Tag Archives: fall asleep

Healthy Carbs for Better Sleep: The Latest Research

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better sleepBetter sleep is something that millions of people with insomnia are looking for.

Per the American Academy of Sleep Medicine survey results, about 1 in 8 people, or 12% of Americans said they have been diagnosed with chronic insomnia.

What if one of the the keys to restful slumber could be related to what you put on your plate? Recent studies reveal that certain healthy carbohydrates can work wonders for improving sleep quality, helping you fall asleep faster and wake up less often. Here’s a breakdown of the top sleep-friendly carbs and how they benefit your body.

Sweet Potatoes: A Sleep Superfood

Sweet potatoes are not only delicious but also packed with sleep-promoting nutrients. High in potassium and magnesium, they help relax your muscles and reduce nighttime cramping.  A 2022 study in the *Journal of Clinical Sleep Medicine* highlighted that potassium-rich diets can reduce nighttime disruptions, making sweet potatoes an excellent choice for dinner.

Oats: The Comfort Carb

A bowl of oatmeal isn’t just a comforting snack; it’s a scientifically proven sleep booster. Oats are high in melatonin, a hormone that regulates sleep cycles, and they’re also a great source of calcium, which helps the brain use the amino acid tryptophan to produce melatonin. Plus, oats contain slow-digesting fiber that keeps blood sugar stable, preventing nighttime awakenings. According to a study in *Nutrients*, calcium is a vital nutrient for improving deep sleep.

Bananas: Nature’s Nightcap

Bananas are a natural sleep aid, loaded with magnesium, potassium, and vitamin C, which supports healthy nerves and reduces stress. They also contain tryptophan, an amino acid that promotes relaxation. Regarding the magnesium contained in bananas, an analysis of several different studies explored the impact of magnesium supplementation on sleep quality. The findings revealed that magnesium not only improves overall sleep quality but also enhances sleep duration.

Brown Rice: For Slow and Steady Rest

Brown rice is a fantastic option for those who wake up frequently during the night.  This whole grain provides steady energy and contains GABA, a natural brain chemical known for its calming effects on the nervous system. The Healthline website shared a study showing improved sleep from GABA supplementation. Brown rice is also a good source of the mineral manganese, which promotes strong, dense bones when combined with calcium and vitamin D.

According to the National Council on Aging, brown rice contains many of the B vitamins including B1, B3, B6, and B9. Vitamin B9, also known as folate, is a key player in helping the body produce serotonin and melatonin for a good night’s sleep

Quinoa: Iron for Strong Sleep

Quinoa is a complete protein and a top choice for vegetarians seeking sleep-friendly carbs. In addition to magnesium, quinoa is rich in iron, which supports healthy oxygen flow to the brain and reduces fatigue.  A 2023 study in *Advances in Nutrition* found that iron-rich diets can significantly reduce a form of insomnia known as restless leg syndrome.

A Recipe for Restful Nights

Incorporating these foods into your daily meals can pave the way for a relaxing night’s sleep. Whether it’s a sweet potato mash for dinner, a banana-oat smoothie before bed, or a quinoa salad for lunch, these healthy carbs will help you fall asleep better and wake up feeling refreshed.

Supplements for Better Sleep and Good Health

This natural health news is shared by Nutrition Breakthroughs, maker of the original and effective calcium and magnesium based sleep aid Sleep Minerals II (also containing vitamin D and zinc), and Joints and More, a natural supplement with MSM for joint support, less aches and pains, stronger hair and nails, and more energy.

Discover the Best Fruits for Sleep: Rest Well and Long

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fruits for sleepFor anyone who has trouble falling asleep or staying asleep in the night, a growing body of research shows that certain fruits can naturally help to improve sleep quality.

Packed with essential minerals and vitamins, these fruits support your body in having a deeper, longer night’s sleep.  This can lead to more energy in your day and more alertness, productivity, and quality time with family and friends.

Kiwi: The Sleep Booster

Kiwi is often celebrated for its impressive sleep-enhancing properties. This fruit is rich in serotonin, which helps regulate your sleep cycle. It’s also a great source of magnesium, known for its calming effects on the nervous system. A study published in the *Asia Pacific Journal of Clinical Nutrition* found that eating two kiwis an hour before bed improved sleep onset, duration, and quality (Liu, 2011). Plus, its high level of healthy plant chemicals promotes overall well-being, helping you rest more soundly.

Bananas: Magnesium-Packed for Relaxationfruits for sleep

Bananas are another fruit known for sleep benefits. Packed with magnesium and potassium, bananas help relax your muscles, which is vital for preparing your body for restful sleep.

