Posts Tagged ‘good sleep’
Sustain-a-Body: Because Crash Diets Are So Last Season – Whatnot Healthy Lifestyle & Coaching Blog
Posted on: December 20, 2025
Here’s a bunch of good, practical advice. Take a small step at a time and transform your health, energy, sleep and well-being.
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.
The best nutrition tips for healthy weight loss – from Blue Heron Health Care
Posted on: November 20, 2025
This is for anyone who is looking to attain a healthier weight, while also attaining a higher level of overall health. I find the recommendations to be helpful and accurate. The green vegetables, fresh fruits and plant proteins are also higher in calcium and magnesium and will help with good sleep.
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.
Nuts are so health for us! This article has some great health info about the top nuts. Add them to oatmeal, cereal, yogurt, salads, spread nut butter on whole grain toast, or even make baked goods with almond flour. Nuts are high in calcium and magnesium and can also assist with better sleep.
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.
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.
This is 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.”
For more information on Sleep Minerals II visit this page.
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.”
Nuts are so health for us! This article has some great health info about the top nuts. Add them to oatmeal, cereal, yogurt, salads, spread nut butter on whole grain toast, or even make baked goods with almond flour. Nuts are high in calcium and magnesium and can also assist with better sleep.
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.
The Best Daily Health Practices, According to Research – from Health | Inspiration Blog
Posted on: September 29, 2025
Here’s a very informative and beneficial article. It contains things I would truly like to do, and they aren’t that hard. Just pick one to start with and improve your health. Getting regular, rejuvenating sleep may be one of the most important ones.
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.
New research has uncovered simple, effective ways for adults to increase muscle mass, build a stronger body, and improve longevity through mild exercises, nutrition, and lifestyle improvements.
These discoveries are paving the way for a healthier, more vibrant life and offer hope for maintaining strength and endurance well into the adult years.
Mild Exercise for Stronger Muscles and Endurance
Contrary to popular belief, building muscle doesn’t require intense workouts. A recent study found that mild resistance exercises, such as using light dumbbell weights, or body-weight exercises like squatting, climbing stairs or jumping jacks, can significantly improve muscle mass and strength in adults, particularly those over 50.
These exercises work by gradually increasing muscle fiber size and strength, which helps improve balance, mobility, and overall endurance.
Even simple daily activities such as brisk walking, cycling, swimming, or dancing, can contribute to muscle preservation and better cardiovascular health. A study published in *Mayo Clinic Proceedings* suggests that just 30 minutes of moderate physical activity five times a week can reduce the risk of chronic disease by 50%, helping individuals live longer, healthier lives.
Nutrition: Fueling Muscle Growth and Longevity
Nutrition plays a vital role in supporting muscle health. Protein-rich foods such as eggs, meats, fish, beans, and dairy products help repair and grow muscle tissue. A study from the *American Journal of Clinical Nutrition* showed that adults who consumed adequate protein daily experienced greater muscle growth and retention, even with light exercise.
In addition to protein, omega-3 fatty acids found in fish, fish oil, walnuts, flaxseeds, and other nuts and seeds, have anti-inflammatory properties that support joint health and reduce muscle soreness after exercise.
Magnesium is essential for muscle contraction and the forming of proteins in the body. It is a mineral that can improve exercise performance, especially for people who are deficient in magnesium.
Deficiency can come from alcohol use, diabetes, taking certain medications, and it is also common in older adults who don’t digest nutrients as well. Magnesium is also widely known to be an effective natural sleep aid.
Healthy Lifestyle Habits
Adopting a healthy lifestyle that includes adequate sleep, stress management, and hydration, is just as important as exercise and nutrition for good muscles and good health.
According to research published in *Frontiers in Aging Neuroscience*, adults who sleep 7 to 9 hours a night experience better muscle recovery and mental clarity. Another study from China found that good sleep quality is associated with greater muscle strength, while short sleep duration may be a risk factor for decreased muscle.
Proper hydration, including good amounts of pure, filtered water, is recommended by *The Journal of the American College of Nutrition*. Healthy liquids support muscle contractions and nutrient transport throughout the body, further enhancing performance and strength.
Conclusion
Regular exercise, a nutrient-rich diet, good sleep, and healthy habits can all work together to build a stronger, more resilient body and an overall sense of strength and well-being.
This natural health news is shared by Nutrition Breakthroughs, maker of the original and effective calcium and magnesium based sleep aid Sleep Minerals II.
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.”
Greetings to you,
This is Jobee from Nutrition Breakthroughs. Thanks for reading my articles on natural health discoveries and remedies.
This is #2 in a series that describes the story of how Nutrition Breakthroughs started and how it’s health articles and supplements came into being.
Around the time that Nutrition Breakthroughs started a couple decades ago, I was living in the Los Angeles area. An opportunity came up for me to do some courses that I really wanted to do in Florida.
I decided to take the trip there – all the way to another coast that I’d never been to before. In order to get the most out of my studies, it was important that I eat well, feel healthy and get a lot of restful sleep.
The only thing interfering with this is that I was unable to get hardly any sleep at all in anticipation of the trip. I got on the plane anyway for the 6 or 7 hour flight, including layovers. The plane touched down in Tampa and I had finally arrived.
As far as my sleep went in Florida, I continued to wake up several times during the night and had tremendous difficulty falling back asleep. I had studied in my nutritional research that calcium and magnesium could help people relax and sleep more deeply.
I searched around and found a product that had these minerals in it and it was formulated in a softgel with oils for better absorption. I began to take it, sometimes every hour during the night when I woke up. It started making a big difference.
I would take one of these often during the night and actually be able to go back to sleep. This was the beginning of a major advancement for Nutrition Breakthroughs. (Although not every sleep aid should be taken this frequently)!
If a supplement like this could actually help me with severe insomnia, would it be worth it for me to create a similar one for my company Nutrition Breakthroughs and help others who have this problem to sleep better too?
Tune in to the next blog article and read it to find out!
So now it’s your turn. I would love to hear from you. Was there ever a similar thing that happened to you where you were so pleased to find a natural remedy that actually worked?
Let me know by sending an email to info@nutritionbreakthroughs.com. I check this inbox myself and I may not reply to each message, but I do read each one. It helps me to provide good information that is of interest.
Here’s to your good health and good sleep.
Jobee Knight
Nutrition Breakthroughs
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. Nutrition Breakthroughs makes an effective natural sleep aid with calcium, magnesium, zinc and vitamin D.
Posted on: May 9, 2020
Got pesky dark circles? Find out how to brighten them!
via How To Brighten Your Dark Circles — Healthy Living With James
This is a short, but well-written and helpful article. Both women and men with dark circles under their eyes would like to brighten them up somehow and look younger and more refreshed. Here are some natural remedies and tips on how to do that.
James mentions the importance of getting some good sleep to minimize dark circles. If getting to sleep is difficult for you, try some absorbable forms of calcium and magnesium before bed, such as those in Sleep Minerals II from Nutrition Breakthroughs.
News on Natural Remedies, Good Sleep and Good Health 