Ingredients in Sleep Minerals II Proven Effective as Sleep Aids

sleep minerals iiIngredients in Sleep Minerals II Proven Effective as Natural Sleep Aids

According to the National Sleep Foundation (NSF), almost six out of ten Americans report having sleep problems and insomnia at least a few nights a week. Insomnia is defined as “An inability to fall asleep or remain asleep long enough to feel rested, especially when the problem continues over time.”

In an effort to combat this, as many as 25 percent of the people in the United States use medications to help them sleep. Most sleeping pills, especially when taken over long periods of time, stay in the bloodstream, give a hangover effect the next day and beyond, and impair memory and performance on the job and at home.insomnia woman

From a nutritional perspective, several research studies have shown certain minerals to be effective as natural sleep aids that help people fall asleep and stay asleep through the night. 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.”

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.

sleeping womanWilliam 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.”

Regarding 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, low aluminum diet has been found to be associated with deeper, less interrupted sleep.

The benefits of magnesium was proven in a study done by James Penland at the Human Nutrition Research Center in North Dakota. The study was titled “Effects of trace element nutrition on sleep patterns in adult women.”

Note that a balanced ratio of calcium and magnesium is important to overall health, and these two minerals should be taken together in a two to one ratio for best results (twice as much calcium as magnesium).

Beyond being effective sleep remedies, the health benefits of calcium and magnesiumfoods rich in calcium are many.  Studies have proven calcium to increase bone health, reduce high blood pressure, relax the nerves and muscles, prevent colon cancer and remedy kidney stones. Magnesium is an effective nutrient for strengthening heart health, reducing diabetes, and treating migraines, restlessness and depression.

Jobee Knight, a nutritional researcher and founder of Nutrition Breakthroughs in Glendale, CA., 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 absorbable forms of calcium, magnesium, vitamin D and zinc – all combined in a softgel with carrier oils. Oils such as rice bran oil have been shown to increase mineral absorption.

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.”

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.”

Natural minerals for sleep that are combined in an effective formula are a much better option then enduring heavy side effects from sleeping drugs.  For more information, visit the Sleep Minerals II page.

Remedies for Hot Flashes, Night Sweats, Insomnia, Menopause

hot flash remediesThe North American Menopause Society (NAMS) reports that an estimated 6,000 US women reach menopause each day, which translates to over 2 million women every year. The average age of natural menopause, which is the point of a woman’s last menstrual period, is 51.4.

The Women’s Health Initiative study, which followed 16,608 women being given hormone replacement therapy (HRT), discovered a high risk of breast cancer, coronary heart disease and stroke from the use of these drugs. As a result, more and more women today are seeking the use of natural remedies for menopause symptoms such as hot flashes, night sweats, migraine headaches, anxiety, fatigue, and insomnia.

Vitamin E is famous for it’s health benefits to glands and organs, however it may not be generally known that vitamin E is a proven remedy for hot flashes. 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.”

One study supporting vitamin E is from the University of Iran, published in Gynecologic and Obstetric Investigation in 2007. 400 IU of vitamin E in a softgel cap was given to the participants daily for four weeks. A diary was used to measure hot flashes before the study and at the end. The researchers concluded that vitamin E is effective and is a recommended treatment for hot flashes.

Another natural remedy has been making headlines lately. Mayo Clinic breast health specialist Sandhya Pruthi, M.D., conducted a study on flaxseed for hot flashes. The 29 participants in Mayo’s clinical trial were women with hot flashes who did not want to take estrogen because of increased risk of breast cancer. The study gave them six weeks of flaxseed therapy, consisting of 40 grams of crushed flaxseed eaten daily.

The result was that the frequency of hot flashes decreased fifty percent. Participants also reported improvements in mood, joint or muscle pain, chills, and sweating. This was a significant improvement in their health and quality of life. Dr. Pruthi said: “We hope to find more effective nonhormonal options to assist women, and flaxseed looks promising.”

Pycnogenol is a natural plant extract from the bark of the maritime pine tree which grows exclusively along the coast of southwest France. In a study from Taiwan, 100 pre-menopausal women aged 45-55 years, were given 100-mg capsules of Pycnogenol or placebo twice daily (at breakfast and dinner) for 6 months in a double-blind manner.

With the Pycnogenol use, all menopause symptoms evaluated (including depression, hot flashes, night sweats, memory, attractiveness, anxiety, sexual symptoms and sleep) improved significantly — as early as one month after initiation of treatment. The researchers said, “Supplementation with Pycnogenol clearly reduced the frequency as well as the severity of pre-menopausal symptoms.”

