Twelve Tips for Better Sleep and Less Insomnia In a Great Chart

Greetings,

Today’s treasure is the colorful and informative chart that’s included below.  It has great tips on how to get a good night’s sleep and increase your well-being and productivity.  These valuable tidbits are provided courtesy of the Quill blog and are based on evidence from scientific research studies.

For example, according to a study in the Journal “Sleep”, making a special effort to cool down before bedtime may be of particular benefit to insomnia sufferers. One way to do this is to take a hot bath about 90 minutes before bedtime.  Afterward, there will be a rapid drop in body temperature which will help with falling asleep faster.

Another key thing is that when it gets dark in the evening, the brain produces the hormone known as melatonin.  Melatonin signals our bodies that its time to get tired and go to sleep. However, a special type of light called “blue light” that’s generated from a computer or laptop, is very effective at inhibiting melatonin and preventing good sleep.  So its best to reduce computer, laptop, and cell phone use in the evening or use amber colored “blue light blocking glasses”.

Calcium and magnesium are also proven natural sleep aids. In one study published in the European Neurology Journal, researchers discovered that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase.

In another report called “The Nutritional Relationships of Magnesium”, the author noted that 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.”

One natural insomnia remedy showing good results is Sleep Minerals II from Nutrition Breakthroughs.  This natural sleep aid contains powerful forms of calcium and magnesium, the best known minerals for relaxation and sleep, as well as for restless leg syndrome, teenage insomnia, menopause insomnia and stronger bones.

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 II – 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.”

Enjoy the chart and sleep well tonight!

How to hack your sleep for a more productive work day

Infographic by Quill

This article and chart is shared by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II.

Better Bone Health: Study Reveals Better Bones from 1 Minute of Exercise

What if a research study was conducted with actual real human beings (not animals) that demonstrated a mere one to two minutes a day of exercise could result in better, stronger bones?  Well, there  is one.

With increasing age, our bones become weaker and less dense, particularly in women after menopause due to the decline in estrogen and calcium in the body.  More and more studies are finding that physical movement and activity can counteract the effects of weaker bones and any tendency toward bone fractures.

Epidemiology is the study of how often various diseases occur and also what possible ways or methods might exist to control or eradicate them.  The most recent study on the topic of bone health was published in the International Journal of Epidemiology.  The burning question in the researcher’s minds was this: How do we discover what type of exercise, what quantity of exercise, and what intensity, would provide the most positive, beneficial impact on bone strength.

For the study, both pre and post-menopausal women wore small wrist monitors for a week that measured and recorded the intensity of their physical movements.  It was particularly important to the researchers to be able to record very short amounts of activity.  They looked at data for more than 2,500 women, and compared their activity levels with bone health, which was measured by an ultrasound scan of heel bone.

The outcome?  A mere one to two minutes of flat-out, intense exercise resulted in an increase in bone strength.  This translates to a minute or two of slow jogging for a post-menopausal woman or a minute or two of running for a pre-menopausal woman in order to achieve a 4% increase in bone health.  Women who did more than two minutes had a 6% increase.  (Please see further recommendations below on how to safely transition into more intense exercise).

The lead author of the study, Dr Victoria Stiles of the University of Exeter in the UK, said: “We wanted to make every second count in our analysis, because short snippets of high-intensity activity are more beneficial to bone health than longer, continuous periods. We were careful not to ignore short bursts of activity throughout the day.”

Dr. Stiles makes a suggestion for people who are interested in upping their levels of daily exercise.  She said: “The UK’s National Osteoporosis Society recommends increasing your walking activity first.  Further on, we would suggest adding a few running steps to the walk, a bit like you might do if you were running to catch a bus.”

Another proven way to increase bone health is to include more calcium-rich foods in the diet.  Olive oil, leafy greens, almonds, raw cheeses, yogurt, broccoli and carrots are good choices.  Calcium, magnesium and vitamin D supplements are also beneficial.  Not only do these minerals strengthen bone and muscle health, but they are proven to calm sleeplessness and insomnia as well.

One study published in the European Neurology Journal found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase. The study concluded that disturbances in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency.

William Sears, M.D. writes: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”

One calcium-based supplement shown to be effective for insomnia is Sleep Minerals IIfrom Nutrition Breakthroughs.  This formula contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for menopause insomnia, heart health, restless leg syndrome and bone strength.  It also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.

