Posts Tagged ‘better sleep’
If you’ve ever gone to bed tired but found yourself tossing and turning no matter how exhausted you feel, you’re not alone.
Often, the problem isn’t just the day’s stress but also how we transition from the busy hours into bedtime.
A calming routine acts like a signal to your body that it’s time to relax, let go, and prepare for rest. A “Bridge” if you will, between a hectic day and a peaceful night. Here’s a simple, enjoyable evening ritual you can try tonight.
Step 1: Set an Evening Reminder
Sometimes we get caught up in tasks and don’t realize how late it’s gotten. Try setting an alarm about an hour before bed. When it goes off, treat it as your cue to start winding down. This way, bedtime becomes a gentle routine instead of a rushed afterthought.
Step 2: Take a Warm Bath or Shower
A warm bath is more than just relaxing. When you step out of the warm water, your body temperature drops slightly, which naturally signals that it’s time to sleep. You can try adding calming touches like Epsom salts (rich in magnesium) or a few drops of lavender oil (if essential oils agree with you), to make it extra soothing.
Step 3: Do Gentle Stretches
Gentle stretching releases tight muscles and helps calm your nervous system. A few simple moves, like rolling your shoulders, stretching your arms overhead, or bending forward to loosen your back, can make a big difference. A seated twist from side to side can also loosen the back muscles for even deeper relaxation.
Step 4: Read a Book (the Old-Fashioned Kind)
Put away your phone or tablet, since the blue light they give off can make it harder to fall asleep. Instead, pick up a physical book or magazine. Choose something lighthearted or inspiring rather than suspenseful. Within minutes, you’ll feel more relaxed.
Step 5: Listen to Calming Music
Soft, slow-paced music can reduce your heart rate and ease anxiety. Classical, acoustic, or nature sounds like ocean waves or rainfall are all excellent options. Keep the volume low so the music feels more like a background comfort than a performance.
Step 6: Write a To-Do List for Tomorrow
If your brain races at night with thoughts of what needs to get done, this step can be a lifesaver. Jotting down tomorrow’s tasks frees your mind from having to hold onto them. You’ll feel lighter knowing that everything is captured on paper and ready for you the next day.
Step 7: Take Calming Minerals Before Bed
Magnesium and calcium are two minerals that play a key role in relaxation and sleep. Magnesium helps muscles release tension and calms the nervous system, while calcium supports the brain’s ability to use amino acids that promote deeper rest. Taking them in the evening, with a light snack if needed, can set the stage for a smoother night.
Step 8: Dim the Lights and Unplug
Finally, lower the lights around your home to mimic the natural setting of the sun. Bright light tricks the brain into thinking it’s still daytime. By dimming lights, turning off electronics, and letting your environment match your routine, you’re giving your body the strongest signal of all: it’s time for sleep.
Summing it Up
A calming bedtime routine doesn’t need to be complicated. With simple steps like stretching, reading, writing a to-do list, and taking calming minerals, you can create a nightly ritual that tells your body it’s safe to rest. With practice, your evenings will become more peaceful — and your nights more refreshing.
Sleep Minerals II
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D
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 II before bed and I can sleep through the whole night without drugs. I’m also able to easily fall back to sleep if I do have to get up. Another benefit is this helps alleviate my chronic fatigue and aches and pains.”
A short but sweet post with good tips on beating insomnia and sleeping better. One revision I would make is that melatonin should only be used short-term, as otherwise it may suppress the body’s own ability to make this natural sleep enhancer. For recommended supplements, I would add calcium, magnesium and vitamin D, as they are proven by science to enhance good sleep naturally.
This health news is shared with you by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II, and the natural solution for joint relief, allergies, pain relief and increased energy, Joints and More.
Welcome to another round of “Fun Facts on Nutrition You’d Never Guess!”
Did you know that …
1. Mushrooms Are the Only Non-Animal Source of Vitamin D
Mushrooms are unique in the plant kingdom for their ability to produce vitamin D when exposed to sunlight. This makes them a fantastic dietary source of this essential nutrient, which is crucial for bone health and immune function. Let your mushrooms sunbathe before eating them for a greater vitamin boost.
Reference: Koyyalamudi, S. R., et al. (2009). Vitamin D2 formation and bioavailability from Agaricus bisporus button mushrooms treated with ultraviolet irradiation. Journal of Agricultural and Food Chemistry, 57(8), 3351-3355.
2. Cucumbers Are 96% Water, Detox the Body, and Heal the Skin
Cucumbers are one of the most hydrating foods you can eat, with a whopping 96% water content. This makes them perfect for keeping you refreshed and hydrated, especially in warm weather. Cucumber helps cleanse the body by eliminating built-up waste and toxins. The fresh fruit juice nourishes the skin, providing a calming effect for skin irritations and reducing swelling. Plus, they are low in calories and high in vitamins K and C, making them a nutritious snack.