Night sweats and hot flashes can become a form of insomnia in which a woman wakes up drenched in sweat and unable to sleep. Regarding mineral deficiency at the time of menopause, Adelle Davis says, “The amount of calcium in a woman’s blood parallels the activity of the ovaries. During the menopause, the lack of ovarian hormones (estrogen and progesterone) can cause severe calcium deficiency symptoms to occur, including irritability, hot flashes, night sweats, leg cramps, and insomnia. These problems can be easily overcome if the intakes of calcium, magnesium, and vitamin D are all generously increased and are well absorbed.”

One insomnia remedy becoming popular among menopausal women is Sleep Minerals II from Nutrition Breakthroughs. This natural sleep aid contains highly absorbable forms of calcium and magnesium and is effective for sleeplessness and insomnia, as well as for heart health, restless leg syndrome, bone strength, menopause insomnia and teenage insomnia. Sleep Minerals 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.

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.”

Life after menopause has been found to be a fulfilling time of life for many women. In a recent Gallup Poll sponsored by the North American Menopause Society, 51% of postmenopausal US women reported being the happiest and most fulfilled between ages 50 and 65. Menopause is an excellent time for a woman to keep her health at its peak and minimize symptoms such as night sweats and insomnia by using effective natural remedies.

For more information, visit the Sleep Minerals II page.

An Effective Natural Sleep Aid for Insomnia – Sleep Minerals II

sleep minerals iiNutrition Breakthroughs of Glendale, California is providing Sleep Minerals II, a potent natural weapon in the war against insomnia and its many side effects.

This new generation of Sleep Minerals features fast absorbing forms of nature’s best-known minerals for relaxation – calcium and magnesium. Sleep Minerals II answers the demands of a National Sleep Foundation poll which reports that American insomnia rates have increased from 51% to 64% in the last few years.

According to the National Institutes of Health, insomnia can wreak havoc on the health and lives of its sufferers, causing excessive daytime sleepiness and extreme lack of energy.  The sleep-deprived can become irritable and depressed and may have trouble focusing on tasks, paying attention, learning and remembering.  Insomnia can contribute to accidents with machinery, accidents from poor balance, and accidents on the road while driving.

The use of prescription sleeping drugs has steadily increased, and most sleeping pills, especially when taken over long periods of time, stay in the bloodstream, give a hangover effect the next day and beyond, and impair performance on the job and at home.

Insomnia is a major problem for millions of Americans, with 25% of the U.S. using sleeping drugs in an effort to get some rest (per the National Sleep Foundation).  Because of the side effects of sleeping drugs, an increasing number of people are reaching out to find an effective natural insomnia remedy .

Sleep Minerals II from Nutrition Breakthroughs has stepped forward as a potent natural alternative.  It can help the restless sleep whether they are unable to fall asleep at the beginning of the night, or they habitually wake up in the middle of the night and can’t get back to sleep.

It is an effective insomnia remedy due to its unique combination of ingredients.  It contains highly absorbable forms of calcium, magnesium, vitamin D and zinc, all combined in a softgel with healthy carrier oils.  Oils such as rice bran oil have been shown to increase mineral absorption. Inside of the softgel, there is a creamy paste of absorbable nutrients which fuel the relaxing results that Sleep Minerals II provides.

Calcium is directly related to our 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 well-known 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.”

Insomnia is also one of the main symptoms of a chronic 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 proven in a study done by James Penland at the Human Nutrition Research Center called “Effects of trace element nutrition on sleep patterns in adult women.”

However, no matter how many studies support the use of these ingredients and their unique formulation, the proof is in the pudding.  Reviews of Sleep Minerals II continue to demonstrate it’s effectiveness.

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.”

S. K of Indianapolis, Indiana says: “I have been using Sleep Minerals II 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.”

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 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 to my friends about how Sleep Minerals II has changed my life.”

In summary, if you or someone you care about is suffering with sleeplessness and insomnia, try putting some Sleep Minerals II into your natural medicine cabinet for effective relief.

For more information, visit the Sleep Minerals II page.

Tips on How to Take Sleep Minerals II: The Effective Natural Aid

Sleep Minerals IIGreetings to you,

This is Jobee Knight from Nutrition Breakthroughs. I would like every customer of Sleep Minerals II to get the full benefits of the product and enjoy the restful, deep sleep they desire.  Here are some tips and advice I’ve put together over the years, from learning how to coach people to use the product successfully.