A study published in the *Journal of Research in Medical Sciences* revealed that magnesium can significantly improve insomnia in older adults (Abbasi, 2012). Bananas are also high in vitamin B6, which helps your body produce melatonin, a hormone crucial for regulating sleep cycles.

Cherries: Natural Melatonin Source

Cherries, especially tart cherries, are one of the few natural food sources of melatonin, the hormone that governs sleep-wake cycles. According to a study in the *European Journal of Nutrition*, consuming tart cherry juice improved sleep duration and efficiency in adults with insomnia (Howatson, 2012). The beneficial effects of melatonin in cherries helps to promote deeper, more restorative sleep.

Figs: A Calcium-Rich Sleep Aid

Figs are a lesser-known fruit that can do wonders for sleep. They are rich in calcium, a mineral that helps the brain use the amino acid tryptophan to manufacture melatonin. In addition to calcium, figs provide magnesium and potassium, which support muscle relaxation and help ease tension, both of which are key for a good night’s rest (Healthline, 2021).

Avocado: A Fruit with Vitamin D for Sleep Regulation

Avocado contains small amounts of vitamin D, as well as healthy fats.  These plant-based fats help to increase the absorption of vitamin D from other foods such as mushrooms, eggs and fish.  Low levels of vitamin D have been associated with shorter sleep durations and disturbed sleep patterns (from the journal “Medical Hypothesis”). Adding avocado to your evening snack, along with mushrooms or eggs, can help regulate your sleep cycle and promote longer periods of rest.

These fruits can pack some powerful sleep-enhancing benefits, helping you wake up refreshed and energized. Try incorporating these into your diet for a natural, delicious way to boost your sleep quality.

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

Suzanne G. of Tucson, Arizona says: “I am now taking the Sleep Mineral II each night. I have had insomnia for most of my life and the longer I take Sleep Minerals, the better I sleep. The best thing is that I can now get back to sleep if I wake up in the night. It has given me such a sense of peace to know that I now can be well rested during the day. I also find my brain less foggy from lack of sleep. I have tried many products on the market and this is the one that is gold. Thank you so much for producing a quality product!”

For more info, visit the Sleep Minerals II page.

Nutrition Breakthroughs Reveals Hot Flash Causes and Remedies

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hot flash remediesHot flash remedies are in high demand for women.  A hot flash, also called a hot flush, is a sudden unexpected feeling of warmth and often a breakout of sweating in the upper half of the body.

A night sweat is a “hot flash” that occurs in the night, often while one is sleeping. These flashes are experienced by 80% of women around the time of menopause, and men can also have them due to a lessening of testosterone in middle age.

At night time while a woman sleeps, her body temperature rises steeply just prior to a hot flash, and may cause her to wake up.  The National Sleep Foundation writes that as many as 61% of post-menopausal women report having symptoms of insomnia and less satisfying sleep, due in part to hot flashes interrupting their sleep with frequent awakenings.

Dr. John R. Lee, M.D. explains the source of hot flashes in his book: “What Your Doctor May Not Tell You about Menopause”. There is an area of the brain that controls the amounts of estrogen and progesterone made by the ovaries. When these two hormones become depleted as in menopause, the brain sends out signals for the ovaries to make more hormones, but they no longer respond to these prompts.

The signaling system can go awry as the brain sends out more and more signals and actually begins to “shout”.  This over-activity begins to affect adjacent areas of the brain; particularly the area that controls body temperature and sweating mechanisms — thus the occurrence of hot flashes.

Sometimes spicy food, hot beverages, caffeine, alcohol or cigarettes can bring on a hot flash. For help with night sweats in bed, keep the bedroom cool and keep a washcloth in a bowl of ice near the bed to use on the forehead or chest as needed. To minimize hot flashes during the summer weather, stay cool by using fans and drinking cold drinks. Keep air conditioners on and make sure that air is circulating throughout the room. Dress in layers so you can peel them off as needed.

Vitamins E and C have been shown in studies to help reduce hot flashes.  One study supporting vitamin E was published in “Gynecologic and Obstetric Investigation” and concluded that vitamin E is effective and is a recommended treatment for hot flashes. Extensive research indicates that vitamin C strengthens blood vessels and acts as a potent health enhancement. In a study that combined vitamin C with bioflavonoids (the white matter on the inside of orange peels), 67% of the subjects reported complete relief from hot flashes.