Reference: Sun, J., et al. (2013). Nutritional and phytochemical properties of cucumber (Cucumis sativus L.). Current Topics in Nutraceutical Research, 11(1), 25-32.
3. Garlic Was Used as a Multipurpose Medicine in Ancient Times
Garlic has been used for its medicinal properties for thousands of years. In earlier days, when antibiotics and other drugs weren’t in existence, the garlic clove stood in the place of the pharmaceutical industry for its large rainbow of potent health benefits. Modern science supports many of these uses. Garlic is known for its immune-boosting properties and its ability to lower blood pressure and cholesterol levels. It also can prevent the common cold and arthritis.
Reference: Rivlin, R. S. (2001). Historical perspective on the use of garlic. Journal of Nutrition, 131(3), 951S-954S.
Fun and Health Go Hand-in-Hand
Isn’t nutrition fascinating? From hydrating, healing cucumbers to garlic being our first medicine, these fun facts highlight the amazing world of food. Stay tuned for the next issue and have a happy and healthy week!
This natural health news is shared by Nutrition Breakthroughs, maker of the original and effective calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, stronger hair and nails, and more energy.
Circadian Rhythm: The Natural Body Clock That Shapes Your Health – Wellness Empire Blog
Posted on: September 29, 2025
A simple and straightforward explanation of the rhythms of being asleep and being awake, what influences these cycles, and what you can do to strengthen them for better health and wellness.
This health news is shared with you by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II, and the natural solution for joint relief, allergies, pain relief and increased energy, Joints and More.
Millions of people turn to prescription sleeping pills each night in an effort to get some sleep, but these come with side effects and addiction.
Research published in the British Medical Journal links these drugs to dizziness, memory problems, dependence, and a higher risk of falls and accidents.
With these warnings, more people are looking for safer, more natural alternatives. One effective product that has gained popularity is Sleep Minerals II from Nutrition Breakthroughs, a natural remedy for deeper sleep and better health.
Sleep Minerals II combines four key nutrients: calcium, magnesium, vitamin D, and zinc. Together, these minerals not only encourage deep, refreshing sleep, but also strengthen bones and joints, boost immunity, calm restless legs, relieve muscle cramps, and ease menopause symptoms.
Many people have asked the following Frequently Asked Questions. Here are the answers.
- WHAT MAKES SLEEP MINERALS II SO EFFECTIVE?
It is the original, drug-free, calcium and magnesium formula for better sleep, with thousands helped over the last 19 years. It features a special softgel form with the ingredients mixed with healthy oils. This creates a creamy paste inside that absorbs into the body more deeply than tablets, capsules or gummies.
It also provides great nutritional support for bone health, muscle cramps, stomach health, menopause insomnia, and restless leg syndrome.
- WHAT ARE THE DIRECTIONS FOR USING SLEEP MINERALS II?
For any difficulty with falling asleep or staying asleep, take one softgel with water, 30 to 45 minutes before bed. It’s helpful to take it with a bit of food.
Stay with one softgel for at least a week or two to let the minerals build up in your system. Sometimes a person will need to take two.
Reduce the dose if you become drowsy during the day. You can also take it earlier than at bedtime, such as at dinner time or a couple hours before bed with a healthy snack.
Another option is to take a half softgel before bed and another half if you wake up in the night and can’t get back to sleep.
- HOW LONG DOES IT TAKE TO WORK?
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 being consistent is key.
- WHAT ELSE CAN I DO TO GET BETTER SLEEP?
Go outside for a walk each day and look around at your surroundings. It’s not so much the exercise factor as the extroversion factor. Look at things that are larger than the things you normally look at or focus on inside. This will help the body to relax.
If it’s too cold, walk around in a large indoor space. Walk until you feel refreshed. Also, do some mild exercises such a stretching. If you work at a computer, take regular breaks and spend part of your time standing.
Focus on eating healthy, whole foods like proteins, vegetables, fruits, nuts, seeds, olive oil, and whole grains. Reduce junk foods or fast foods.
- IS SLEEP MINERALS II SAFE TO BE TAKEN WITH MEDICATION?
This supplement is generally safe, containing natural vitamins and minerals and is not habit forming. If you’re taking any medication, its best to take it at least an hour or two apart from the Sleep Minerals, as each thing may have a different effect.
6. DO YOU OFFER A GUARANTEE?
Yes, your purchase is covered by a 30-day money-back guarantee. Stay in touch with us as sometimes the use of the product needs to be customized to individual needs. Contact us with any questions that come up and you’ll get a quick response.
Email: info@nutritionbreakthroughs.com
- WHAT IF I DON’T DO WELL WITH SWALLOWING PILLS?