1) Some of my customers have asked me with amazement: “What is in this product? Is it really all-natural?” I want you to know that even though the product is effective in helping people get to sleep or get back to sleep in the night, it is made from only natural minerals and vitamins — it’s just a potent formula.

Sleep Minerals II is a safe product.  The factory that makes Sleep Minerals II has been certified as having Good Manufacturing Practices (GMP) from the Natural Products Association, and is registered with the U.S. Food and Drug Administration (FDA).

2) Keep the bottle of softgels by your bed, along with a glass or bottle of water.

3) For difficulty falling asleep, take 1 to 2 softgels with water.  To ensure a sound sleep, take the softgel 30 to 45 minutes before bedtime.  If you’re sensitive to supplements at all, start with 1.  Even if you decide to take more during the night, it’s important to take at least one at the beginning of the night before bedtime, to get the night started out in a good direction.

4) If you wake up during the night and are unable go back to sleep, take an additional half a softgel with water.  To do this, bite one end open and squeeze half out with your teeth.  Drink it down with water or spread it on a cracker or other piece of food.  Save the remainder in a baggie or other container.

5) If you feel drowsy in the morning, take the product further away from the morning-time. For example, if you take it at 4:00 or 5:00 a.m. to go back to sleep, try to take it earlier in the night next time so it’s in your system for a longer period prior to the morning.

6) If you are only taking the product before bedtime and have a drowsy feeling in the morning, take it earlier than at bedtime. For example, take it with dinner or an hour or two before bedtime with a snack, rather than 30 minutes before bedtime.

If you get indigestion or gas or your bowels become too loose after taking the product and you are only taking one softgel at a time, take it with some food or a meal to minimize this effect.  If you’re taking more than one, reduce the number of softgels you take.  You can also take half a softgel, as described above.  The important thing is to get a dose that works for you.  When changing the amount you take, keep that amount steady for several days to learn if this is the right dose.

7) If you experience an “energetic” effect from the Sleep Minerals, this may be due to a deficiency of calcium or magnesium and is a sign that your body is drinking up the minerals that it is missing.  If this occurs, take the product earlier in the day rather than at bedtime.  This will still assist your better sleep as you will be getting the minerals into your system earlier and it will help overall relaxation.  You can also reduce your dose.

8) It may take days or weeks of consecutive use to see the best results and the longer you use the product, the better the effects will be.  After a span of time, you may need to take less of the Sleep Minerals to get the same effect, as you will have provided more minerals to your body.

9) If you prefer not to swallow the softgels, here are a couple of options for you.  Bite one end open and press the contents onto a cracker or on top of peanut butter, etc. and eat it.  Follow with some water.  Another option is to squeeze the contents into your mouth and drink it down with some water. It’s like a creamy paste inside with mixed minerals and a bit of oil, and the flavor is mild. This paste is the essence of what makes the minerals very absorbable.

10) If you are taking any medications in the evening, its best to take them an hour apart from the Sleep Minerals – either an hour before or an hour after.  This is because each thing may have a different effect and its best to keep them separate.

11) Another thing that will help you sleep is taking a walk outside each day or in the evening.  Look around at things and enjoy the view.  This will help your body relax better at night.

12) In addition to insomnia, Sleep Minerals II also provides excellent nutritional support for bone health, osteoporosis, tense muscles, menopausal symptoms, restless leg syndrome, premenstrual syndrome, colon health and heart health.

I look forward to staying in touch with you and to hearing any questions, comments, or beneficial improvements to your sleep.  To order or re-order Sleep Minerals II, visit this page.

Best of health,

Jobee Knight
President
http://www.NutritionBreakthroughs.com
Toll-free: 888-861-0326

Menopause and Insomnia – The Calcium and Magnesium Link

Women in the pre-menopause and menopause years are more and more finding themselves experiencing symptoms of chronic insomnia, hot flashes, night sweats, migraine headaches, anxiety, fatigue and depression. Uzzi Reiss, M.D., author of Natural Hormone Balance for Women, says: “Some of the above reactions occur nearly simultaneously whenever the level of estrogen falls.”

Hormone drugs, nutritional remedies, and lifestyle changes are some of the options available to women. Consumer Affairs.com reports that while 70 percent of women entering menopause will have some symptoms, most symptoms can be managed with healthy lifestyle improvements. In their recent report, they do not recommend hormone drugs for women who have an elevated risk of heart disease, stroke or cancer – which is 35 to 50 percent of all women 50 and older.

