Research” journal. In this study, overweight men and postmenopausal women who had pre-diabetes consumed ground flaxseed daily for 12 weeks. This resulted in decreased glucose and insulin levels and also an improved insulin sensitivity in the participants. Having a better insulin sensitivity is healthier as this allows the body to utilize sugar in the blood more effectively.

Flaxseeds are available as whole seeds, ground seeds and flax seed oil. The ground seeds may be the healthiest option as they contain the most protein and fiber. Flaxseeds blend well into many foods, such as smoothies, hot and cold cereals, can be sprinkled on salads or hot vegetables, and even used in home-baked goods like muffins. The seeds are best stored in the refrigerator to preserve their benefits. Most of the studies on flaxseed used one tablespoon per day. 

This health news is shared by Nutrition Breakthroughs, a provider of nutrition articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based sleep aid Sleep Minerals II.  Besides being an effective insomnia remedy, Sleep Minerals II is also beneficial for women with menopause symptoms such as hot flashes or night sweats.

Anita L. of New Caney, Texas says: “I was having hot flashes every 30 minutes to an hour through the night and was so miserable.  After about two weeks of taking the Sleep Minerals, I noticed an incredible difference with my sleep.  I have much less interruption from flashes, I’m sleeping much better and I’m a lot more comfortable.”

For more information, visit the Sleep Minerals II page.

Why flaxseed is good for you?

Research is showing that the benefits of flaxseed include preventing menopause hot flashes, lowering cholesterol, improving heart health and benefiting blood sugar levels. It also improves breast and prostate health.

How flaxseed works?

Flaxseed has a very high amount of omega-3 fatty acids – a high quality type of fat that our body is unable to make on its own. Omega-3 fats can improve the health of the heart, brain, eyes, liver, joints and skin. Flaxseed is also a rich source of fiber, making it an excellent aid to digestion.

Will flaxseed help with constipation?

Flaxseed has been proven to have a dual effectiveness for both constipation and diarrhea. In one study, flaxseed oil and its gel-like fiber was given orally to people and it caused a dose-dependent increase in looser bowel movements – meaning that the higher the dose, the more effective it was.

Sleep Foods That Help You: Best Sleep Inducing Foods

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Sleep better with Sleep Minerals II
Which foods help you sleep better? The Nutrition Breakthroughs Blog has provided several articles on the best sleep inducing foods, and those that follow below are the top five most popular articles of all time.

1. Sleep Foods Chart: The Top Proven Foods for Insomnia

This article features a chart that summarizes research studies on foods that are high in the natural sleep hormone known as melatonin. What foods are high in melatonin?  Find out more about walnuts, cherries, almonds and more.  Also included in this article are good sources of potassium, calcium and magnesium – all proven to help remedy insomnia.

2. Melatonin Rich Fruits for Sleep: Studies from Nutrition Breakthroughs    fruit melatonin

Melatonin levels start rising in the evening and go up to a peak level in the early hours of the morning, perhaps around 2:00 or 3:00 a.m, and then they reduce.

This may partially explain why some people can sleep fine for a few hours and then suddenly find themselves wide awake and unable to go back to sleep.

Do bananas help you sleep?  Learn more about the research study that shows how tropical fruits such as bananas and pineapples increase melatonin in the body. It was published in the Journal of Agriculture and Food Chemistry.

3. Insomnia Remedies: The Best and Worst Foods for Promoting Sleep

What foods are sleep inducing? This article includes an informative, short chart that contains the five best foods and five worst foods for promoting sleep.

Some foods can act as natural sleep aids, while others can make your time in bed a struggle with tossing and turning all night.

heathiest foods4. Food for Sleep: Study Says Salmon Remedies Insomnia

Researchers in Norway have proven that eating fish has a positive impact on good sleep and overall daily functioning.

5. Insomnia Remedies: The Science Behind Sleep Inducing Foods

This article focuses on articles from research journals that have studied which foods are best for inducing sleep, and it also has some doctor recommendations on good bedtime snacks.