There are some options for you. One is that you can pierce the end of the softgel open with a sharp knife and squeeze the creamy paste out and drink it down with water. It can also be spread onto some food or a cracker with nut butter (or a different topping) and then eaten.
- CAN I CONTINUE TO TAKE MY REGULAR CALCIUM AND MAGNESIUM SUPPLEMENT OR MULTIPLE VITAMIN-MINERAL SUPPLEMENT?
It is totally fine to continue to take your regular supplements. These are generally taken during the day, whereas Sleep Minerals II is taken in the evening.
The calcium and magnesium in a hard tablet or a capsule is different than the softgel form of minerals found in Sleep Minerals II, and is generally not absorbed as well. So there isn’t a large chance of getting too many minerals.
Two happy customers share their reviews:
⭐⭐⭐⭐⭐ Suzanne G. of Tucson, Arizona says: “I am now taking two Sleep Mineral II capsules each night. I have had insomnia for most of my life and the longer I take Sleep Minerals, the better I sleep. The best thing is that I can now get back to sleep if I wake up in the night. It has given me such a sense of peace to know that I now can be well rested during the day. I have tried many products on the market and this is the one that is gold. Thank you so much for producing a quality product!”
⭐⭐⭐⭐⭐ Richard P. of Parkville, Maryland says: “The Sleep Minerals II 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.
For more details, visit the Sleep Minerals II page.
Most of us love the feeling of warm sunlight on our skin. It brightens our mood, makes outdoor adventures more fun, and gives everything a golden glow.
But sunlight is more than just pretty -it’s actually one of nature’s best health boosters.
From stronger bones to better sleep, stepping into the sunshine can give your mind and body a surprising number of benefits. Let’s explore why soaking up some rays is so good for you.
- Sunshine and Vitamin D: The Dynamic Duo
One of the biggest reasons sunlight is so important is because it helps your body make vitamin D. This vitamin is sometimes called the “sunshine vitamin” because your skin produces it when exposed to ultraviolet B (UVB) rays from the sun. Vitamin D is essential for strong bones, healthy muscles, and even a powerful immune system.
Research published in the Journal of Investigative Medicine (2011) found that people with healthy vitamin D levels had better resistance to infections. It’s also key for preventing osteoporosis, a condition where bones become weak and brittle. Just 10–20 minutes of sunshine a few times a week can often be enough to keep your vitamin D levels in good shape — though this can vary depending on your skin tone, where you live, and the time of year.
- Sunshine Boosts Your Mood
Ever notice how your spirits lift after a sunny day? That’s not just your imagination. Sunlight helps your brain release serotonin, a chemical that makes you feel calm, focused, and happy. Low levels of serotonin are linked to depression, which some people experience during darker winter months.
A review in The Lancet (2020) found that light therapy — exposing people to bright artificial light — was effective in improving mood and reducing depression symptoms. Natural sunlight works in a similar way, giving your spirits a natural lift.
- Better Sleep Thanks to the Sun
Here’s a fun fact: catching rays during the day can help you sleep better at night. How? Sunlight helps regulate your body’s circadian rhythm, which is your internal clock that tells you when to feel awake and when to feel sleepy.
Morning sunlight in particular signals your brain that it’s time to be alert. Later in the day, your body naturally releases melatonin, the “sleep hormone,” when it’s dark. A study in the Journal of Clinical Sleep Medicine (2014) showed that office workers with more natural light exposure slept longer and better than those without it.
- Sunlight Can Help Your Heart
Moderate sun exposure might even give your heart health a little boost. When sunlight hits your skin, it can help lower blood pressure by triggering the release of nitric oxide, a molecule that relaxes blood vessels. A study in the Journal of Investigative Dermatology (2014) suggested that this process could reduce the risk of heart disease.
- Social and Active Benefits
Finally, let’s not forget the lifestyle perks. Sunny weather encourages people to get outside — whether that’s walking, playing sports, or just hanging out with friends. Being outdoors often means more physical activity, which supports a healthier body and a sharper mind.
So, How Much Sun Do You Need?
Experts recommend a balance — enough to enjoy the benefits, but not so much that you risk sunburn or skin damage. 10–15 minutes of direct midday sun exposure on your face, arms, and legs, several times a week, is enough to get enough Vitamin D.
The ideal time is between 10 a.m. and 3 p.m., as the sun’s healthy rays are strongest then. Darker skin tones require longer exposure. If you like, you can use sunscreen on other parts of your body and take breaks in the shade as needed.
Summary
Sunlight is one of life’s simplest and most powerful health tools. It helps your body create essential vitamins, lifts your mood, improves sleep, and can even support your heart. So, the next time the sun is shining, step outside, take a deep breath, and let nature do some of its best work
Nutrition Breakthroughs
This health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, stronger hair and nails, and more energy.
