According to a study in the Journal “Sleep”, making a special effort to cool down before bedtime may be of particular benefit to insomnia sufferers.
One way to do this is to take a hot bath about 90 minutes before bedtime. Afterward, there will be a rapid drop in body temperature which will help with falling asleep faster.
Another key thing is that when it gets dark in the evening, the brain produces the hormone known as melatonin. Melatonin signals our bodies that its time to get tired and go to sleep.
However, a special type of light called “blue light” that’s generated from a computer or laptop, is very effective at inhibiting melatonin and preventing good sleep. So its best to reduce computer, laptop, and cell phone use in the evening or use amber colored “blue light blocking glasses”.
Calcium and magnesium are proven natural sleep aids. In one study published in the European Neurology Journal, researchers discovered that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase.
In another report called “The Nutritional Relationships of Magnesium”, the author noted that 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.”
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, teenage insomnia, menopause insomnia and stronger bones.
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.”
Warm milk has long been a highly recommended folk remedy for insomnia. Regarding this, William Sears, M.D. says: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin.”
Dr. Sears continues and says: “This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”
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.
In another report called “The Nutritional Relationships of Magnesium”, the author notes that the type of insomnia associated with a calcium deficiency causes difficulty with falling asleep. This same study says that: “Muscle cramps associated with calcium deficiency often occur at night and without exertion. Such cramps usually involve the calves and thighs, but not the hands or feet.”
Regarding magnesium, this study notes that 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.”
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 absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.
Kimberly B. of Troy, Michigan says: “I have been taking Sleep Minerals II for about a month now. I have tried everything out there and this supplement is amazing. I have suffered with insomnia for 2 1/2 years. I have also had restless leg syndrome my entire life and this is the first relief I’ve ever had…gone for a month now.”
In summary, make good use of natural minerals as the first line of defense against sleeplessness and insomnia.
Not only are cherries one of the most satisfying and delicious foods around, they are rated by the American Journal of Nutrition in the “Top 50 List” of foods with the most powerful nutritional content and health benefits.
It’s the deep red, blue and purple colors of the top berries that contain the plant chemicals delivering a potent punch against disease. Recent research studies have discovered that health benefits of cherries include muscle pain relief, reducing inflammation, remedying insomnia, protection of brain cells, and relief for knee arthritis.
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 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).
Cherries also give proven relief for people who would like to reduce muscle pain or soreness after exercise or a lot of physical activity. A study from a sports nutrition journal discovered that runners who drank tart cherry juice prior to and during a race, experienced much less pain afterwards. The high levels of anti-inflammatory properties in cherries provided a protective effect against muscle damage.
In the battle against belly fat, cherries can be a good weapon. In one animal study from the University of Michigan, scientists mixed whole tart cherry powder in with a high fat diet. The animals that ate the cherries had a lower body weight, lower cholesterol and significantly lower levels of the kind of inflammation that’s linked to heart disease and diabetes in humans.
Osteoarthritis is the most common form of arthritis. It causes chronic joint pain, swelling, and reduced motion in joints. It can occur in any joint, but usually it affects hands, knees, hips or spine. In a recent study at the Baylor Research Institute, scientists gave tart cherry powder in capsules to people with knee osteoarthritis. At the end of the eight week study, over 50% of the people benefited with good increases in movement and significant reduction of pain.
Gout is a kind of arthritis that can cause an attack of sudden burning pain, stiffness, and swelling in a joint, usually in a big toe or in other bones of the foot. A study from the journal Arthritis & Rheumatism found that patients with gout who consumed cherries over a two-day period showed a 35% lower risk of gout attacks.
For better brain health as one ages, a study from the journal of Agriculture and Food Chemistry has proven that tart cherries protect brain cells from cell-damaging stress in a dose-dependent manner. In other words, when more cherries are eaten, there are more neuro-protective benefits for the brain. This shows a potential defense against conditions such as Alzheimer’s.
Cherries are certainly a delicious way to reduce pain and inflammation, as well as to help with a stronger heart and brain and ease insomnia and sleeplessness. Calcium and magnesium are also proven remedies for insomnia. Sleep Minerals II from Nutrition Breakthroughs is a popular supplement that contains highly absorbable forms of these minerals and is effective for an inability to sleep, as well as for heart health, restless leg syndrome, bone strength, menopause insomnia and teenage insomnia.
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.”
