How to Increase Melatonin for Sleep Naturally with Foods

melatonin for sleepGetting a good night’s sleep is a satisfying, energizing, and vital part of a healthy life. 

However, per the National Sleep Foundation, almost six out of ten Americans report having insomnia at least a few nights a week.

This article shares some proven natural remedies for falling asleep faster, sleeping longer and enjoying a better night’s sleep.

Melatonin is a natural hormone made by a gland in the brain that helps regulate the sleep and wake cycles.  Researchers in recent studies have found that eating tropical fruits such as pineapples and bananas, as well as certain vegetables, can naturally increase melatonin in the body and help to improve sleep and remedy insomnia.

Melatonin levels start rising in the evening and go up to a peak level in the early hours of the morning, perhaps at around 2:00 or 3:00 a.m, and then it reduces.  Melatonin production also declines with increasing age. This may partially explain why some people can sleep fine for a few hours and then suddenly find themselves wide awake in the night and unable to go back to sleep.

The research study showing how tropical fruits increase melatonin was published in the Journal of Agriculture and Food Chemistry.  Thirty healthy volunteers ate one fruit at a time, with a one-week period left between fruits.  Significant increases in melatonin were observed after eating pineapple (a 266% increase), banana (180%) and orange (47%).  The researchers made important discoveries about fruit consumption for those people with age-related melatonin deficiency symptoms such as sleeplessness and insomnia.

Eating more vegetables can increase melatonin levels in the body as well.  Ninety-four Japanese women participated in a recent study.  Half of the women ate high amounts of selected vegetables for 65 days, while the other half were told to avoid the same vegetables. 

At the end of the study, the average daily intake of melatonin from eating the vegetables was significantly higher than the non-vegetable group. Another Japanese study tracked consumption of vegetables such as tomato, pumpkin, spinach, radish, cabbage, carrot, etc., and discovered that there was 16% more melatonin in the women with the highest vegetable intake.

Supplements of synthetic melatonin are made commercially in a lab.  Because they often offer several milligrams per supplement, which is far more than the body makes naturally, common side effects of these supplements can include daytime sleepiness, dizziness, headaches, nightmares, anxiety or irritability.  Melatonin supplements are usually only recommended for short-term use as they can inhibit the body’s own ability to manufacture melatonin.

In addition to fruits and vegetables, the brain can be assisted in its melatonin production by taking calcium supplements. 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.” 

It’s important to note that a balanced ratio of calcium and magnesium, that uses twice as much calcium as magnesium, is important to overall health and that these two minerals should be taken together for best results.

Digestibility and absorption are important factors in selecting the best forms of calcium and magnesium to use. For example, Sleep Minerals II from Nutrition Breakthroughs is a natural insomnia remedy that contains highly absorbable forms of these minerals and it is effective for sleeplessness and insomnia, as well as for heart health, restless leg syndrome, bone strength, menopause insomnia and teenage insomnia.

Sleep Minerals II also contains vitamin D and zinc which are beneficial to immunity, and it’s delivered in a softgel form mixed with natural rice bran oil.  This creates a creamy paste inside that makes it better assimilated than tablets or capsules and it provides a deeper, longer-lasting sleep.

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.”

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.”

Fruits, vegetables and absorbable forms of calcium and magnesium are good remedies to increase melatonin in the body and help with better sleep.  For more information, visit the Sleep Minerals II page.

What foods are high in melatonin?

Walnuts, almonds, tart cherries, tart cherry juice, nut butters, whole grains, kiwis, pineapples, bananas and oranges. Yogurt is also a good choice. Teas that help with sleep and relaxation include chamomile, lemon balm and passionflower.melatonin for sleep

Does pineapple have melatonin?

A study showing how fruits increase melatonin appeared in the Journal of Food Chemistry. 30 volunteers ate one fruit at a time. Significant increases in melatonin were observed with pineapple (a 266% increase), banana (180%) and orange (47%).

 

Calcium and Vitamin D Proven Remedies for Gum Disease, Insomnia

healthy teeth and gumsA bright smile, white teeth and healthy gums are something everyone would like to enjoy.  Gingivitis is a very common form of inflammatory gum disease caused by bacteria in the mouth. It causes gums to become red, swollen and bleed easily during brushing or flossing. If left untreated, gingivitis can lead to an even more severe form of gum disease called periodontitis, which also may harm the bones underneath the gums.

