Archive for December 2015
The National Institutes of Health reports that about thirty percent of the population experiences disrupted sleep and insomnia. Because sleeping drugs are addictive and come with side effects, many people are reaching out for natural sleep remedies.
Research studies are confirming that certain foods are high in the natural sleep hormone known as melatonin, and other foods are proving themselves good sources of potassium, calcium and magnesium. These foods make good natural remedies for sleep.
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 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 less awakenings after falling asleep. Good food sources of potassium include bananas, baked potatoes, baked sweet potatoes and broccoli.
The tart “Montmorency” cherry contains a significant level of melatonIn per a study done at the University Of Texas Health Science Center. Cherries are available in a concentrated supplement form that can be taken in the evening to improve the quality of sleep. Other ways cherries can be eaten include fresh cherries, frozen cherries and cherry juice. Cherry juice should be diluted with water or sparkling water as it is high in natural sugars.
Researchers have measured the effect that different types of rice have as sleep remedies. Mahatma rice (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 from the American Journal of Clinical Nutrition found that a high carbohydrate-based meal resulted in a significant shortening of the time needed to fall asleep when eating it four hours before bed. Brown rice is also a healthful choice.
Almonds are a very good source magnesium and can help with better sleep. 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.” Eating a handful or two of almonds before bed can be helpful.
A recently released study on magnesium supplements for sleep came from the University of Medical Sciences in Iran. It included 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 as a helpful aid to all ages of the general population.
The people 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, with less night time interruptions and fewer early morning awakenings. Magnesium can be found in dark leafy greens, nuts, seeds, fish, beans, whole grains and avocados.
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, which contains highly absorbable forms of the best minerals for sleep and relaxation: Calcium and magnesium with Vitamin D. The ingredients are delivered in a softgel form with healthy carrier oils, making them more easily assimilated than capsules or tablets and providing a deeper, longer-lasting sleep.
Doctor P. of Houston, Texas says: “I had developed severe sleeping problems and took two different sleeping medications over the course of several weeks. When I discontinued them the insomnia came back even worse. Sleep Minerals II was just what I needed. I’ve been taking it and getting many hours of sleep a night. As a doctor I would definitely avoid prescribing sleeping drugs — I would recommend Sleep Minerals II.”
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.”
For more information, visit the Sleep Sleep Minerals II page.
Article source: http://www.nutritionbreakthroughs.com/blog/2015/09/30/sleep-foods-chart-top-proven-foods-for-insomnia/
Natural Remedies: Magnesium Benefits Insomnia, Hot Flashes, Heart and Bones
Posted on: December 6, 2015
What qualities make magnesium such an essential mineral, required by the body for literally hundreds of its functions? One key feature of magnesium is that it’s a partner or “co-factor” with enzymes that allows them to do their work.
Enzymes are energized protein molecules that initiate chemical reactions inside the cells – orchestrating life’s processes in every organ, gland, tissue and cell.
Research studies are finding that magnesium affects over 300 processes in the body, relaxes muscles and nerves, and helps insomnia, hot flashes, heart health, bone strength, diabetes, migraine headaches and more.
According to the Human Nutrition Research Center of the U.S. Dept. of Agriculture, one of the main symptoms of magnesium deficiency is chronic insomnia, restless sleep and frequent awakenings during the night. In one of their studies, a diet high in magnesium contributed to deeper sleep with fewer interruptions.
Another study from the University of Medical Sciences in Iran was done with 46 adults who were experiencing insomnia. Two magnesium tablets twice a day (250 mg. each) resulted in significant increases in sleep time and reduced cortisol levels in the body, which is a stress hormone that can keep people awake.
Hot flashes and night sweats are common symptoms of premenopause and menopause. Regarding magnesium for menopause, a study was done at the Virginia University Health System. Women who experienced hot flashes many times per week received 400 milligrams of magnesium for 4 weeks — increasing to 800 milligrams per day if needed. At the end of the study, the magnesium supplements had reduced their frequency of hot flashes by half. Fatigue, sweating, and distress were also significantly reduced.
Magnesium is also magnificent for the heart. In a study from the American Journal of Clinical Nutrition, research scientists examined data from thousands of women over the course of a 26-year follow up period. The women who consumed the highest amounts of magnesium had a 34% reduced risk of sudden cardiac death. Another study from the journal “Circulation” found that magnesium supplements allow people with heart disease to exercise for longer times and it actually helps repair the ability of blood vessels to open up.
Supplements with well-absorbed forms of magnesium are becoming increasingly popular for those with insomnia. One of the more effective sleep aids is Sleep Minerals II from Nutrition Breakthroughs. It contains calcium and magnesium in combination with vitamin D and zinc. The minerals and vitamins are formulated in a softgel with healthy oils; creating a creamy paste inside that results in quick absorption and 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.”
Magnesium is one of the super-heroes of natural remedies. This health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II. For more information on the many benefits of magnesium and calcium, visit the Sleep Minerals II page.
Article source: http://www.nutritionbreakthroughs.com/blog/2015/08/14/proven-magnesium-benefits-for-insomnia-hot-flashes-heart-bones/
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