This collection of natural health articles on sleep helping foods is brought to you 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.

Which foods help you sleep better?

Studies have shown that certain foods are high in melatonin and magnesium and can help with a better night’s sleep. These include bananas, almonds, walnuts and tart cherries or their juice. Magnesium rich foods include yogurt, avocado, figs, nut butter, pumpkin seeds and sunflower seeds.

What foods are high in melatonin?

Learn more about walnuts, tart cherries, almonds, bananas and more.  Also included in this article are good food sources of potassium, calcium and magnesium – all proven to help remedy insomnia.

Do bananas help you sleep?

Bananas are very high in potassium and a deficiency of potassium can interfere with restful sleep. Eating a banana before bedtime may help reduce nighttime awakenings and provide a better, deeper night’s sleep. Potassium is found abundantly in fresh vegetables and fruits, so these are a good focus as opposed to eating a lot of processed or packaged foods containing high salt.

What foods are sleep inducing?

Studies have shown that the following foods and beverages are sleep inducing: Bananas, tart cherries, tart cherry juice, almonds, walnuts, yogurt, salmon, pumpkin seeds, pineapple, nut butter, turkey, kiwi fruit and warm milk. Soothing teas shown to help sleep include chamomile, lavender, lemon balm and passionflower.

Hot Flashes in Menopause: Studies Show Magnesium and Primrose Oil Effective

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menopause hot flashesMenopause is a natural process when the production of female hormones (estrogen and progesterone) declines and a woman stops having her monthly periods.  It usually happens gradually between the ages of 45 and 55.  

During this time, a woman can experience uncomfortable menopause symptoms such as hot flashes and night sweats, migraine headaches, anxiety, fatigue and insomnia.

Hormone replacement therapy drugs can help hot flashes, but according to the University of Maryland Medical Center, the long-term use of hormone replacement drugs can increase the risks of heart disease, stroke, blood clots in the lungs and breast disease  As a result, more and more women today are seeking to use natural remedies.

One such remedy is evening primrose oil.  This oil comes from the seeds of a wildflower that grows throughout the United States. In a study from the Archives of Gynecology and Obstetrics, researchers tested the effect of evening primrose oil on 56 menopausal women aged 45 to 59 with hot flashes.  The women were given two capsules per day of evening primrose (500 mg per capsule) for a continuous 6 weeks.  This resulted in a 42% improvement in the severity of hot flashes, as well as beneficial improvements in their life activities.

Can magnesium help menopause symptoms? Mineral supplements such as magnesium and calcium are of good benefit to menopausal women with hot flashes and night sweats.  One example is a study from the Virginia Commonwealth University Health System. Women with at least 14 hot flashes a week received 400 milligrams of magnesium oxide for 4 weeks, increasing to 800 mg. per day if needed.  At the end of the study, the magnesium supplements had reduced their frequency of hot flashes from 52 to 28 per week, which is a 41.4% reduction. Fatigue, sweating, and distress were also significantly reduced.

The 29 participants in the study were breast cancer survivors, thus they were unable to take the usual hot flash medications that have estrogenic activity such as hormone replacement or soy supplements.  Many women, breast cancer survivors or not, prefer to take a non estrogen-active natural remedy for hot flashes and night sweats, and the researchers concluded that magnesium appears to safely reduce hot flashes with few side effects and at minimal cost.

Can magnesium help balance hormones? Yes, in fact as menopause approaches, there is an emerging link between estrogen decline, menopause symptoms, and the aspect of mineral deficiency. Mildred Seeling, M.D. describes this in her report in the Journal of the American College of Nutrition. She says “Estrogen enhances magnesium utilization and uptake by soft tissues and bone, and may explain the resistance of young women to heart disease and osteoporosis — as well as the increased prevalence of these diseases when estrogen production ceases.”

Magnesium works best when it’s balanced with calcium. The pioneering nutritionist Adelle Davis writes of mineral deficiency during menopause in her book Let’s Get Well. Davis says: “Calcium is less well absorbed and the urinary losses are greater when the output of estrogen decreases. Such calcium-deficiency symptoms as nervousness, irritability, insomnia and headaches are common.”