Sadie D. from the Netherlands says: “I am ever so grateful that I discovered Sleep Minerals II after suffering with premenopause and now the real menopause insomnia.  I felt like I was slowly losing my mind due to the continual lack of sleep.  I can’t express the relief of getting a good night’s sleep and being able to function properly.”

Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference.  I was regularly waking up at around 3:00 a.m. and couldn‘t go back to sleep. Now I wake up once to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours.”

The main message is that a combination of exercise and calcium tend to ignite into a dynamic duo that can bring great boosts to bone health, healthy sleep and good overall health.

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

 

 

Article source: https://www.nutritionbreakthroughs.com/blog/2018/04/21/study-reveals-better-bone-health-from-1-minute-of-exercise/

The Top 20 Benefits of Walking, Including Remedying Insomnia

Greetings to you,

Here’s a handy chart that shows all the many benefits of walking. Whether it’s a walk around the mall or around the block, walking provides an almost unlimited number of health benefits.

Studies at the University of Arizona found that walking more than six blocks a day at a normal pace significantly improves sleep at night for women.  Scientists suspect that exercise helps set our biological clock into a consistent wake/sleep pattern, or it may boost the brain’s production of serotonin, a neurochemical that encourages sleep.

This health news is provided to you by Nutrition Breakthroughs, maker of the effective natural insomnia remedy Sleep Minerals II.

Best of health,

Jobee Knight
President
Nutrition Breakthroughs

 

Article source: http://www.nutritionbreakthroughs.com/blog/2013/12/24/21-benefits-of-walking-including-better-sleep/

Study Shows a Cooler Body Temperature Remedies Insomnia

A drop in body temperature may help you fall asleep.  According to a study in the Journal “Sleep”, making a special effort to cool down before bedtime may be of particular benefit to insomniacs. Sleep specialists have long debated whether the regular nighttime drop in temperature induces sleep or follows it.

To investigate this question, Doctors Murphy and Campbell of the New York Hospital’s Cornell Medical Center in White Plains, recruited 21 men and 23 women, aged 19 to 82.

The researchers identified the time at which the subjects’ body temperature fell most sharply. This point almost always occurred in the two hours before sleep began.  Therefore, people with trouble falling asleep might benefit from taking hot baths about 90 minutes before bedtime, the researchers speculate. When they get out of the bath, body temperature will drop rapidly, and this might help them to fall asleep faster.

A note from the blog author: Another tip would be to keep your bedroom comfortably cool to assist with a longer, deeper sleep.  Using fans or keeping the window cracked open can help — using extra blankets as needed.

This health tip is provided by http://www.NutritionBreakthroughs.com, maker of the effective natural insomnia remedy Sleep Minerals II. Sleep Minerals II contains highly absorbable forms of the best minerals for sleep and relaxation: Calcium and magnesium, along with Vitamin D and zinc. 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.

Valerie H. of Santa Clarita, California says: “I had such severe menopause insomnia it took me hours to fall asleep even though I was extremely tired.  My legs also had crawling and tingling feelings at night. I got the Sleep Minerals and after a few days, it started to work really well. I fall asleep now within 20 minutes and no more restless legs.”

Wendy R. of Honolulu, Hawaii says: “My friends know that I’ve had chronic insomnia for a very long time. Surprisingly, I received the Sleep Minerals II and took it and I actually slept! This thing really works. In the past, if I ever got a good nights sleep I’d say “I slept like a baby”, but that’s the wrong analogy. Those little guys get up every two hours. I am actually beginning to sleep like an adult — a much-rested adult.”

For more information on Sleep Minerals II visit http://www.nutritionbreakthroughs.com/html/sleep_remedy_for_insomnia_help.html

 

Article source: http://www.nutritionbreakthroughs.com/blog/2012/10/10/insomnia-tip-study-shows-cooler-body-temperature-helps-sleep/

Research Shows Vitamin E Remedies Hot Flashes, Strengthens Muscles

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This health news is provided by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II

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A study from the journal “Oxidative Medicine and Cellular Longevity” (see definition for “oxidative” below), has demonstrated that vitamin E can prevent and treat the loss of muscle mass and strength that occurs as people age.

Vitamin E was also shown in recent research from “Gynecologic and Obstetric Investigation” to be a natural alternative to estrogen therapy and an effective remedy for hot flashes and night sweats.

