Which foods help you sleep better? The Nutrition Breakthroughs Blog has provided several articles on the best sleep inducing foods, and those that follow below are the top five most popular articles of all time.
This article features a chart that summarizes research studies on foods that are high in the natural sleep hormone known as melatonin. What foods are high in melatonin? Find out more about walnuts, cherries, almonds and more. Also included in this article are good sources of potassium, calcium and magnesium – all proven to help remedy insomnia.
Melatonin levels start rising in the evening and go up to a peak level in the early hours of the morning, perhaps around 2:00 or 3:00 a.m, and then they reduce.
This may partially explain why some people can sleep fine for a few hours and then suddenly find themselves wide awake and unable to go back to sleep.
Do bananas help you sleep? Learn more about the research study that shows how tropical fruits such as bananas and pineapples increase melatonin in the body. It was published in the Journal of Agriculture and Food Chemistry.
This article focuses on articles from research journals that have studied which foods are best for inducing sleep, and it also has some doctor recommendations on good bedtime snacks.
This collection of natural health articles on sleep helping foods is brought to you by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2001.
Nutrition breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc, and vitamin D, and also Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.
Which foods help you sleep better?
Studies have shown that certain foods are high in melatonin and magnesium and can help with a better night’s sleep. These include bananas, almonds, walnuts and tart cherries or their juice. Magnesium rich foods include yogurt, avocado, figs, nut butter, pumpkin seeds and sunflower seeds.
What foods are high in melatonin?
Learn more about walnuts, tart cherries, almonds, bananas and more. Also included in this article are good food sources of potassium, calcium and magnesium – all proven to help remedy insomnia.
Do bananas help you sleep?
Bananas are very high in potassium and a deficiency of potassium can interfere with restful sleep. Eating a banana before bedtime may help reduce nighttime awakenings and provide a better, deeper night’s sleep. Potassium is found abundantly in fresh vegetables and fruits, so these are a good focus as opposed to eating a lot of processed or packaged foods containing high salt.
What foods are sleep inducing?
Studies have shown that the following foods and beverages are sleep inducing: Bananas, tart cherries, tart cherry juice, almonds, walnuts, yogurt, salmon, pumpkin seeds, pineapple, nut butter, turkey, kiwi fruit and warm milk. Soothing teas shown to help sleep include chamomile, lavender, lemon balm and passionflower.
Is magnesium better than melatonin for sleep? Magnesium has many benefits for good health, one of them being its action as an effective natural sleep aid.
Melatonin supplements are also used as a sleep remedy. These two ingredients have different qualities, different health effects, and different possible side effects.
James F. Balch, M.D., author of Prescription for Nutritional Healing, writes: “A lack of the nutrients magnesium and calcium will cause you to wake up after a few hours and not be able to return to sleep.”
In contrast with mineral supplements, melatonin is a hormone which is produced by the pineal gland, located in the center of the brain. At night or in the dark, the pineal gland naturally releases melatonin to regulate the sleep cycle.
The body produces less melatonin with advancing age and while melatonin doesn’t require a prescription, it’s a potent hormone. It can help with sleeplessness. If too much is taken, it can result in grogginess, dizziness, stomach cramps and make it more difficult to wake up in the morning.
Is it better to take magnesium at night? One of the main symptoms of magnesium deficiency is chronic insomnia, accompanied with with frequent nighttime awakenings. On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep, per a study done by James Penland at the Human Nutrition Research Center in North Dakota. Another study from the Human Nutrition Research Center found that a magnesium citrate supplement increased sleep quality in adults aged 51 to 85.
Magnesium has hundreds of health effects in the body. According to the University of Maryland Medical Center web site, inadequate magnesium appears to reduce serotonin levels in the brain. One study found that magnesium was just as effective as an antidepressant drug in treating depression.
In addition, researchers at Stockholm’s Karolinska Institute reported that for every 100 milligram increase in magnesium intake, the risk of developing type-2 diabetes decreased by 15 per cent. Other studies have shown that people with migraine headaches have low concentrations of magnesium in their body.
Mildred Seelig, M.D., the leading medical researcher on magnesium says: “Many people needlessly suffer pain – including … migraines and muscle cramps – because they don’t get enough magnesium.”