Magnesium has also been found to help other health conditions.  According to Dr. Michael T. Murray, Doctor of Naturopathic Medicine, “In addition to helping with hot flashes, correction of low magnesium status may have additional health benefits. Magnesium deficiency is extremely common in Americans, and in addition to the well-known association between low magnesium and increased risk for cardiovascular disease, low magnesium levels have also been linked to an increase in Alzheimer’s disease, decreased muscle performance, insulin-resistance, and osteoporosis.”

Are there forms of magnesium that are more absorbable than others? Which magnesium for menopause?  Some of the most highly absorbed forms of minerals are those that are mixed into a healthy base of natural oils. When carrier oils are used along with minerals in a softgel supplement, a creamy paste is formed inside that encourages increased mineral absorption. This results in a supplement that is absorbed more rapidly and fully than hard tablets or even powdered capsules.

One natural sleep aid that helps with hot flashes and night sweats and has increased in popularity among menopausal women is Sleep Minerals II from Nutrition Breakthroughs. This insomnia remedy contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for heart health, restless legs syndrome, bone strength, and menopause insomnia. The formula also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more fully assimilated and providing a deeper, longer-lasting sleep.

Anita L. of New Caney, Texas says: “I was having hot flashes every 30 minutes to an hour through the night and was so miserable.  After about two weeks of taking the Sleep Minerals, I noticed an incredible difference with my sleep.  I have much less interruption from flashes, I’m sleeping much better, and I’m a lot more comfortable.”

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 II and after several days, it started to work really well. I fall asleep now within 20 minutes and no more restless legs.”

Natural menopause remedies are a healthier option for women with hot flashes, night sweats and insomnia.  For more information on Sleep Minerals II visit this page.

Can magnesium help menopause symptoms?

Mineral supplements such as magnesium and calcium are of good benefit to menopausal women with hot flashes and night sweats.  One example is a study from the Virginia Commonwealth University Health System.  Women with at least 14 hot flashes a week received 400 milligrams of magnesium oxide for 4 weeks, increasing to 800 mg. per day if needed.  At the end of the study, the magnesium supplements had reduced their frequency of hot flashes from 52 to 28 per week, which is a 41.4% reduction. Fatigue, sweating, and distress were also significantly reduced.

Can magnesium help balance hormones?

Yes, as menopause approaches, there is an emerging link between estrogen decline, menopause symptoms and the aspect of mineral deficiency. Mildred Seeling, M.D. describes this in her report in the Journal of the American College of Nutrition. She says “Estrogen enhances magnesium utilization and uptake by soft tissues and bone, and may explain the resistance of young women to heart disease and osteoporosis — as well as the increased prevalence of these diseases when estrogen production ceases.”

Which magnesium for menopause?

Some of the most highly absorbed forms of minerals are those that are mixed into a healthy base of natural oils. When carrier oils are used along with minerals in a softgel supplement, a creamy paste is formed inside that encourages increased mineral absorption. This results in a supplement that is absorbed more rapidly and fully than hard tablets or even powdered capsules.

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.

Antidepressant Drugs Can Lead to Hot Flashes, Night Sweats

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hot flashesA hot flash, also called hot flush, is a sudden feeling of warmth and often a breakout of sweating in the upper half of the body. When these occur at night, they’re known as night sweats.

Hot flashes are normally brought on by a reduced function of the brain’s temperature regulation, are caused by changing hormone levels, and are one of the most common menopause symptoms.  Having night sweats while sleeping can cause overheating and frequent awakenings.

Another source of hot flashes can be medications. According to WebMD, “Taking certain medications can lead to night sweats. Antidepressant medications are a common type of drug that can lead to night sweats. From 8% to 22% of people taking antidepressant drugs have night sweats. Other psychiatric drugs have also been associated with night sweats.”

The “Sleep in America” poll results from the National Sleep Foundation found that more than half of all Americans (60%) experience a sleep problem every night or almost every night.  Interestingly, a ten-year study to discover which drugs are used to treat insomnia was published in the journal “Sleep”.