The minerals calcium and magnesium can also help with deeper, sounder sleep and are hot flash remedies, particularly because estrogen in women and testosterone in men helps to keep these minerals in circulation in the body, and when these hormones are depleted, more frequent mineral supplementation is needed.

Sleep Minerals II from Nutrition Breakthroughs is an example of a natural insomnia remedy that provides good results for menopause symptoms. It contains highly absorbable forms of calcium and magnesium, the best minerals for sleep and insomnia, heart health, restless legs syndrome and bone strength.

The formula 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.

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 hot flashes, I’m sleeping much better and I’m a lot more comfortable.”

Valerie from Santa Clarita, California says: “I had such bad menopause insomnia that 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 took them and after a few days, it started to work really well. I fall asleep now within 20 minutes and no more restless legs.”

For more information, visit the Sleep Minerals II page.

Natural Remedies for Allergies and Hay Fever

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remedies for allergies
Natural Remedies for Allergies and Hay Fever 

Ahhh Chooooo!  Over twenty percent of Americans suffer from chronic allergies or hay fever. 

Many are seeking to reap the benefits from natural remedies for the sneezing, runny nose, teary eyes and scratchy throat.

Allergies are the result of the immune system’s overreaction to a normally harmless substance, such as pollen, animal hair or indoor dust mites.

Specifically, an allergy occurs when the immune system develops a sensitivity and attacks what it considers to be an invader.  When the substance enters the body, the body produces many antibodies in the blood to attack it.The antibodies then bind to a certain kind of white blood cell and this binding causes the release of histamine, a chemical in the body which causes the uncomfortable, yet familiar allergy symptoms.

Remedies for allergies that have been proven useful include Nettle Leaf, Vitamin C, Quercetin, and air ionizers.  Quercetin belongs to a class of water-soluble plant coloring agents called bioflavonoids. Bioflavonoids are found in many fruits and they aid in the absorption and metabolism of ascorbic acid (Vitamin C).

Quercetin is often recommended as a treatment for allergies and asthma.  Several test tube studies have found it beneficial in stopping the release of allergenic substances and histamine in the body (Journal of Allergy and Clinical Immunology).

A study of the herb nettle leaf was published in the journal “Planta Medica”.  In this study, 58% of the people experienced less symptoms of hay fever, including sneezing and itchy eyes, after taking doses of nettles for one week.

Nettle leaf is high in vitamin C and trace minerals and is a rich source of chlorophyll. Some people with allergies have experienced improvement in their symptoms after taking 1–2 grams of vitamin C per day (1,000 to 2,000 milligrams).

A buffered form of vitamin C such as calcium ascorbate may work better for allergy or asthma sufferers than regular vitamin C (per a study in American Journal of Digestive Diseases). One group of researchers proved that vitamin C reduces the tendency of the lung’s bronchial passages to go into spasm (Annals of Allergy).

Another study in China showed that people with more vitamin C in their diet had greater lung volume — meaning they could exhale more air than those eating less of the vitamin.

Negative ion therapy can be a wonderful relief to allergy sufferers and is one of the best remedies for allergies. The air we breathe contains molecules with electrical charges, both positive and negative.  These minute electrified particles called ions, affect the environment in which we live and breathe.

Researchers have shown that most of us who live, work and travel in closed spaces suffer some degree of negative ion starvation or the effects of too many positive ions.Some allergy-provoking substances, such as dust and pollen, have a positive electrical charge.

Negative ions appear to counteract the allergenic actions of these positively charged ions on respiratory tissues and people have experienced considerable relief from respiratory allergies (from the Book: The Ion Effect).  A plug-in negative ion generator can work wonders in enclosed spaces.

Allergy symptoms can be greatly reduced with the right combination of herbs, vitamins, healthy food, and healthy air.

This 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.

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.”

To learn more about Sleep Minerals II, click here.

News: Reduce Holiday Stress, Remedy Insomnia, Save Money

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holiday stress‘Tis the season for holiday stress. From last minute shopping, to getting less sleep, to making ends meet financially, to consuming more sweets and drinks at holiday get-togethers.

Americans are faced with many more physical and emotional pressures during the holidays. Recent research studies and surveys in the areas of sleep, eating, and finances are shedding some light on actions one can take to lessen the stress load.

The market research firm Harris Interactive recently conducted a “Holiday Stress Index” study. The poll was based on a nationwide sample of 2,173 adults in the U.S. eighteen years and over. Ninety percent of the respondents said they experience some level of stress and/or anxiety about the holiday season. However this year, more than a third (38 percent) said they expect to feel more stress and anxiety in this holiday season due to the current economy.