Which form of magnesium is best for sleep? A recent study on magnesium for sleep came from the University of Medical Sciences in Iran. Its subjects were 46 older adults, aged 60 to 75, who were experiencing insomnia. However, it’s interesting to note that the researchers recommend their results be extended to all ages of the general population as helpful advice.
In the University study, the subjects were divided into two groups. One group received placebos, while the other received magnesium oxide tablets twice a day (250 milligrams each) for eight weeks. In the group that was given magnesium, the subjects experienced significant increases in sleep time and sleep efficiency (which is the time spent in bed vs the time spent sleeping). They also had less night time interruptions and fewer early morning awakenings. Magnesium citrate is another form that has been proven helpful for better sleep.
One possible side effect from taking too much magnesium is that the bowels may become too loose or stomach discomfort can occur — at which point less can be taken. If this side effect happens, magnesium should be taken with a full meal or a healthy snack.
Another important nutritional tip that can help to avoid any deficiencies is to balance magnesium with calcium and vitamin D rather than taking it alone. The recommended ratio is 2 to 1 or twice as much calcium as magnesium.
According to the Mayo Clinic, possible side effects of melatonin include stomach cramps, anxiety, irritability, confusion and short-term depression. Melatonin supplements can interact with various medications such as blood-thinning medications, medications that suppress the immune system, diabetes medications and birth control pills. Prolonged use may also inhibit the body’s own natural ability to produce melatonin.
This health news is brought to you by Nutrition Breakthroughs and their natural sleep aid Sleep Minerals II. Sleep Minerals II is the original magnesium and calcium based remedy and is known for soothing even the worst, long-term insomnia. It also contains vitamin D and zinc and helps everyone from teenagers, to women with menopause symptoms, to older seniors, to get a good night’s 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 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.”
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.”
James F. Balch, M.D. writes: “A lack of the nutrients magnesium and calcium will cause you to wake up after a few hours and not be able to return to sleep.” Magnesium is also beneficial for bone health and heart health. Melatonin is a hormone produced by the pineal gland in the brain. According to WebMD, melatonin side effects may include headache, depression, daytime sleepiness, dizziness, stomach cramps and irritability.
Is it better to take magnesium at night?
One of the main symptoms of magnesium deficiency is chronic insomnia accompanied with with frequent nighttime awakenings. On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep, per a study done by James Penland at the Human Nutrition Research Center in North Dakota.
Which form of magnesium is best for sleep?
A recent study on magnesium comes from the University of Medical Sciences in Iran. Its subjects were 46 older adults who were experiencing insomnia. One group received placebos while the other received magnesium oxide tablets twice a day for eight weeks. Those taking the magnesium experienced significant increases in sleep time with less night time interruptions. Another good form of magnesium for sleep is magnesium citrate.
Insomnia and sleeplessness are a widespread problem. Sleep inducing foods and relaxing minerals are a first-line remedy to help people with insomnia to fall asleep faster and sleep more deeply.
There is a helpful chart below that shows twelve ways to use foods as natural sleep aids. Many of these foods are high in melatonin and magnesium and are supported by research studies. This article describes many of these sleep-inducing foods in detail and names the studies that support their use in improving sleep.
Melatonin is a hormone that’s produced in the brain. At night or in the dark, melatonin is naturally released to regulate the sleep cycle. A recent study on the use of melatonin-rich foods for sleep appeared in the journal “Nutrients”. The study was called “Dietary Sources of Melatonin.”
The researchers noted that nuts contain some of the highest quantities of melatonin. Topping the list are almonds and walnuts. Almonds deliver a two-part punch as they are also high in magnesium, a mineral known to induce sleep.
Bananas are high in both magnesium and potassium, and each of these minerals are proven to help good sleep in research studies. The Journal “Sleep” recently reported that the use of potassium for sleep results in significant improvements in quality of sleep and less waking up during the night.
“Sometimes referred to as the “good salt,” potassium is a mineral that helps support a variety of essential body functions, including the contraction of muscles, regulation of body fluids, transmission of nerve impulses, and maintenance of normal blood pressure and blood sugar levels.”
”Since your body does not have the ability to produce potassium naturally, one of the ways for you to maintain optimum levels of it is to eat potassium-rich foods….When it comes to increasing your potassium levels through diet, one of the first foods that may come to mind are bananas — one medium banana contains 422 mg of potassium.”