As menopause approaches, another emerging link between estrogen decline and its symptoms is the aspect of mineral deficiency. Mildred Seeling, M.D. describes this 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.”

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 James Penland at the Human Nutrition Research Center in North Dakota.

Regarding the use of a sleep remedy for the relief of insomnia and other menopause symptoms, certain formulas may be more effective than others. The combination of minerals included and the presence of vitamin cofactors (such as vitamin D and K) in the product are key. Formulas should contain a 2 to 1 ratio of calcium to magnesium. The original research on this recommended ratio appeared in 1935 in the Journal of Physiological Reviews.  In addition, a softgel form is more digestible than tablets.  Softgels formulated with carrier oils such as evening primrose have been shown to increase mineral absorption, reduce calcium excretion, and increase bone density.

Natural insomnia remedies for sleep, such as Sleep Minerals II from http://www.NutritionBreakthroughs.com are gaining popularity with menopausal women. Sleep Minerals II contains calcium, magnesium, vitamin D and zinc  – all combined in a softgel with carrier oils.  Adelle Davis says: “During the menopause… 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.”

Lyn K. of Los Angeles, CA. says “I’ve had chronic insomnia for some years now and had been taking other calcium-based insomnia remedies to help with my sleep. None have worked as effectively or continually as Sleep Minerals II. I can count on it whenever I need help falling asleep at night or going back to sleep in the middle of the night.  It also eases my menopause symptoms, evens out my hormonal changes, and seems to put my body into a healthy balance.”

Corrine E. of Alberta Canada says: “I have used many types of sleeping pills during the last 20 to 25 years to try to help cope with my chronic insomnia and Sleep Minerals II has helped me more than all of them.  This sleep remedy has made a big difference for me. I am on my third bottle. I ran out of them at one point and realized just how much they were helping my sleep.“

Consumer Reports advises that hormone drugs can increase the risk of heart disease, breast cancer, blood clots and stroke. An increasing number of women are turning to non-pharmaceutical remedies for insomnia. Highly absorbable forms of natural minerals can be a soothing alternative.

For more information on Sleep Minerals II, visit http://www.NutritionBreakthroughs.com/html/sleep_remedy_for_insomnia_help.html

Remedies for Insomnia: Studies Confirm Calcium and Magnesium Effective

According to the National Sleep Foundation (NSF), almost six out of ten Americans report having insomnia and sleep problems at least a few nights a week. Insomnia is defined as “An inability to fall asleep or remain asleep long enough to feel rested, especially when the problem continues over time.” In an effort to combat this, as many as 25 percent of the people in the United States use medications to help them sleep.

Most sleeping pills, especially when taken over long periods of time, can have multiple side effects. The drugs stay in the bloodstream, give a hangover effect the next day and beyond, and can increase the risk of car and work accidents. They also impair memory and performance on the job and at home.

From a nutritional perspective, several research studies have shown certain minerals to be effective natural insomnia remedies that help people fall asleep and stay asleep through the night. 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.”

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.

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.”

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, low aluminum 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. The study was titled “Effects of trace element nutrition on sleep patterns in adult women.” It’s important to note that a balanced ratio of calcium and magnesium (twice as much calcium as magnesium) is important to overall health, and these two minerals should be taken together for best results.

Jobee Knight, a nutritional researcher and founder of http://www.NutritionBreakthroughs.com in Glendale, CA., 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 six forms of calcium, three forms of magnesium, boron, Vitamin D, Vitamin K and horsetail herb – all combined in a softgel with carrier oils. Oils such as evening primrose have been shown to increase mineral absorption, reduce calcium excretion and increase bone density.

Lyn K. of Los Angeles, CA. says “I’ve had chronic insomnia for some years now and had been taking other calcium products to help with my sleep. None have worked as effectively or consistently as Sleep Minerals II. I can count on it whenever I need help falling asleep at night or going back to sleep in the middle of the night. This is what sets it apart from the rest – it works reliably. And in my life, I need to be well-rested 7 days a week, so I call this product my ‘Sleep Insurance’. It also eases my menopause symptoms, evens out my hormonal changes, and seems to put my body into a healthy balance.”

Isa E. of Glendale, CA. says “For me, I could fall asleep fine, but then I was up in the middle of the night for hours and couldn’t go back to sleep. This went on for a long time and I was very tired during the day. Now when I wake up in the night, I take two of the Sleep Minerals and go right back to sleep. I feel healthier and I also have less cramps in my feet at night. My husband has also had chronic sleep problems for a long time, and this product helps him too.”

