Tag Archives: serotonin sleep

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.

B Vitamins Can Remedy Insomnia: Sleep Research

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remedy insomniaB Vitamins Can Remedy Insomnia: Sleep Research

Those of us who have experienced insomnia know what its like to toss and turn through the night trying to get some good sleep.

And then the next day can be filled with brain fog, irritability, exhaustion and just not quite feeling like one’s usual self.

Some will turn to sleeping drugs, only to find the effects wearing off over time and the side effects strong.

On the other hand, nutrition can be one of the most essential supports and defenses in winning the battle to achieve calmer, deeper, longer sleep.  There are some vitamins and nutrients in particular that have been shown in research studies to soothe a person’s frequent awakenings and improve overall sleep.

B vitamins can come in very handy for those experiencing insomnia or restless leg syndrome (also known as RLS).  Those who have restless leg syndrome undergo unpleasant sensations in the legs described as creeping, crawling, tingling, pulling or painful. They often suffer with chronic insomnia and sleeplessness due to the strong urge to walk or do other activities to relieve sensations in their legs at night.

One study from the journal “Sleep Medicine” published the results of 28 elderly patients who had severe RLS with night time leg cramps that disturbed their sleep.

They were given B complex capsules containing B-1, B-2, B-6 and B-12.  The study authors observed that after 3 months, 86% of the patients taking vitamin B supplements had prominent remission of leg cramps, whereas those taking the placebo had no significant difference.

In this study, treatment with vitamin B complex significantly reduced the frequency, intensity, and duration of night time leg cramps. Because vitamin B complex is a relatively safe and effective alternative to quinine, the main drug used for RLS, they feel that doctors should reconsider using drugs and change the usual treatment of choice for night time leg cramps.

One’s overall brain health is closely related to healthy sleep.  From the same study in “Sleep Medicine”, the authors noted that thiamine or vitamin B-1 deficiency can cause fatigue, weakness, intestinal symptoms, memory loss and disturbed sleep. They also point out that Parkinson’s disease sufferers generally have low levels of niacin or vitamin B-3, a deficiency of which can also cause insomnia and sleeplessness.

Another point from the article is that vitamin B-6 is a necessary co-factor in the creation of amino acids, which are the building blocks of protein.  The importance of this is that brain chemicals such as serotonin and melatonin are made out of the amino acids tryptophan.  Serotonin and melatonin have key roles in supporting good sleep and cannot be produced without enough B-6.  Even a mild deficiency of B-6 results in inhibited activity of these brain nutrients and may create insomnia.

Magnesium and calcium are long-time proven sleep remedies. A study on magnesium from the University of Medical Sciences in Iran was done with 46 adults who were experiencing insomnia.

Two magnesium tablets twice a day (250 mg. each) resulted in significant increases in sleep time and reduced cortisol levels in the body, which is a stress hormone that can keep people awake.

Calcium is known to soothe sleeplessness and remedy insomnia.  In a report called “The Nutritional Relationships of Magnesium”, the author notes that the type of insomnia associated with a calcium deficiency often 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.”

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, a natural sleep aid which contains highly absorbable forms of the best minerals for sleep and relaxation: Calcium and magnesium, along with Vitamin D and zinc.

The ingredients are delivered in a softgel form along with healthy carrier oils, making them more easily assimilated than capsules or tablets and providing a deeper, longer-lasting sleep.  These minerals are also proven to help with restless leg syndrome, bone and muscle strength, teenage insomnia and menopause insomnia.

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 vitamins and minerals as the first line of defense in the war against sleeplessness and insomnia.

For more information, visit the Sleep Minerals II page.