”However, bananas are far from being your only source of potassium, since you can also obtain this nutrient from the following foods:
Beet greens – Provides 654 mg of potassium per half-cup.
Swiss chard – Contains 962 mg of potassium per cup.
Acorn squash – Provides 996 mg of potassium per cup.
Avocado – Contains 364 mg of potassium per half-cup.
Spinach – Contains 740 to 838 mg of potassium per cup.
Baked potato flesh and skin – Contains 941 mg in one medium potato.
Wild-caught Alaskan salmon – Provides 534 mg of potassium per 3-ounce serving.
Plain yogurt – Contains 579 mg of potassium per cup.”
Continuing on, those experiencing sleeplessness or insomnia should definitely include more of these healthy sources of potassium in their diet. And even more vital than potassium, the two most famous minerals for calming insomnia are calcium and magnesium. This is what makes warm milk one of the most popular natural sleep aids.
James F. Balch, M.D, author of Prescription for Nutritional Healing, writes that: “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.” The European Neurology Journal supports this with their study showing that the normal course of sleep can be restored by increasing calcium levels in the body.
Regarding the use of minerals for insomnia, a study called “The Nutritional Relationships of Magnesium” discusses the differences between calcium and magnesium and their effects on sleep. The author notes that the type of insomnia associated with a calcium deficiency 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, with individuals finding themselves tired even after several hours of sleep.
Chronic insomnia is known to be one of the main symptoms of magnesium deficiency. Sleep in magnesium deficiency is usually agitated with frequent nighttime awakenings. A high magnesium, low aluminum diet has been found to be associated with deeper, less interrupted sleep. This was proven in a study titled “Effects of trace element nutrition on sleep patterns in adult women.”
A balanced ratio of calcium to magnesium is important to overall health and the two minerals should be taken together for best results. The best calcium and magnesium ratio is twice as much calcium as magnesium.
One natural insomnia remedy showing good results is Sleep Minerals II from Nutrition Breakthroughs. This natural sleep aid contains potent forms of calcium and magnesium, the best known minerals for relaxation and sleep, as well as for restless leg syndrome, stomach health, teenage insomnia and menopause insomnia. The ingredients are formulated in a softgel with healthy oils, making them more quickly absorbed 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 at around 3:00 a.m. and after a few days use my sleep improved quite a lot. I wake 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.”
Sleep inducing foods and minerals are a healthy alternative to taking sleeping drugs. Make good use of them as an insomnia remedy. Enjoy the chart below and be sure to visit the Sleep Minerals II page.
By Dr. Joseph Mercola, a physician trained in both traditional and natural medicine who provides up-to-date natural health information.
This article is shared by Nutrition Breakthroughs, maker of the effective calcium, magnesium and vitamin D based sleep aid Sleep Minerals II.
A charley horse, or muscle cramp particularly in your calf muscles, is an incredibly common condition that results in your muscles becoming tight, stiff and extremely painful. If you’re an adult, there’s a good chance you’ve had one at some point (and likely multiple points) during your lifetime.
In case you’re a trivia buff and wondering why these muscle cramps are referred to as “charley horses” (a name that’s primarily used in North America), it’s said to be a tribute to Charley “Old Hoss” Radbourne, an 1880s-era baseball pitcher who often suffered from muscle cramps during games.
Another version states the term came from a lame work horse named Charley who limped around doing various jobs around the baseball park (also in the 1880s).
Whenever a baseball player would get injured or have a cramp in the lower legs, thus limping around like Charley the horse, teammates would call the player “Charley Horse.”Regardless of the name’s origin, the pain of a charley horse is unmistakable and can be excruciating.
What Causes a Charley Horse?
According to the Cochrane Database of Systematic Reviews, about 1 in every 3 adults is affected by muscle cramps in their lower limbs. In many cases, the pain is temporary and goes away on its own, but for some the cramps interfere with sleep, quality of life and daily activities.