This natural health news on the health benefits of cherries is provided by Nutrition Breakthroughs, a publisher of nutrition articles and effective natural remedies since 2001. Nutrition Breakthroughs, makes the original calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.
What if a research study was conducted with actual real human beings (not animals) that demonstrated a mere one to two minutes a day of exercise could result in better, stronger bones? Well, there is one.
With increasing age, our bones become weaker and less dense, particularly in women after menopause due to the decline in estrogen and calcium in the body. More and more studies are finding that physical movement and activity can counteract the effects of weaker bones and any tendency toward bone fractures.
Epidemiology is the study of how often various diseases occur and also what possible ways or methods might exist to control or eradicate them. The most recent study on the topic of bone health was published in the International Journal of Epidemiology. The burning question in the researcher’s minds was this: How do we discover what type of exercise, what quantity of exercise, and what intensity, would provide the most positive, beneficial impact on bone strength.
For the study, both pre and post-menopausal women wore small wrist monitors for a week that measured and recorded the intensity of their physical movements. It was particularly important to the researchers to be able to record very short amounts of activity. They looked at data for more than 2,500 women, and compared their activity levels with bone health, which was measured by an ultrasound scan of heel bone.
The outcome? A mere one to two minutes of flat-out, intense exercise resulted in an increase in bone strength. This translates to a minute or two of slow jogging for a post-menopausal woman or a minute or two of running for a pre-menopausal woman in order to achieve a 4% increase in bone health. Women who did more than two minutes had a 6% increase. (Please see further recommendations below on how to safely transition into more intense exercise).
The lead author of the study, Dr Victoria Stiles of the University of Exeter in the UK, said: “We wanted to make every second count in our analysis, because short snippets of high-intensity activity are more beneficial to bone health than longer, continuous periods. We were careful not to ignore short bursts of activity throughout the day.”
Dr. Stiles makes a suggestion for people who are interested in upping their levels of daily exercise. She said: “The UK’s National Osteoporosis Society recommends increasing your walking activity first. Further on, we would suggest adding a few running steps to the walk, a bit like you might do if you were running to catch a bus.”
Another proven way to increase bone health is to include more calcium-rich foods in the diet. Olive oil, leafy greens, almonds, raw cheeses, yogurt, broccoli and carrots are good choices. Calcium, magnesium and vitamin D supplements are also beneficial. Not only do these minerals strengthen bone and muscle health, but they are proven to calm sleeplessness and insomnia as well.
One study published in the European Neurology Journal 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.
William 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.”
One calcium-based supplement shown to be effective for insomnia is Sleep Minerals II from Nutrition Breakthroughs. This formula contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for menopause insomnia, heart health, restless leg syndrome and bone strength. It 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.
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 menopause 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 up at around 3:00 a.m. and couldn‘t go back to sleep. Now I wake up once to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours.”
The main message is that a combination of exercise and calcium tend to ignite into a dynamic duo that can bring great boosts to bone health, healthy sleep and good overall health.
This health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2002. Nutrition Breakthroughs makes the original calcium and magnesium based natural sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.
Teenage Insomnia Remedies – Studies, Doctor Advice and Tips
Teenagers are a special breed, having to face all the challenges of being in an in-between stage of life; not quite a child anymore and not yet an adult.
Along with an acceleration of social interests and activities, they also sustain accelerated physical growth and increased nutritional needs. According to the U.S. Department of Agriculture, 90% of teen girls and 70% of teen boys aren’t getting enough calcium. Their bones are growing the fastest during the teen years and they need more calcium than at any other time of life. The calcium deficiency can translate into irritability, nervous tension, hyperactivity, and insomnia.
Adelle Davis was the first nutritionist to base her recommendations on scientific research studies. She says: “If these hyperactive kids were recognized as victims of malnutrition and given, instead of drugs, a completely adequate diet, especially high in calcium, magnesium, and vitamins B6 and D; the majority might soon be as relaxed as sacks of cotton, their minds far more alert, their energies restored to normal. I have seen it happen many, many times.”
To shed some light on teenage sleeping habits, a study was published in the Journal of Adolescent Health. Researchers found that two-thirds of teenage high school students are sleeping less than they need to, when they actually need 9.5 hours of sleep. Danice Eaton, author of the study and a research scientist in Atlanta said, “Research (on teens) has shown that a lack of sleep can increase depression, negative physical health, headaches, poor school performance, school absenteeism and drowsy driving.”