For more information on Sleep Minerals II, visit http://www.NutritionBreakthroughs.com/html/sleep_remedy_for_insomnia_help.html

Insomnia Remedies: The Science Behind Sleep-Inducing Foods

sleep foodsThe type of foods we eat in the evening can have a pronounced effect on the quality of our sleep. One of the keys to a restful night’s sleep is to calm and relax the brain, rather than stimulating it.

Certain foods are a natural insomnia remedy that contributes to restful sleep, while others keep us alert and awake.

The calming foods contain the amino acid tryptophan, which is a precursor to the sleep-inducing substances serotonin and melatonin.  Two recent studies confirm that eating more carbohydrates than protein increases tryptophan production, while eating a higher protein ratio increases tyrosine – an amino acid related to a stimulated, alert frame of mind.

One key study, published in the American Journal of Clinical Nutrition, is titled “High-Glycemic-Index Carbohydrate Meals Shorten Sleep Onset”. The glycemic index measures the effect of different types of carbohydrates on blood sugar levels. Researchers at the University of Sydney Australia gave two different kinds of meals to the study participants, a few hours before bedtime. They found that a carbohydrate-based, high glycemic index meal resulted in a significant shortening of the time needed to fall asleep, compared with a low glycemic meal. (Feb. 2007, Vol. 85, No. 2).

In another study done at the Massachusetts Institute of Technology, scientists honed in on specific measurements of tryptophan vs. tyrosine in the brain, based on whether carbohydrates or proteins were eaten at breakfast.  Blood samples were collected after the meals, and the researchers concluded that a carbohydrate-rich diet raises tryptophan levels, while high-protein foods depress it. (Amer. J. of Clinical Nutrition, Jan 2003, Vol. 77, No. 1).

For those who need to stay alert and sharp during the day, high protein, medium-carbohydrate meals are best eaten for breakfast and lunch. For dinner and bedtime snacks, eat a meal or snack that is high in healthy carbohydrates, with a small amount of protein that contains just enough tryptophan to relax the brain.

According to William Sears, M.D., “The best bedtime snack is one that has both complex carbohydrates and protein, and perhaps some calcium. Calcium helps the brain use the tryptophan to manufacture melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”

Dr. Sears recommends that foods high in carbohydrates and calcium, and medium-to-low in protein, make the most ideal sleep-inducing bedtime snacks. Some examples are whole-grain, gluten-free cereal with milk, oatmeal and raisin cookies with a glass of nutmilk or regular milk, or an almond butter sandwich with ground sesame seeds.

Sesame seeds are rich in tryptophan. Other foods that are high in tryptophan, which can be combined with healthy carbohydrates to become natural sleep remedies, are whole grains, lentils, chickpeas, beans, eggs, sunflower seeds, and miso. As always, it’s best to stay away from caffeine, sodas and nicotine in the evening.

The well-known nutritionist Adelle Davis writes about the roles of calcium for sleep in her book “Let’s Eat Right to Keep Fit”.  She discusses a natural insomnia remedy 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.”

Sleep remedies containing highly absorbable, quick acting forms of calcium and magnesium, such as Sleep Minerals II from Nutrition Breakthroughs can be helpful with both falling asleep and staying asleep during the night.  This natural sleep remedy contains highly absorbable forms of calcium, magnesium, zinc and vitamin D – all combined in a softgel with carrier oils. Oils such as rice bran oil have been shown to increase mineral absorption and reduce calcium excretion.

P. P. of Houston, TX. says: “I am a physician in Texas. I had developed sleeping problems and took sleep medications for several weeks – Ambien and then Lunesta. I discontinued them and then I had terrible rebound insomnia. At that time, I literally got only about 20 hours of sleep in 6 weeks. I was staring at the ceiling all night long, praying to God for some sleep. Then I found Sleep Minerals II on the Internet. I’ve been taking it for a couple of weeks and now I get a full 5 to 6 hours of sleep a night. This is a great way to help people without unhealthy sleep medications. As a doctor, I would never prescribe sleeping drugs – I would recommend Sleep Minerals II.”

In conclusion, bedtime snacks and dinners that are high in carbohydrates, low-to-medium in protein, and contain calcium, will help you relax in the evening and set you up for a good night’s sleep.  And an effective natural sleep remedy such as Sleep Minerals II can also be taken before sleep and during the night if you find yourself waking up and unable to go back to sleep. Here’s to your good sleep.

For more information visit the Sleep Minerals II page.