In one study of more than 500 people aged 60 years and older, 31 percent reported being woken up by muscle cramps and 15 percent had cramps more than three times a month. Anyone can get a charley horse, but they’re most common in the following populations and scenarios:
At nighttime, especially in the elderly
In pregnant women
In people with neurological disease
During kidney dialysis
It’s not clear what triggers a charley horse to occur, but it is thought the cramp may be related to a rapidly firing nerve (up to 150 electrical dischargers per second), which causes the muscle to tense up, as opposed to an issue with the muscle tissue itself.
Many medications are also associated with muscle cramps, including statin cholesterol-lowering drugs, ACE inhibitors (blood pressure drugs), certain asthma drugs, diuretics and more. In addition, the following factors may also increase your risk of a charley horse:
Poor blood circulation in your legs
Mineral deficiencies, including magnesium, potassium or calcium
Is Magnesium Deficiency Causing Your Charley Horses?
By some estimates, up to 80 percent of Americans are not getting enough magnesium and may be deficient. Other research shows only about 25 percent of U.S. adults are getting the recommended daily amount of 310 to 320 milligrams (mg) for women and 400 to 420 for men.
Magnesium is often thought of primarily as a mineral for your heart and bones, but this is misleading. Researchers have now detected 3,751 magnesium-binding sites on human proteins, indicating that its role in human health and disease may have been vastly underestimated.
Further, if you suffer from charley horses, low levels of magnesium could be to blame. Magnesium is necessary for activating muscles and nerves, and a key sign of ongoing magnesium deficiency can be muscle contractions and cramps like charley horses.
Magnesium deficiency may be particularly problematic for your muscles in the presence of an overabundance of calcium. Americans in general tend to have a higher calcium-to-magnesium ratio in their diet, averaging about 3.5-to-1.
If you have too much calcium and not enough magnesium, your muscles will tend to go into spasm. According to Dr. Carolyn Dean, a medical and naturopathic doctor:
“What happens is the muscle and nerve function that magnesium is responsible for is diminished. If you don’t have enough magnesium, your muscles go into spasm.
Calcium causes muscle to contract. If you had a balance, the muscles would do their thing. They’d relax, contract and create their activity.”
This underscores the importance of eating a nutritious diet, which will naturally give you optimal amounts of the minerals and other nutrients your body needs.
Eating plenty of organic leafy green vegetables, nuts and seeds every day, and drinking fresh green vegetable juice will help keep your magnesium stores replenished. In addition, Epsom salt is a magnesium sulfate that can absorb into your body through your skin.
Soaking in a bath with Epsom salts is an excellent way to not only help prevent magnesium deficiency but also to soothe and relieve the pain of a charley horse.
Low Potassium Levels May Also Trigger a Charley Horse
Potassium is a mineral and electrolyte. (An electrolyte is a substance that produces an electrical conducting solution when dissolved in water. Electrolytes carry a charge and are essential for life. In our bodies, electrolytes include sodium, potassium, calcium and magnesium).
Potassium is essential for your cells, tissues and organs to function properly. It plays a vital role in heart health, digestive and muscular function, bone health and more. One of the symptoms of low potassium levels is muscle cramps.
While potassium is found in many foods commonly consumed in the U.S. — including fruits, vegetables, dairy products, salmon, sardines and nuts — only 2 percent of U.S. adults get the recommended daily amount of 4,700 mg.
This is especially problematic because potassium is a nutrient that needs to be kept in proper balance with sodium in your blood. If you consume too much sodium, which is common if you eat a lot of processed foods, you’ll have an increased need for potassium.
Others who are at particular risk of low potassium, or hypokalemia, are those with chronic malabsorption syndromes, such as Crohn’s disease, or those taking heart medicine (particularly loop diuretics). However, anyone who eats a poor diet — an excess of processed foods and not enough fresh, whole foods — is potentially at risk of inadequate potassium levels and related muscle cramps.
Green vegetable juicing is an excellent way to ensure you’re getting enough nutrients for optimal health, including about 300 mg to 400 mg of potassium per cup. Some additional rich sources of potassium are:
Lima beans (955 mg/cup)
Winter squash (896 mg/cup)
Cooked spinach (839 mg/cup)
Avocado (500 mg per medium)
Too Little Calcium May Trigger Muscle Cramps
While too much calcium in the absence of magnesium can be problematic for muscle cramps, so too can a calcium deficiency. Low blood levels of calcium (as well as magnesium) may increase the excitability of nerve endings and the muscles they stimulate.