There is a correlation between electronics use and insomnia in teens. A study from the Journal of Pediatrics published a survey of Philadelphia-area teens. It was found that two-thirds had a television in their bedroom, one third had a computer, 90% had their own cell phone and 79% had a personal music device.
“These technological devices activate the mind. It’s like having a stressful work conversation just before getting into bed,” said Dr. Jonathan Pletcher at the Children’s Hospital of Pittsburgh.
Dr. Pletcher doesn’t recommend sleep medication for teens, saying that, “The risks for this age group far outweigh the benefits.” He recommends shutting down the computer, TV, and cell phone well before bedtime and doing some relaxing and calming activities before bed.
Due to a deficiency of crucial minerals at the teenage time of life, calcium and magnesium supplements can be effective teenage insomnia remedies. One natural insomnia remedy that*s gaining in popularity for all ages is Sleep Minerals II from Nutrition Breakthroughs.
It contains highly absorbable forms of calcium and magnesium — the best minerals 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 with healthy carrier oils, making it better assimilated than tablets or capsules and providing a deeper, longer-lasting sleep.
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.”
Besides supplementing with key minerals, there are additional tips to help teens sleep better. Here is a summary from the Mayo Clinic and National Sleep Foundation:
Consuming caffeine close to bedtime can interfere with one*s sleep, so avoid coffee, tea, soda pop and chocolate late in the afternoon. Nicotine and alcohol will also interfere with sleep.
Limit stimulating activities and the use of electronics right before bedtime.
Reduce extracurricular activities. Sometimes teens are overextended and participate in too many after-school activities, too late into the evening.
Practice relaxing and calming activities before going to bed. For example, do gentle stretches, take a warm bath, or read a pleasant book.
Make the bedroom a sleep haven. Keep it cool, quiet and dark. If needed, get eyeshades, earplugs, and blackout curtains. Let in the bright light in the morning to signal the body to wake up.
Get regular exercise during the day, but not closer than 3 hours before bedtime.
Establish a regular bedtime and wake-time schedule and stick to it, coming as close to it as possible on the weekends. A consistent sleep schedule makes it easier to fall asleep.
Let*s help our teens get the sleep and nutrition they need!
For more information on Sleep Minerals II, click here.
A study from the journal “Oxidative Medicine and Cellular Longevity” has demonstrated that vitamin E can prevent and treat the loss of muscle mass and strength that occurs as people age. This loss of muscle is known as “sarcopenia”.
Regarding the word “oxidative” that is included in the journal name, this refers to the process in our bodies where we process the oxygen we breathe in, and our cells produce energy from it.
This process can become imbalanced and create a state of “oxidative stress” if we don’t consume enough “anti” oxidants such as vitamins E, C and A. Besides the body’s own natural metabolism functions, sources of oxidative stress can include pollution, medications or drugs, smoke, infection, stress, toxins, or a poor diet.
The researchers explain that vitamin E creates healthy muscles because a reduced level of vitamin E or a deficiency in the body is associated with an increased risk of muscle atrophy (shrinkage). The vitamin can prevent muscle damage and encourage muscle regeneration.
Muscles in the body are particularly susceptible to oxidative damage as these are the site of the highest consumption of oxygen. Vitamin E is a fat soluble vitamin that greatly boosts cellular antioxidant capacity. Because of this, vitamin E can be beneficial for preventing the effects of aging and for also treating infections, cardiovascular diseases, diabetes and neurological disorders.
Several studies have demonstrated an association between vitamin E levels and the amount of muscle strength or weakness. One study in Italy was done with 1,156 participants between 65 years old and 102. Knee extension strength tests showed that a daily intake of vitamin E is significantly related to a person’s total physical performance and strength.
Another group of scientists proved the beneficial effects of vitamin E in reversing muscle damage during extensive exercise in men. The men took 800 units of Vitamin E daily for 28 days. After a downhill run, their oxidative stress indicators were measured and were shown to be markedly reduced in both the older and younger men.
Vitamin E has many pathways by which it brings its beneficial health effects. In addition to being a powerful antioxidant, it is also an effective anti-inflammatory vitamin. It may halt the overall inflammation in the body by suppressing certain reactive cells of the immune system. These inflammatory responses and cells have a direct affect on muscle strength and mass as well, so vitamin E does its good deeds in benefiting the muscles in this additional way.