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.”
Nutrition Education: Making Science-Based Food Choices Every Day – from Crisbie Coach
Posted on: August 27, 2025
This is a well-written and succinct overview of the basics of nutrition, food groups, and different diets. There’s some good info here. This health news is provided by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II, and the natural solution for joint relief, allergies, pain relief and increased energy, Joints and More.
This is a valuable guide and overview of the health benefits of magnesium, its deficiency symptoms, its best food sources and more. According to the National Health and Nutrition Examination Survey, 50% of adults are deficient in magnesium and 75% of older adults are deficient
This health news is shared with you by Nutrition Breakthroughs, maker of the effective natural sleep aid Sleep Minerals II, and the natural solution for joint relief, allergies, pain relief and increased energy, Joints and More.
Slept badly? This is how you can get through the day after a disturbed night’s sleep
Posted on: August 18, 2025
Better sleep is something that millions of people with insomnia are looking for.
Per the American Academy of Sleep Medicine survey results, about 1 in 8 people, or 12% of Americans said they have been diagnosed with chronic insomnia.
What if one of the the keys to restful slumber could be related to what you put on your plate? Recent studies reveal that certain healthy carbohydrates can work wonders for improving sleep quality, helping you fall asleep faster and wake up less often. Here’s a breakdown of the top sleep-friendly carbs and how they benefit your body.
Sweet Potatoes: A Sleep Superfood
Sweet potatoes are not only delicious but also packed with sleep-promoting nutrients. High in potassium and magnesium, they help relax your muscles and reduce nighttime cramping. A 2022 study in the *Journal of Clinical Sleep Medicine* highlighted that potassium-rich diets can reduce nighttime disruptions, making sweet potatoes an excellent choice for dinner.
Oats: The Comfort Carb
A bowl of oatmeal isn’t just a comforting snack; it’s a scientifically proven sleep booster. Oats are high in melatonin, a hormone that regulates sleep cycles, and they’re also a great source of calcium, which helps the brain use the amino acid tryptophan to produce melatonin. Plus, oats contain slow-digesting fiber that keeps blood sugar stable, preventing nighttime awakenings. According to a study in *Nutrients*, calcium is a vital nutrient for improving deep sleep.
Bananas: Nature’s Nightcap
Bananas are a natural sleep aid, loaded with magnesium, potassium, and vitamin C, which supports healthy nerves and reduces stress. They also contain tryptophan, an amino acid that promotes relaxation. Regarding the magnesium contained in bananas, an analysis of several different studies explored the impact of magnesium supplementation on sleep quality. The findings revealed that magnesium not only improves overall sleep quality but also enhances sleep duration.
Brown Rice: For Slow and Steady Rest
Brown rice is a fantastic option for those who wake up frequently during the night. This whole grain provides steady energy and contains GABA, a natural brain chemical known for its calming effects on the nervous system. The Healthline website shared a study showing improved sleep from GABA supplementation. Brown rice is also a good source of the mineral manganese, which promotes strong, dense bones when combined with calcium and vitamin D.
According to the National Council on Aging, brown rice contains many of the B vitamins including B1, B3, B6, and B9. Vitamin B9, also known as folate, is a key player in helping the body produce serotonin and melatonin for a good night’s sleep
Quinoa: Iron for Strong Sleep
Quinoa is a complete protein and a top choice for vegetarians seeking sleep-friendly carbs. In addition to magnesium, quinoa is rich in iron, which supports healthy oxygen flow to the brain and reduces fatigue. A 2023 study in *Advances in Nutrition* found that iron-rich diets can significantly reduce a form of insomnia known as restless leg syndrome.
A Recipe for Restful Nights
Incorporating these foods into your daily meals can pave the way for a relaxing night’s sleep. Whether it’s a sweet potato mash for dinner, a banana-oat smoothie before bed, or a quinoa salad for lunch, these healthy carbs will help you fall asleep better and wake up feeling refreshed.
Supplements for Better Sleep and Good Health
This natural health news is shared by Nutrition Breakthroughs, maker of the original and effective calcium and magnesium based sleep aid Sleep Minerals II (also containing vitamin D and zinc).
***** Suzanne G. of Tucson, Arizona says: “I am now taking the Sleep Minerals II capsules each night. I have had insomnia for most of my life and the longer I take Sleep Minerals, the better I sleep. The best thing is that I can now get back to sleep if I wake up in the night. It has given me such a sense of peace to know that I now can be well rested during the day. I also find my brain less foggy from lack of sleep. I have tried many products on the market and this is the one that is gold. Thank you so much for producing a quality product!”
News on Natural Remedies, Good Sleep and Good Health 