This may be a trigger for muscle cramps, especially in the elderly and during pregnancy. If you’re deficient in vitamin D, meanwhile, your body may have inadequate calcium absorption, again predisposing you to muscle cramps.
It’s very important to maintain a proper balance of calcium, magnesium, vitamin D and also vitamin K2, as these four nutrients perform an intricate dance together, with one supporting the other. If you’re calcium deficient, your best bet is to increase consumption of foods high in calcium before opting for a supplement. This is because many high-calcium foods also contain naturally high amounts of vitamin K2; nature cleverly gives us these two nutrients in combination, so they work optimally.
Good sources of calcium include nuts, seeds and raw, organic, grass-fed dairy especially cheeses, and vegetables, although veggies aren’t high in vitamin K2. One exception is fermented vegetables where a starter culture specifically designed to produce ample amounts of vitamin K2 was used.
Homemade bone broth is another excellent source. Simply simmer leftover bones over low heat for an entire day to extract the calcium from the bones. You can use this broth for soups and stews or drink it straight.
What to Do If You Get a Charley Horse
A charley horse often occurs without notice, sometimes waking you up from sound sleep. If you’re lying down when the pain starts, stand up and put some weight on your foot. Walking around will help to increase blood circulation to your muscles and possibly help to soothe and relax the cramp.
You can also try a simple stretch. If the cramp is in your calf in the back of your lower leg, pull your toes and foot upward until you feel a stretch in the back of your leg. You can also do this sitting down with your legs outstretched. Put a towel around your feet and gently pull both ends toward you until you feel a stretch.
As mentioned, soaking in an Epsom salt bath may also help to relieve pain (and possibly help with prevention). Massaging the area and applying a heat pack, which will increase blood flow to the area, promoting healing and soothing pain, may also help.
Staying well-hydrated is also important for muscle cramp prevention. You’ll want to drink enough pure filtered water so that your urine is pale yellow in color. In addition, performing regular stretching exercises on your legs may help reduce your risk of a charley horse.
———————————- Comment from Nutrition Breakthroughs: Interestingly, the same mineral deficiencies that can cause charley horses are the same ones that can cause sleeplessness and insomnia. Studies show that calcium and magnesium are effective natural sleep aids. Highly absorbable forms of these minerals are featured in the Sleep Minerals II softgels. For more information visit the Sleep Minerals II page.
Walking is very beneficial to many aspects of our health and well-being. Studies show that walking can increase energy, strengthen the heart, relax stiff joints, boost one’s immunity, create better muscle tone in the legs and also burn calories.
When we walk, the brain becomes stronger and one’s mood is lifted – setting the stage for creative ideas; the body’s lung capacity increases and oxygen is better provided to all the tissues; one’s digestion and metabolism improves; circulation is increased in the eyes which can prevent eye diseases and improve vision.
Regarding a sounder, deeper sleep resulting from taking walks, studies at the University of Arizona have found that walking more than six blocks a day at a normal pace significantly improves sleep at night for women.
Scientists suspect that walking helps to set our biological clock into a consistent sleep pattern. Walking can also help increase “endorphins”, which are protein-like chemicals made in the brain that can have a relaxing effect, a pain-relieving effect, and can also reduce stress and increase well-being.
Exercise such as walking may also be one of the most effective ways to reduce menopause symptoms such as hot flashes, night sweats, insomnia, and heart symptoms, according to a study from the Annals (Journal) of Behavioral Medicine.
For those of us who work in an office, its important to stand up and stretch and take breaks to walk around at least once an hour to keep things moving and healthy in the body. These walking breaks are important for muscle and bone health, as well as for the heart and other organs. Better yet, go outside and get a new, refreshing view of things before settling back down to work.
Check out the chart below for the twelve best benefits of walking. Go out and have some fun with your walks. Walk with friends. Try to go out on different routes and see different things. You’ll be glad you did!
Best of health,
Jobee Knight Nutrition Breakthroughs Maker of the Effective Natural Sleep Aid Sleep Minerals II
This health information is provided by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II
What are benefits of walking?
Walking is very beneficial to many aspects of our health and well-being. Studies show that walking can increase energy, strengthen the heart, relax stiff joints, boost one’s immunity, create better muscle tone in the legs and also burn calories.