Symptoms of periodontitis include bad breath, toothache, loose teeth, receding gums or tooth loss.  According to the study called “Prevalence of Periodontitis in Adults”, almost half of all American adults have mild, moderate or severe periodontal disease.  For those who are 65 or older, the percentage increases to 70%.

Researchers have previously discovered that people who consume low amounts of calcium and vitamin D can develop bone loss and osteoporosis.  Scientists at the Saint Louis University Center for Advanced Dental Education reasoned that because vitamin D also has antimicrobial effects and can remedy the inflammatory response, it would be reasonable to pursue a study to determine whether calcium and vitamin D may have a positive effect on periodontal disease.

The study included 51 people who were receiving periodontal maintenance therapy.  23 were taking vitamin D and calcium during the study and 28 did not.  All of the participants had at least two areas in their mouth that had loss of gum tissue and reduced support around the teeth.

At the end of the study, those taking the vitamin D and calcium had fewer bleeding sites, less attachment loss, and smaller open spaces between the teeth and gums.  The researchers concluded there was a good trend for improved health of the gums, teeth, and bones in the mouth with the use of these nutritional supplements.

Studies have also proven that calcium can prevent osteoporosis, reduce high blood pressure, relax the nerves and muscles, prevent colon cancer and kidney stones, and act as an effective remedy for insomnia and sleeplessness.

In one study called “The Nutritional Relationships of Magnesium”, the author notes that the type of insomnia associated with a calcium deficiency is one that causes difficulty with falling asleep. On the other hand, the classical sign of magnesium deficiency is insomnia characterized by falling asleep easily, but awakening frequently throughout the night, and with individuals finding themselves tired even after several hours of sleep.

It’s important to note that a balanced calcium magnesium ratio is important to overall health, and these two minerals should be taken together for best results (in a two to one ratio with twice as much calcium and magnesium).  The original research on this recommended ratio appeared in 1935 in the Journal of Physiological Reviews.

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 some of the top sleep-inducing foods.”

Jobee Knight, a nutritional researcher and founder of Nutrition Breakthroughs in Glendale California, is someone who fought her own battle against sleeplessness and insomnia. She decided to put her background to use by searching out effective natural insomnia remedies for relaxation and deeper sleep.

The result was Sleep Minerals II, a natural sleep remedy that contains highly absorbable forms of calcium and magnesium, combined with vitamin D and zinc. These are the most effective minerals for sleeplessness as well as for menopause insomnia, heart health, restless leg syndrome and bone strength.  The ingredients are formulated in a softgel with healthy oils, making them 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 the 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.”

Calcium and vitamin D are two of the key cornerstones of good health. They play many roles in the body and both should be included in the diet.

This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and a supplier of effective natural remedies since 2002. Nutrition Breakthroughs makes the original calcium and magnesium based natural sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails, and more energy.

Calcium Food Sources for Good Sleep, Strong Bones

Calcium foods and sourcesGreetings,

Here is a valuable chart of the best food sources of calcium, some of which may actually be a surprise.

Calcium is one of the most famous of all minerals due to its vast array of benefits to our health. Dr. Linus Pauling, the two-time Nobel Prize winner said: “You can trace every sickness, every disease, and every ailment to a mineral deficiency.”

Studies have proven that calcium increases bone health, reduces high blood pressure, relaxes the nerves and muscles, prevents colon cancer and kidney stones, and acts as an effective remedy for insomnia and sleeplessness.

Adelle Davis, one of the first nutritionists to base her recommendations on scientific studies, 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.”

Calcium was discovered by the British chemist Sir Humphry Davy in the early 1800’s.  Regarding stomach and colon health, a 2007 study in the Journal of the National Cancer Institute found that calcium protects high-risk people from developing the polyps (growths in the large intestine) that can lead to cancer in the large bowel.

Calcium supplements were also shown to help prevent kidney stones in a 2008 study at the University of Wisconsin School of Medicine.

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.

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.”

One calcium-based supplement shown to be effective for insomnia is Sleep Minerals II from Nutrition Breakthroughs.  This formula contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for menopause insomnia, heart health, restless legs syndrome and bone strength.  It 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.

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 couldn‘t go back to sleep. Now I wake up once to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours.*

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 interruptions from hot flashes, I’m sleeping much better and I’m a lot more comfortable.”

Calcium can be obtained from foods or supplements, and a combination of both may be beneficial to overall health.

This health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2002. Nutrition Breakthroughs makes the original calcium and magnesium based natural sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.