Tag Archives: natural sleep remedy

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.

Many Health Benefits of Cinnamon: Arthritis, Diabetes, Heart Health

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cinnamon benefitsGreetings to you,

Cinnamon sticks and ground cinnamon can be used in warm beverages such as teas and soups, in meat and vegetable recipes, in desserts, and in various warm cereals.

Cinnamon benefits are supported by several research studies showing its many health remedies.

Studies from the University of Toronto and Ball State University in Indiana have confirmed that consuming cinnamon can significantly reduce blood pressure (with 1,200 milligrams per day) as well as blood sugar levels (by adding cinnamon to the morning cereal). Cinnamon can also help heart health by lowering cholesterol.

Interestingly, a recent study in an anti-aging medical journal showed that cinnamon acts as an antioxidant (a substance that prevents harmful effects of excess oxygen in the body) and it effectively reduces age-related inflammation. Inflammation is known to be a contributing cause in arthritis, heart disease, diabetes and other illness.

To your good health,

Jobee Knight
Nutrition Breakthroughs
Maker of Sleep Minerals II and Joints and More

Video: Sleep Remedies for Insomnia – Best Minerals to Take

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sleep remediesGreetings to you,

This brief video is an entertaining overview of the best minerals for creating a deeper, longer, more relaxing sleep.  In this article, we will go into more detail about each one of these sleep remedies.

There are four minerals that are researched and particularly proven to be good sleep remedies.

Calcium: This mineral 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.

Adelle Davis is one of the earliest nutritionists to base her dietary recommendations on scientific research studies. Davis writes about the roles of calcium in her book “Let’s Eat Right to Keep Fit.” She suggests natural sleep remedies for insomnia and 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.”

Magnesium: In magnesium deficiency, chronic insomnia is one of the main, central symptoms. Sleep is usually agitated with frequent nighttime awakenings. On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep. This was proven in a study done by James Penland at the Human Nutrition Research Center in North Dakota.

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.”

Zinc: A study in a scientific journal found evidence indicating that zinc may be involved in the regulation of sleep. Their research concludes that the amount of sleep varies according to the amount of zinc in the blood, while orally administered zinc increases the amount and the quality of sleep in mice and humans.

Another study on zinc points in the direction that people taking extra calcium should also increase their zinc intake in order to prevent calcium from blocking zinc absorption into the body. The richest dietary sources of zinc are oysters, liver and beef, followed by nuts, popcorn, poultry and lamb.

Potassium: One recent study from the Journal “Sleep” researched the effects of potassium supplements as sleep remedies.  After one week of taking potassium supplements, there were significant improvements in the quality of sleep and less waking up during the night.

A deficiency of potassium can interfere with restful sleep due to the potential for stiff muscles or muscle spasms in the night. The blood needs to maintain a good balance between potassium and sodium (salt).  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 sodium.

One popular supplement containing many of these minerals is Sleep Minerals II from Nutrition Breakthroughs.  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.”

Make good use of minerals in foods and supplements to ensure getting a great night’s sleep.  To learn more, visit the Sleep Minerals II page.

True Story #1: How Nutrition Breakthroughs Started

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nutrition breakthroughsGreetings to you,

This is Jobee Knight from Nutrition Breakthroughs. Thanks for being a reader of the natural health discoveries I share.  Today I have a different story to share with you.

It’s the true story of how Nutrition Breakthroughs started.  Let me know what you think of it!

My journey into the natural health field began a couple of decades ago when I was the public relations director for a computer software company.

I was always writing press releases about our latest software version and what a “breakthrough” it was and how fantastic its great new features were.

I had always been interested in nutrition and had experienced great benefits from eating good foods and taking natural supplements.  It was amazing to me that a supplement could have such beneficial effects.

I decided I would create a website called “Nutrition Breakthroughs”, similar to all the computer “breakthroughs” I had been writing about.

Nutrition Breakthroughs would have easy to understand articles about natural remedies that worked and actually helped people to improve their health.

It would also provide natural supplements that would be so effective, people would not need to turn to drugs for relief and would heal naturally.

So I bought my first computer on credit, bought an easy website designer on the internet, put up the website, and Nutrition Breakthroughs was born!

So far, it has lived up to it’s original vision with its natural health articles and effective supplements for better sleep and pain-free joints.

So now it’s your turn! I would love to hear from you. Is there something you have always wanted to do in your life to improve your career or your health, but haven’t known which steps to take to bring it into reality?

Send me an email at info@nutritionbreakthroughs.com. I check this inbox myself and I may not reply to each message, but I do read each one.  It helps me to provide good information that is of interest.

Here’s to your good health, good sleep and long life.

Jobee Knight
Nutrition Breakthroughs
Maker of Sleep Minerals II and Joints and More

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.