The study found that prescriptions for sleeping medications have decreased by 53.7%, but that antidepressant drugs prescribed for insomnia have increased by a surprising 146%. Examples of antidepressants prescribed for insomnia are trazodone, doxepin, trimipramine, and amitriptyline.

Medications may not always have the desired effects.  For example, Drugs.com says the following about an antidepressant drug called Welbutrin — “Nervous system side effects have frequently included headache (27%), insomnia (16% to 33%)….and sleep abnormalities.”  Health.com lists other possible side effects of antidepressants as sexual dysfunction, weight gain, dry mouth and throat, racing pulse, confusion, disturbed dreams, and an increased risk of suicide.

Nature has provided us with some natural sleep remedies and relaxants that have stood the test of time.  Regarding mineral deficiency as we age and at the time of menopause, the pioneering nutritionist Adelle Davis says, “The amount of calcium in a woman’s blood parallels the activity of the ovaries. During the menopause, the lack of ovarian hormones (estrogen and progesterone) can cause severe calcium deficiency symptoms to occur, including irritability, hot flashes, night sweats, leg cramps, and insomnia. These problems can be easily overcome if the intakes of calcium, magnesium, and vitamin D are all generously increased and are well absorbed.”

One sleep remedy increasing in popularity is Sleep Minerals II from Nutrition Breakthroughs. This natural sleep aid contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for restless legs syndrome, bone strength, aches and pains, and menopause insomnia.

The formula also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making the minerals more quickly assimilated than tablets or capsules.  The softgel formulation provides a deeper, longer-lasting sleep and is an effective alternative to medications.

Anita L. of New Caney, Texas says: “I was having hot flashes every 30 minutes to an hour through the night and was so miserable. After about two weeks of taking the Sleep Minerals, I noticed an incredible difference with my sleep. I have much less interruption from flashes, I’m sleeping much better and am a lot more comfortable.”

Alex R. of Ramseur, North Carolina says: “Sleep Minerals II has been a blessing for me.  It has given me the opportunity to withdraw from a highly addictive sleep medication over time, and has allowed me to sleep while going through this most difficult ordeal.  What’s great about it is it doesn’t lose its effectiveness, which is something that happens with sleep medications.  I am most thankful for this product.”

For more information on Sleep Minerals II visit this page.

Top Foods to Remedy Insomnia and Give Better Sleep

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foods to remedy insomniaInsomnia and sleeplessness are a widespread problem.  Sleep inducing foods and relaxing minerals are a first-line remedy to help people with insomnia to fall asleep faster and sleep more deeply.

Many of these foods to remedy insomnia are high in melatonin, magnesium and potassium and are supported by research studies.

Melatonin is a hormone that’s produced in the brain.  At night or in the dark, melatonin is naturally released to regulate the sleep cycle.  A recent study on the use of melatonin-rich foods for sleep appeared in the journal “Nutrients”.  The study was called “Dietary Sources of Melatonin.”

The researchers 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 help good sleep 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.

Other good sources of potassium include cooked spinach, salmon, avocado, cooked broccoli, avocado, potatoes, cantaloupe, tomatoes, peas, mushrooms, sweet potatoes and yogurt.

Those experiencing sleeplessness or insomnia should definitely include more of these healthy sources of potassium in their diet.  And even more vital than potassium, the two most famous minerals for calming insomnia are calcium and magnesium.  This is what makes warm milk one of the most popular natural sleep aids.

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 can be restored by increasing calcium levels in the body.

Regarding the use of minerals for insomnia, a study called “The Nutritional Relationships of Magnesium” discusses the differences between calcium and magnesium and their effects on sleep.  The author notes that the type of insomnia associated with a calcium deficiency causes difficulty with falling asleep.

On the other hand, the classical sign of magnesium deficiency is insomnia characterized by falling asleep easily, but awakening frequently throughout the night, with individuals finding themselves tired even after several hours of sleep.