One interesting aspect of this study is that people feel there is too much emphasis on gift giving and not enough on communication and connection with loved-ones. The study indicates that, given a choice, most people would prefer having good family relationships as opposed to gifts or material goods. Here are some ideas: If the wallet or purse isn’t full enough, write a poem for someone and frame it, bake something special, or give gift certificates for outings, walks, or simple things a friend or family member enjoys.

For those who love food yet want to watch their calories, a study published in the Journal of Clinical Endocrinology & Metabolism found that people who rapidly bolt down their food are more likely to overeat than those who dine at a more leisurely rate. The scientists discovered that rapid eating stops the release of a hormone that tells the brain when the stomach is full.

On one day of the new study, volunteers wolfed down 2 1/2 scoops of ice cream in five minutes flat. On another, they made the treat last for 30 minutes. The Athens University scientists measured blood levels of two types of appetite-lowering hormones before and after, and discovered that when people savored their ice cream very slowly, the appetite-suppressant hormone levels were 25 percent to 30 percent higher. Enjoy those holiday parties – just take time with eating and chew, chew, chew.

Financial stress is causing Americans to lose sleep this holiday season. According to a recent study done by SleepBetter, almost half of the nation’s moms and dads (44%) say they are worried about being able to afford the holidays this year, with one in six Americans (17%) expecting to lose sleep due to holiday-induced stress.

Not only do the anxieties and excitement of the season have an impact on many people’s ability to fall asleep, but added obligations and busyness at this time of year mean trying to fit more into our days and nights. To sleep well, SleepBetter recommends keeping one’s regular sleep schedule as best as possible during the holidays, and going to bed and getting up the same time as usual. In addition, while alcohol may help with falling asleep, it will interfere with the quality of sleep during the night as it creates a lighter, less sound sleep.

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

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

Calcium should be taken with magnesium in a 2 to 1 ratio, meaning twice as much calcium as magnesium.

Good nutrition can help stabilize the effects of eating sugary or fattening holiday foods. Eat fresh vegetables and fruits daily, drink lots of water, do some walking daily, and take nutritional supplements.  One supplement example is Sleep Minerals II from Nutrition Breakthroughs.  This natural sleep remedy contains highly absorbable, quick acting forms of calcium and magnesium

Sleep Minerals II helps to calm anxiety and 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.

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

Here’s to a healthful holiday season for all. And to one with holiday stress conquered, good sleep enjoyed, money saved, and happy conversations with family and friends!

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

Proven Natural Remedies for Sinuses, Colds and Flus

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Greetings,

There’s a couple of great charts below that show some of the most famous and effective remedies for sinuses, infections, and colds.

For example, garlic is a commonly used cold medicine. It is widely used in Russia and is known there as “Russian Penicillin”. 

Garlic supports immune function and it can kill bacteria, parasites, fungus and the flu virus. One test-tube study showed that fresh garlic kills various viruses, including one which can cause flu like symptoms.   

Horseradish is another plant that can ease throat and upper respiratory tract infections.  It has been shown specifically to destroy the flu virus and reduce the severity of flu infections in animals. This plant is a member of the mustard family.

You may have found that eating horseradish can make your eyes water and nose run.  Indeed, it can create a similar release of watery fluids inside the bronchial passages of the lungs which helps to flush them out and wash away congestion.  

Vitamin C is one of the most famous boosts to immunity and one of the best remedies for sinuses and discomfort.  In addition to enhancing the activity of immune cells, vitamin C acts as a vital component in the production of collagen, the principal protein found in all connective tissues. 

By helping to maintain the strength and integrity of connective tissue structures, vitamin C keeps infections from spreading throughout the body (from the Handbook of Vitamins).

Enjoy the charts and here’s to your good health!remedies for sinusesThese charts are shared courtesy of Oransi.com

This natural health news 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.

Sleep Minerals II may also be one of the good remedies for sinuses and colds.  Calcium can lower fever and zinc accelerates the growth of immune cells while preventing the replication of cold-causing viruses.  In one study where people with colds were given zinc lozenges, sore throats disappeared after 1 day versus 3 days in the placebo group, nasal drainage in 4 days (versus 7 days), and headache in 2 days (versus 3 days).

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

Sleep Inducing Foods: Potassium and Deeper Sleep

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potassium sleepStudies are showing that certain minerals can have a positive effect on the quality of our sleep.  One of these is potassium.

