Sleep Inducing Foods – Study Shows Potassium Helps with Deeper Sleep

potassium sleepStudies are showing that certain minerals can have a positive effect of the quality of our sleep.  Here is a summary of a recent study on potassium, published in the Journal “Sleep”:

The present study examines the effects of potassium supplementation on sleep quality as indicated by the use of a wrist monitor and sleep logs, in normal young males on a low-potassium diet. A placebo-controlled study compared one week of oral potassium chloride supplements to one week of identical placebo capsules.

The results: Potassium significantly increased Sleep Efficiency due to a reduction in Waking After Sleep Onset.  Side effects were minimal and not significantly different between treatment conditions.  The results may indicate an improvement in sleep consolidation (less interruptions) with potassium supplementation
..  Reference: The Journal “Sleep”, August 1991.

Comments from the blog author, Nutrition Breakthroughs: 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.  A banana can also be eaten in the middle of the night to help you get back to sleep.

Here is a list of some high-potassium foods; courtesy of the Linus Pauling Institute:

Banana                                         1 medium           422 mg
Potato, baked with skin              1 medium           926 mg
Prune juice                                   6 fluid ounces     528 mg
Plums, dried (prunes)                 1/2 cup                637 mg
Orange juice                                6 fluid ounces     372 mg
Orange                                         1 medium            237 mg
Tomato juice                                6 fluid ounces     417 mg
Tomato                                         1 medium           292 mg
Spinach, cooked                         1/2 cup               420 mg
Sunflower seeds                         1 ounce               241 mg
Almonds                                      1 ounce               200 mg

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