Inactivity and immobility can lead to muscle wasting, so the researchers highly encourage low intensity exercises as an effective means to increase muscle strength and performance. This may include walking, lifting light weights, doing squats, etc. This also increases a person’s ability to balance and control the body well. Combining a healthy diet with nutrition supplements and exercise is the most highly recommended approach to improved muscle strength.
Vitamin E has also been shown to ease arthritis pain and stiffness. One study showed that pain parameters were significantly decreased after vitamin E treatment when compared with placebo.
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. 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.
There are a high percentage of people who encounter nightly insomnia and sleeplessness all over the world.
In the United States, the National Sleep Foundation reports that up to 25% of adults have tried sleeping drugs in an effort to get some sleep. These medications come with extensive side effects and are not always effective.
Sleep Minerals II from Nutrition Breakthroughs is a natural sleep aid that contains highly absorbable forms of calcium and magnesium. Customer reviews show that it works well for sleeplessness and insomnia, as well as for heart health, restless leg syndrome, bone strength, muscle cramps, menopause insomnia, hot flashes, night sweats, and teenage insomnia.
Sleep Minerals II 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.
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.”
Here are some of the latest reviews of the Sleep Minerals II sleep aid from customers all over the world:
S.K. of Indianapolis, Indiana says: “I have been using Sleep Minerals II. I use it 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.”
K. C. of Homer, New York says: “I am writing to you a true believer of Sleep Minerals II. I never write product reviews…. good or bad. I had originally ordered your sleep minerals product and thought I would give it a try. Well I had given it to the entire family. We ran out of it and I really thought it wasn’t working. I quickly realized within a couple nights that without them the entire household was not falling asleep as easily as they were before! So I immediately ordered more. I will not let that happen again.”
I.C. of Ontario, Canada says: “I have Lupus, which is an autoimmune condition. I’m not allowed to take vitamins like vitamin C or anything that builds up my immune system. If I do, my immune system gets stronger and attacks me. I have diabetes, a thyroid condition, arthritis and other issues. The Sleep Minerals is just subtle enough that it helps me sleep and gives me the minerals I need – especially calcium. I have arthritis throughout my whole body and the minerals help this a lot. In fact, the Sleep Minerals lessens all of my symptoms greatly and has helped me to go into remission.”
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.”
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 also 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 on to my friends about how Sleep Minerals II has changed my life.”
M. T. of Tasmania, Australia says: “I received the Sleep Minerals II about a week ago and have been taking the softgels about an hour before bed. The last two nights I have slept well. The best side effect I have found, however, is that the night sweats and hot flashes I had constantly throughout the day, have almost completely stopped. And if I do have one, it is 95% less than I previously experienced. So far I’m very happy with the Sleep Minerals.”
Guest Post by Sharon Walsh of BestMattressReviews.com *************************
Presented by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II ************************* Adults need a full seven to eight hours of sleep every night to stay healthy, yet many people get far less. Stress, medical conditions, and poor sleep hygiene can all come between you and the rest you need. Sleep hygiene refers to those habits and practices that are conducive to sleeping well on a regular basis.
There are also positive interactions that occur between the sleep hormone melatonin and the foods you eat that can help you sleep better. The right foods help set your circadian rhythms so that when it’s time to hit the pillow, you’re ready to settle down for the night. Cirdadian rhythms are guided by our internal body clock. These cycles tell our bodies when to sleep, rise, and eat – regulating many physiological processes. The cycles are triggered by environmental cues, like sunlight and temperature.
Tryptophan – More Than Turkey
The tryptophan found in turkey is legendary in the food world for making people drowsy. While the sleep-inducing properties in your Thanksgiving dinner may have more to do with the size of the meal than the one slice of meat you eat, tryptophan does also help you sleep, but not in the direct way many people think. The body uses tryptophan to make serotonin and melatonin, both of which are natural hormones made in the brain that help set your circadian rhythms.
Tryptophan can be found in far more foods than turkey. If you’re looking for other natural sources, try adding these foods to your diet for an extra boost:
Walnuts: Walnuts are not only a good source of tryptophan but a natural source of melatonin itself. They make a great bedtime snack.
Seeds and Nuts: Pumpkin and squash seeds, in particular, provide a quick dose of tryptophan.
Cheese: If you’re looking for a healthy kick, try reduced-fat mozzarella or add something a little different like Fontina and Edam.