A study in the journal “Sleep” found that sleep improved and had more consolidation and less interruptions when potassium supplements were taken. (Reference: The Journal “Sleep”, August 1991).

One of the best, highest sources of potassium is the banana, which contains 400 milligrams of potassium.  Eating a banana before bedtime may help reduce nighttime awakenings and provide better, deeper sleep.

More high potassium foods include potatoes, spinach, other leafy greens, pumpkin, avocado, sunflower seeds and almonds.

This health article is provided to you by Nutrition Breakthroughs, maker of the effective natural insomnia remedy Sleep Minerals II.  Sleep Minerals II contains powerful forms of the best known minerals for relaxation and sleep — calcium and magnesium, combined with vitamin D and zinc.  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.

Wendy R. of Honolulu, Hawaii says: “My friends know that I’ve had insomnia for a very long time. Surprisingly, I received the Sleep Minerals II and took it and I actually slept. This thing really works. I wanted to say, its funny, but people know I have insomnia and once in a while a co-worker will ask me how I slept. 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 on Sleep Minerals II visit https://www.nutritionbreakthroughs.com/sleep-minerals-ii-effective-natural-sleep-aid-for-insomnia-nutrition-breakthroughs/

Sleep Foods: Almonds Contain Melatonin and Magnesium for Better Sleep

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Comparing Magnesium and Melatonin as Natural Sleep Aids

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magnesium and melatonin

Photo courtesy of HollywoodHomestead.com

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

For more information on Sleep Minerals II visit this page.

Nutrition Breakthroughs Reveals Hot Flash Remedies, Causes

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hot flash remediesHot flash remedies are in high demand for women.  A hot flash, also called a hot flush, is a sudden unexpected feeling of warmth and often a breakout of sweating in the upper half of the body.

A night sweat is a “hot flash” that occurs in the night, often while one is sleeping. These flashes are experienced by 80% of women around the time of menopause, and men can also have them due to a lessening of testosterone in middle age.

At night time while a woman sleeps, her body temperature rises steeply just prior to a hot flash, and may cause her to wake up.  The National Sleep Foundation writes that as many as 61% of post-menopausal women report having symptoms of insomnia and less satisfying sleep, due in part to hot flashes interrupting their sleep with frequent awakenings.

Dr. John R. Lee, M.D. explains the source of hot flashes in his book: “What Your Doctor May Not Tell You about Menopause”. There is an area of the brain that controls the amounts of estrogen and progesterone made by the ovaries. When these two hormones become depleted as in menopause, the brain sends out signals for the ovaries to make more hormones, but they no longer respond to these prompts.

The signaling system can go awry as the brain sends out more and more signals and actually begins to “shout”.  This over-activity begins to affect adjacent areas of the brain; particularly the area that controls body temperature and sweating mechanisms — thus the occurrence of hot flashes.

Sometimes spicy food, hot beverages, caffeine, alcohol or cigarettes can bring on a hot flash. For help with night sweats in bed, keep the bedroom cool and keep a washcloth in a bowl of ice near the bed to use on the forehead or chest as needed. To minimize hot flashes during the summer weather, stay cool by using fans and drinking cold drinks. Keep air conditioners on and make sure that air is circulating throughout the room. Dress in layers so you can peel them off as needed.

Vitamins E and C have been shown in studies to help reduce hot flashes.  One study supporting vitamin E was published in “Gynecologic and Obstetric Investigation” and concluded that vitamin E is effective and is a recommended treatment for hot flashes. Extensive research indicates that vitamin C strengthens blood vessels and acts as a potent health enhancement. In a study that combined vitamin C with bioflavonoids (the white matter on the inside of orange peels), 67% of the subjects reported complete relief from hot flashes.

The minerals calcium and magnesium can also help with deeper, sounder sleep and are hot flash remedies, particularly because estrogen in women and testosterone in men helps to keep these minerals in circulation in the body, and when these hormones are depleted, more frequent mineral supplementation is needed.

Sleep Minerals II from Nutrition Breakthroughs is an example of a natural insomnia remedy that provides good results for menopause symptoms. It contains highly absorbable forms of calcium and magnesium, the best minerals for sleep and insomnia, heart health, restless legs syndrome and bone strength.

The formula 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.

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 hot flashes, I’m sleeping much better and I’m a lot more comfortable.”

Valerie from Santa Clarita, California says: “I had such bad menopause insomnia that 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 took them and after a few days, it started to work really well. I fall asleep now within 20 minutes and no more restless legs.”

For more information, visit the Sleep Minerals II page.