What happens to your body when you walk?
When we walk, the brain becomes stronger and one’s mood is lifted – setting the stage for creative ideas; the body’s lung capacity increases and oxygen is better provided to all the tissues; one’s digestion and metabolism improves; and circulation is increased in the eyes which can prevent eye diseases and improve vision.
How much should you walk a day?
Physical activity recommendations say that Americans should walk for 30 minutes a day – five days per week. For younger adults, this can be brisk walking and for older ones, there should be a five minute warm-up and some smooth, unstrained walking for 10 to 15 minutes more or whatever is comfortable.
When was the last time that you purchased whole milk and drank it without a second thought? If you’re like most Americans, you haven’t enjoyed whole milk in years.
This isn’t by accident. Full-fat dairy has been shunned by U.S government guidelines for many years. Even today, the American Academy of Pediatrics (AAP) recommends that only babies under the age of 2 should drink whole milk.
As a result, it’s long been expected and encouraged that children and adults only drink skim milk or non-dairy alternatives. But is our avoidance of whole milk justified? Recent studies now suggest what many natural health experts have known all along: full-fat dairy supports our overall health and offers incredible benefits.
The Many Health Benefits of Full-Fat Milk
Instead of threatening the body’s health, the higher fat content of whole milk and whole milk yogurt actually seem to provide added benefits to the body.
While skim milk offers less than 10 mg of omega 3 fatty acids (healthy fats) per cup, whole milk contains 183 mg per cup! This is a dramatic difference considering that omega-3’s are known to improve risk factors for heart disease, fight inflammation, and boost brain health.
Whole milk is also rich in vitamin D, a fat-soluble vitamin that depends on the fat content of whole milk to be absorbed into the body and be used to generate energy, strengthen the immune system, and so much more.
In addition, milk is designed to nourish the body, so it is loaded with other nutrients like calcium, magnesium, B vitamins, and selenium.
Together, the contents of whole milk support the body’s well-being in many ways:
Warm milk is a well-known and time-tested sleep remedy thanks to its high concentration of magnesium and calcium. Both of these nutrients promote rest and relaxation by activating the parasympathetic nervous system, the part of the body responsible for slowing the heart rate and conserving energy. In fact, magnesium and calcium trigger the same chemical messengers as sleep drugs like Ambien, which are designed to treat sleep problems but come with many side effects.
If you want to enjoy the powerful mineral-based sleep benefits of whole milk or whole milk dairy, consider also using a mineral-based sleep remedy like Sleep Minerals II. These natural sleep aids are growing in popularity as more and more people are seeking to achieve high-quality sleep without the use of sleep drugs.
Sleep Minerals II contains highly absorbable forms of calcium and magnesium. It’s effective for sleeplessness and insomnia, as well as for heart health, restless leg syndrome, bone strength, menopause insomnia and teenage insomnia. It 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.
L.R.C. of Massachusetts says: “I had become dependent on sleeping drugs and couldn’t sleep without them. Now I take the Sleep Minerals before bed and I can sleep through the night without drugs. I’m also able to easily fall back to sleep if I do have to get up. Another benefit is that this helps alleviate my chronic fatigue and aches and pains.”
Some More Delicious Food Options for Good Sleep
The following whole milk dairy options may also help you sleep more soundly at night and wake up feeling refreshed and ready for the day ahead.
Golden Turmeric Milk with whole milk, turmeric, cinnamon, and honey
Sleepytime Lavender Milk: Heat milk, honey, chamomile, and lavender in a small saucepan until steaming. Remove from heat to allow tea to infuse, then strain out chamomile and lavender buds.
Banana and Almond Butter Whole Milk Smoothie
With so many simple, healthy, and effective sleep remedies out there, you should never have to toss and turn through a restless night or resort to sleeping drugs. For more information on Sleep Minerals II, visit this page.
In celebration of Christmas, Nutrition Breakthroughs is giving you a present of ten percent off Sleep Minerals II when you order before December 17, 2018. And if you have a friend or loved-one who has insomnia or sleeplessness, you can give them the gift of better, deeper sleep for the holidays.
Simply click the link below and enter “Christmas 2018” in the coupon code space when you check out.