Calcium – Dairy and More
A warm glass of milk is more than an old wives’ tale. The calcium in dairy products and many other foods help the brain use tryptophan to make melatonin. Cheese, yogurt, milk, and even ice cream have the calcium your body needs to help regulate your sleep cycle. If you’re looking for non-dairy foods to get a calcium boost consider trying:
Spinach and Other Leafy Greens: These brightly colored vegetables are loaded with nutrients. Other greens like kale and collard greens also have high amounts of calcium.
Fortified Orange Juice: Calcium is important for many body processes. It just makes sense to add it to this popular breakfast drink. A quick glass of orange juice also gives you a dose of vitamin C.
Enriched Grains: Enriched grains and breads give you some versatility in how you get your calcium. Quinoa may be even a better choice, as it offers approximately 60-100 mg of calcium, not to mention a high amount of potassium, zinc and protein.
Develop Good Sleep Hygiene (Habits)
All your healthy eating may go to waste if you don’t develop good sleep hygiene. Your sleep environment can make or break your ability to get a full night’s rest. If you suffer from insomnia or need to get a few more hours of rest, try:
A Bedtime Routine: Not just for kids, a bedtime routine can trigger your brain to start sending the ‘sleep’ signals to the rest of your body. A warm glass of milk (remember the importance of calcium), a warm bath, writing the next day’s plans down in a journal, are a few ideas to get you started. You can include anything that helps you relax.
Cutting Screen Time: The bright light from televisions, e-readers, and smartphones can fool the brain into thinking it’s daytime, which means reducing melatonin and staying awake. Start shutting down your screens at least an hour before bedtime to keep your circadian rhythms in sync.
Bedtime Snack: While you want to avoid a heavy meal before bed, if hunger pains keep you awake, try eating a healthy snack. A handful of nuts, seeds, or cheese and crackers makes a good snack because they have ingredients that promote sleep. Raw almonds or almond butter are good choices as almonds contain 266 mg of calcium per 3 1/2 ounces.
Keep these sleep-healthy tips in mind in order to increase the quantity and quality of your nightly rest and have more energy in your days!
This natural health news blog is presented by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. 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.
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This health news is provided by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II
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A study from the journal “Oxidative Medicine and Cellular Longevity” (see definition for “oxidative” below), has demonstrated that vitamin E can prevent and treat the loss of muscle mass and strength that occurs as people age.
Regarding the word “oxidative”, this refers to the process in our bodies where we process the oxygen we breathe in and our cells produce energy from it. This process can become imbalanced and create a state of “oxidative stress” if we don’t consume enough “anti” oxidants such as vitamins E, C and A.
Vitamin E was also shown in recent research from “Gynecologic and Obstetric Investigation” to be a natural alternative to estrogen therapy and an effective remedy for hot flashes and night sweats.
Besides the body’s own natural digestion and metabolism functions, other sources of oxidative stress can include pollution, medications or drugs, smoking, infection, stress, toxins or a poor diet.
The researchers from the journal of “Oxidative Medicine and Cellular Longevity” explain that a reduced level of vitamin E or a deficiency in the body is associated with an increased risk of muscle atrophy (shrinkage).
The vitamin can prevent muscle damage and encourage muscle regeneration. Muscles in the body are particularly susceptible to oxidative damage as these are the site of the highest consumption of oxygen. Vitamin E is a fat soluble vitamin that greatly boosts cellular antioxidant capacity.
Because of this, vitamin E can be beneficial for preventing the effects of aging and for also treating infections, cardiovascular diseases, diabetes and neurological disorders.
While vitamin E is famous for the health benefits it provides to glands, organs and the heart, it may not be generally known that vitamin E is a proven remedy for menopausal hot flashes and night sweats.
A hot flash, also called a hot flush, is a sudden unexpected feeling of warmth and often a breakout of sweat in the upper half of the body.
These flashes occur with up to 80% of women around the time of menopause, and men can also have them due to a lessening of testosterone at middle age. A night sweat is a “hot flash” that occurs in the night, often while one is sleeping, and can cause frequent awakenings.
Vitamin E was shown to be a natural alternative to estrogen therapy and an effective remedy for hot flashes. The researchers found there were significant statistical differences in the hot flash severity score after women took a 400 IU vitamin E (softgel cap) daily for 4 weeks. They concluded that based on the trial, vitamin E brings relief and is a recommended hot flash treatment.