A balanced ratio of calcium to magnesium is important to overall health and the two minerals should be taken together for best results.  The best calcium and magnesium ratio is twice as much calcium as magnesium.

One natural insomnia remedy showing good results is Sleep Minerals II from Nutrition Breakthroughs.  This natural sleep aid contains potent 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 foods and minerals are a healthy alternative to taking sleeping drugs. Make good use of them as an insomnia remedy.

Antidepressants Can Lead to Hot Flashes, Night Sweats and Insomnia

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hot flashes night sweatsHot flashes and night sweats create a sudden feeling of warmth and often a breakout of sweating in the upper half of the body.

These flashes are experienced by up to 80% of women around the time of menopause, and also by men due to a lessening of testosterone in middle age.

Hot flashes are normally brought on by a reduced function in the brain’s temperature regulation, caused by changing hormone levels.  Night sweats that occur while sleeping can cause overheating and frequent awakenings.

Another source of hot flashes are medications. According to WebMD, “Taking certain medications can lead to night sweats. Antidepressant medications are a common type of drug that can lead to night sweats. From 8% to 22% of people taking antidepressant drugs have night sweats. Other psychiatric drugs have also been associated with night sweats.”

The “Sleep in America” poll results from the National Sleep Foundation found that more than half of all Americans (60%) experience a sleep problem every night or almost every night.  Interestingly, a ten-year study to discover which drugs are used to treat insomnia was published in the journal “Sleep”.  The study found that prescriptions for sleeping medications have decreased by 53.7%, but that antidepressant drugs prescribed for insomnia have increased by a surprising 146%. Examples of antidepressants prescribed for insomnia are trazodone, doxepin, trimipramine, and amitriptyline.

Medications may not always have the desired effects.  For example, Drugs.com says the following about an antidepressant drug called Welbutrin — “Nervous system side effects have frequently included headache (27%), insomnia (16% to 33%)….and sleep abnormalities.”  Health.com lists some other possible side effects of antidepressants as sexual dysfunction, weight gain, dry mouth and throat, racing pulse, confusion, disturbed dreams, and an increased risk of suicide.

On the other hand, Nature has provided us with some natural sleep remedies and relaxants that have stood the test of time.  Regarding mineral deficiency as we age and at the time of menopause, the pioneering nutritionist Adelle Davis says, “The amount of calcium in a woman’s blood parallels the activity of the ovaries. During the menopause, the lack of ovarian hormones (estrogen and progesterone) can cause severe calcium deficiency symptoms to occur, including irritability, hot flashes, night sweats, leg cramps, and insomnia. These problems can be easily overcome if the intakes of calcium, magnesium, and vitamin D are all generously increased and are well absorbed.”

One sleep remedy that’s increasing in popularity is Sleep Minerals II from Nutrition Breakthroughs. This natural sleep aid contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for restless legs syndrome, bone strength, aches and pains and menopause insomnia. The formula also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making the minerals more quickly assimilated than tablets or capsules.  The softgel formulation provides a deeper, longer-lasting sleep and is an effective alternative to medications.

Anita L. of New Caney, Texas says: “I was having hot flashes every 30 minutes to an hour through the night and was so miserable.  After about two weeks of taking the Sleep Minerals, I noticed an incredible difference with my sleep.  I have much less interruption from flashes, I’m sleeping much better and I’m a lot more comfortable.”

Alex R. of Ramseur of North Carolina says: “Sleep Minerals II has been a blessing for me.  It has given me the opportunity to withdraw from a highly addictive sleep medication over time, and has allowed me to sleep while going through this most difficult ordeal.  What’s great about it is it doesn’t lose its effectiveness, which is something that happens with sleep medications.  I am most thankful for this product.”

In summary, while antidepressant medications and other drugs are being prescribed widely for insomnia, natural remedies for sleep and relaxation should be tried first.  Those with absorbable calcium and magnesium have been proven effective.  And they come without side effects such as hot flashes and night sweats and can even be a good remedy for these.  For more information, visit the Sleep Minerals II page.