Here are a couple of testimonials we received recently:
Marilyn W. of Riverside, California. says: “I decided to try an experiment. I was running out of the Sleep Minerals II so I decided to see if they were really helping me in any way. Now I know they were definitely helping me sleep and were definitely helping me with my hot sweats. I have not slept well lately and the hot sweats are worse than they’ve ever been. I ordered a bottle of Sleep Minerals last night and I can hardly wait to get the new bottle.”
Julianne H. of Canada says: “I continue to tell my friends about how Sleep Minerals II has changed my life. I am fully retired now but still remember driving to work and wondering if I would make it there due to sleep deprivation. And the debilitating leg cramps that used to occur every night have now become history. My legs were sore even into the next day. It’s great to be sleeping so much better, no more sore legs, and my calcium levels are being kept constant.”
Stephanie K. of Indianapolis, Indiana says: “I’ve been taking Sleep Minerals II for almost a year now. My journey with insomnia started three years ago and I thought I would never get a good night’s sleep again. I was put on a variety of anxiety medications, none of which worked nearly as well as Sleep Minerals II. I am absolutely 1000% satisfied with this product and have even given recommendations to my friends and family when they’ve discussed their sleep issues with me.”
Sleep Minerals II is great for people and families of all ages. It is a unique formula containing highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for heart health, restless legs syndrome, bone strength, menopause insomnia and teenage insomnia.
The formula also includes vitamin D and zinc and 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.
To get your discount on Sleep Minerals II, click the link below before December 17, 2018 and use the coupon code “Christmas 2018” at check-out.
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.
Sleep Minerals II is the original drug-free calcium and magnesium formula for better sleep. It calms sleeplessness and insomnia and helps you to relax, fall asleep and sleep deeper.
It’s also helpful for heart health, restless leg syndrome, bone strength, menopause insomnia, muscle cramps, premenstrual syndrome and teenage insomnia. As well as containing calcium and magnesium, Sleep Minerals II contains vitamin D and zinc and is delivered in a softgel form mixed with natural rice bran oil, making it better assimilated and absorbed 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 week or so my sleep improved quite a lot. I wake 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.”
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 at helping people fall 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 it has been certified as having Good Manufacturing Practices (GMP) and all ingredients are sourced in the USA.
2) Keep the bottle of softgels by your bed. For difficulty falling asleep, take 1 softgel with water 30 to 45 minutes before bed. Go to the bathroom before bed so you’re not woken up to go too often during the night. If you are sensitive to supplements or minerals, start with 1 softgel for several nights. In any case, its best to stay with one softgel for about a week.
If after a week or so you are unable to get to sleep, increase to 2 softgels before bed. Reduce the dose if you become drowsy during the day or your bowels become too loose. Use 1 softgel for kids over 10
3) Gradually building up the minerals in your system is the best approach to gaining better sleep. It may take days or weeks of use to get the best results. Some people start noticing good effects after the first or second week of use – some sooner, some later. Be sure to continue taking the product as consistency is the key.
4) If you are taking the product before bedtime and have a drowsy feeling in the morning or your bowels become too loose, you can take it earlier than at bedtime. For example, take it with dinner or an hour or two before bedtime with a snack. The food will act as a buffer to help avoid any stomach upset from the minerals.
If one softgel continues to be too much, you can gently bite one end open and squeeze half the contents of a softgel into your mouth or onto some food. You can also open the softgel with the sharp point of a knife This is also a good approach if the softgels are too big for you to swallow. Save the other half in a baggie or other container.
This is worth doing if you find you need to, as some people require less to get better results. Even if you’re taking just half a softgel, it’s important to be consistent with it. Another option is to take a half before bed and another half if you wake up and can’t get back to sleep. Taking a smaller amount during the night (rather than a whole one) is better.
5) Note: If someone takes too much calcium for them, the formula may have a stimulating effect and keep them awake. If this occurs, reduce the amount you’re taking and it should have a more relaxing effect. If you’re only taking one, you can bite the end open and take just part of a softgel.
Here are some additional tips I have found to be helpful for improving one’s sleep:
* Take a walk outside each day. Walk around and look at the surroundings and find things you have never noticed before. It is more of an extroverting activity rather than the exercise factor. If you look at a computer a lot of the day, find some large things outside to see such as buildings, trees, clouds, etc. Look for things that are a different size or shape than the things you normally look at inside. This can refresh you and allow relaxation and sleep to occur better.
