Research Studies on Sleep Inducing Foods for Insomnia
If we were to eavesdrop and listen in while the *Father of Medicine* Hippocrates spoke to his students in 400 B.C., we would hear him saying: *Let thy food be thy medicine and thy medicine be thy food.* These words ring even more true today, when WorldHealth.net reports that each year prescription drugs injure 1.5 million people to the degree that they require hospitalization. Sleeping drugs, also known as *hypnotics*, come with their own set of side-effects. For those who seek natural options, some recent research studies have uncovered additional food-based remedies for insomnia.
In a study from the University of California San Diego, researchers examined the effects of potassium supplementation on sleep quality. A placebo-controlled study compared one week of oral potassium chloride supplements to one week of identical placebo capsules. Their results were published in the journal *Sleep*, and showed that potassium significantly increased sleep efficiency due to a reduction in *Waking After Sleep Onset*. This indicates an improvement in sleep consolidation (less interruption) with potassium supplementation.
One of the highest sources of potassium is the banana, which contains about 400 milligrams. Eating a banana before bedtime or during the night may help reduce the frequency of nighttime awakenings. Other sources of potassium include baked potatoes, sunflower seeds, spinach, almonds and prunes.
In another study, published in the American Journal of Clinical Nutrition, researchers measured the effect that different types of rice have as sleep remedies. Mahatma rice (a low carbohydrate rice) was compared to Jasmine rice (high in carbohydrates) for their effects on sleep quality. The rice was eaten either four hours before bedtime or one hour before bedtime. The study concluded that a higher carbohydrate-based meal results in a significant shortening of the time needed to fall asleep, when eating it four hours before bed time.
According to William Sears, M.D., *The best bedtime snack is one that has both carbohydrates and protein, and perhaps some calcium. Calcium helps the brain use the amino acid tryptophan to manufacture melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.*
Natural 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. Sleep Minerals II contains calcium and magnesium, along with vitamin D and zinc. It is delivered in a softgel form with healthy carrier oils, making it more quickly assimilated than tablets or capsules and providing a deeper, longer-lasting 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 of 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.*
Valerie H. of Santa Clarita, California says: *I had such severe 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 in about a week it started to work really well. I fall asleep now within 20 minutes and no more restless legs.*
Hippocrates sums it all up by saying: *Natural forces within us are the true healers of disease.* Many natural remedies have multiple benefits in the body, so seek out natural options to increase your life force and overall health.
For more information on Sleep Minerals II, click here.