Adelle Davis, the first nutritionist to base her recommendations on science-based studies, says: “During the menopause the need for vitamin E soars ten to fifty times over that previously required. Hot flashes and night sweats often disappear when 50 to 500 units of vitamin E are taken daily, but they quickly recur should the vitamin be stopped.”
Calcium is also directly related to night sweats and 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.
Regarding the need for calcium need at the time of menopause Davis says: “During the menopause, the lack of the ovarian hormones (estrogen and progesterone) causes severe calcium deficiency symptoms to occur.”
“At these times, high amounts of calcium should be obtained and every step be taken to insure its absorption into the blood. When these precautions are taken and the diet is adequate in other respects, the woman at menopause usually loses her irritability, hot flashes, night sweats, leg cramps, insomnia, and mental depression.”
One supplement that contains highly absorbable forms of calcium and magnesium is Sleep Minerals II from Nutrition Breakthroughs. It is a proven remedy for sleeplessness and insomnia, as well as for heart health, restless leg syndrome, bone strength, menopause insomnia, hot flashes, night sweats, and teenage insomnia.
Sleep Minerals II 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.
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.”
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. For more information on Sleep Minerals II, visit the Sleep Minerals II page.
Sleep Foods That Can Help: The Top Proven Foods for Insomnia
The National Institutes of Health reports that about thirty percent of the population experiences disrupted sleep and insomnia. Because sleeping drugs are addictive, come with side effects and lose their effects over time, many people are reaching out for natural sleep remedies.
Research studies are confirming that certain foods for insomnia are high in the natural sleep hormone known as melatonin. Other foods are proving themselves good sources of potassium, calcium and magnesium — a group of minerals that have been studied for their effects on improving sleep and remedying insomnia.
One good example is a study from the University of California San Diego. Researchers examined the effects of potassium supplementation on sleep quality. A placebo-controlled study compared one week of potassium chloride supplements to one week of identical placebo capsules. Their results were published in the journal “Sleep”, and showed that potassium significantly increased sleep efficiency due to less awakenings after falling asleep. Good food sources of potassium include bananas, baked potatoes, baked sweet potatoes and broccoli.
The tart “Montmorency” cherry contains a significant level of melatonIn per a study done at the University Of Texas Health Science Center. Cherries are available in a concentrated supplement form that can be taken in the evening to improve the quality of sleep. Other ways cherries can be eaten include fresh cherries, frozen cherries and cherry juice. Cherry juice should be diluted with water or sparkling water as it is high in natural sugars.
Scientists have measured the effect that different types of rice have as one of the sleep foods that help you. Mahatma rice (low carbohydrate rice) was compared to Jasmine rice (high in carbohydrates) for their effects on sleep quality. The rice was eaten either four hours before bedtime or one hour before bedtime. This study from the American Journal of Clinical Nutrition found that a high carbohydrate-based meal resulted in a significant shortening of the time needed to fall asleep when eating it four hours before bed. Brown rice is also a healthful choice.
Almonds are a very good source of magnesium, as well as containing high doses of melatonin and are one of the best foods for insomnia. Walnuts are even higher in melatonin, so eating a handful of either of these nuts in the evening can be helpful.
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.” Eating a handful or two of almonds or walnuts before bed can be helpful.
A recently released study on magnesium supplements for sleep came from the University of Medical Sciences in Iran. It included 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 as a helpful aid to all ages of the general population.
The people 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, with less night time interruptions and fewer early morning awakenings. Magnesium can be found in dark leafy greens, nuts, seeds, fish, beans, whole grains and avocados — some of the best foods for insomnia.
Jobee Knight, a nutritional researcher and founder of Nutrition Breakthroughs in Clearwater, Florida, 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, which contains highly absorbable forms of the best minerals and vitamins for sleep and relaxation – Calcium and magnesium 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.
Dr. P. of Houston, Texas says: “I had developed severe sleeping problems and took two different sleeping medications over the course of several weeks. When I discontinued them, the insomnia came back even worse. Sleep Minerals II was just what I needed. I’ve been taking it and getting many hours of sleep a night. As a doctor I would definitely avoid prescribing sleeping drugs – I would recommend Sleep Minerals II.”
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.”
In summary, make good use of the various nutritious sleep foods and minerals and enjoy a more peaceful nights sleep.
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