* Try your best to turn off any electronics an hour before bedtime (computer, TV, texting, etc.) and do something relaxing just before bed.
* If you are taking any medications in the evening, its best to take them an hour or two apart from the Sleep Minerals. This is because each thing may have a different effect and it works better to keep them separate.
I look forward to staying in touch with you and to hearing any questions, comments, or beneficial improvements to your sleep. Let me know how you do by emailing me at email@example.com.
There is a helpful chart below with some healthy foods that are rich in calcium. In research studies, calcium has been shown to strengthen bones, prevent osteoporosis, relax the nerves and muscles, soothe insomnia, and remedy the symptoms of menopause and PMS.
Calcium is an effective insomnia remedy. A calcium deficiency is associated with difficulty in falling asleep per a study called “The Nutritional Relationships of Magnesium”. The author notes that the classical sign of magnesium deficiency is falling asleep rather easily, but awakening frequently throughout the night and finding oneself tired even after several hours of sleep.
Calcium and magnesium should be taken in a 2 to 1 ratio, with twice as much calcium taken as magnesium. This is from a study in the Journal of Physiological Reviews.
The Journal of Manipulative and Physiological Therapeutics, one of the leading chiropractic and nutritional journals, published a study called “Hair calcium and magnesium levels in patients with fibromyalgia – a case center study.”
Fibromyalgia is a condition with chronic pain, multiple tender points in joints and muscles and sleep disturbances. After their tests, the researchers found that calcium and magnesium supplements are indicated as an additional beneficial treatment of fibromyalgia.
Regarding calcium for good bone health, a recent study of 70,000 people from a report in the British Medical Journal confirmed that taking both calcium and vitamin D together on a daily basis significantly reduced the risk of bone fractures after menopause.
Enjoy the chart below and use it well for good health.
To your good health,
Jobee Knight Nutrition Breakthroughs Maker of the Effective Natural Insomnia Remedy Sleep Minerals II
Does calcium help with menopause?
Calcium is proven for good bone health in menopause. A recent study of 70,000 people from a report in the British Medical Journal confirmed that taking both calcium and vitamin D together on a daily basis significantly reduced the risk of bone fractures after menopause.
How much calcium do you need during menopause?
Food sources of calcium are absorbed the best. Almonds, broccoli, yogurt, sardines and leafy greens are great. For those who don’t eat much of these foods, a supplement containing 1,000 milligrams of calcium, 500 milligrams of magnesium and 400 milligrams of vitamin D is a good place to start. It can be taken in divided doses.
There’s a great chart below that shows some of the most famous and effective remedies for sinus infections and colds. For example, garlic is a commonly used cold medicine. It is widely used in Russia and is known there as “Russian Penicillin”. Garlic supports immune function and it can kill bacteria, parasites, fungus and the flu virus. One test-tube study showed that fresh garlic kills various viruses, including one which can cause flu like symptoms.
Horseradish is another plant that can ease throat and upper respiratory tract infections. It has been shown specifically to destroy the flu virus and reduce the severity of flu infections in animals. This plant is a member of the mustard family. You may have found that eating horseradish can make your eyes water and nose run. Indeed, it can create a similar release of watery fluids inside the bronchial passages of the lungs which helps to flush them out and wash away congestion.
Vitamin C is one of the most famous boosts to immunity. In addition to enhancing the activity of immune cells, vitamin C acts as a vital component in the production of collagen, the principal protein found in all connective tissues. By helping to maintain the strength and integrity of connective tissue structures, vitamin C keeps infections from spreading throughout the body (from the Handbook of Vitamins).
Enjoy the chart and here’s to your good health.
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D.
Sleep Minerals II may also be helpful for colds. Calcium can lower fever and zinc accelerates the growth of immune cells while preventing the replication of cold-causing viruses. In one study where people with colds were given zinc lozenges, sore throats disappeared after 1 day versus 3 days in the placebo group, nasal drainage in 4 days (versus 7 days), and headache in 2 days (versus 3 days).
For more information on Sleep Minerals II, visit this page.