Regarding the word “oxidative”, this refers to the process in our bodies where we process the oxygen we breathe in and our cells produce energy from it.  This process can become imbalanced and create a state of “oxidative stress” if we don’t consume enough “anti” oxidants such as vitamins E, C and A.  Besides the body’s own natural digestion and metabolism functions, other sources of oxidative stress can include pollution, medications or drugs, smoking, infection, stress, toxins or a poor diet.

The researchers from the journal of “Oxidative Medicine and Cellular Longevity” explain that a reduced level of vitamin E or a deficiency in the body is associated with an increased risk of muscle atrophy (shrinkage).  The vitamin can prevent muscle damage and encourage muscle regeneration.

Muscles in the body are particularly susceptible to oxidative damage as these are the site of the highest consumption of oxygen. Vitamin E is a fat soluble vitamin that greatly boosts cellular antioxidant capacity.  Because of this, vitamin E can be beneficial for preventing the effects of aging and for also treating infections, cardiovascular diseases, diabetes and neurological disorders.

While vitamin E is famous for the health benefits it provides to glands, organs and the heart, it may not be generally known that vitamin E is a proven remedy for menopausal hot flashes and night sweats.

A hot flash, also called a hot flush, is a sudden unexpected feeling of warmth and often a breakout of sweat in the upper half of the body. These flashes occur with up to 80% of women around the time of menopause, and men can also have them due to a lessening of testosterone at middle age.  A night sweat is a “hot flash” that occurs in the night, often while one is sleeping, and can cause frequent awakenings.

Vitamin E was shown in a recent study from Gynecologic and Obstetric Investigation to be a natural alternative to estrogen therapy and an effective remedy for hot flashes.  The researchers found there were significant statistical differences in the hot flash severity score after women took a 400 IU vitamin E (softgel cap) daily for 4 weeks.  They concluded that based on the trial, vitamin E brings relief and is a recommended hot flash treatment.

Adelle Davis, the first nutritionist to base her recommendations on science-based studies, says: “During the menopause the need for vitamin E soars ten to fifty times over that previously required. Hot flashes and night sweats often disappear when 50 to 500 units of vitamin E are taken daily, but they quickly recur should the vitamin be stopped.”

Calcium is also directly related to night sweats and our cycles of sleep.  In one study published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase.  The study concluded that disturbances in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency.  Restoration to the normal course of sleep was achieved following the normalization of the blood calcium level.

Regarding the need for calcium need at the time of menopause Davis says: “During the menopause, the lack of the ovarian hormones (estrogen and progesterone) causes severe calcium deficiency symptoms to occur. At these times, high amounts of calcium should be obtained and every step be taken to insure its absorption into the blood. When these precautions are taken and the diet is adequate in other respects, the woman at menopause usually loses her irritability, hot flashes, night sweats, leg cramps, insomnia, and mental depression.”

One supplement that contains highly absorbable forms of calcium and magnesium is Sleep Minerals II from Nutrition Breakthroughs.  It is a proven remedy for sleeplessness and insomnia, as well as for heart health, restless leg syndrome, bone strength, menopause insomnia, hot flashes, night sweats, and teenage insomnia. Sleep Minerals 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.

Anita L. of New Caney, Texas says: “I was having hot flashes every 30 minutes to an hour through the night and was so miserable. After about two weeks of taking the Sleep Minerals, I noticed an incredible difference with my sleep. I have much less interruption from flashes, I’m sleeping much better and I’m a lot more comfortable.”

This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. For more information on Sleep Minerals II, visit the Sleep Minerals II page.

 

 

Article source: http://www.nutritionbreakthroughs.com/blog/2017/11/11/vitamin-e-proven-to-protect-muscles-from-aging/

Studies Reveal Tips for Better Sleep with Natural Insomnia Remedies

Sleeping well is a highly valued thing.  According to an article in the United Kingdom’s “Daily Telegraph”, a good night’s sleep has been voted life’s “Greatest little pleasure”.  The poll, which interviewed 3,000 people in the UK, asked them what their greatest little pleasures in life were.  The sleep theme showed up in other places as well, with “Little pleasure” number three being “Sleeping in newly laundered bedding.“ Number six was “Cuddling up with a loved one in bed”.

Chronic insomnia contributes to sleepiness during the day, increased accidents and illness, and may have an adverse effect on concentration, relationships and the ability to handle stress.  Because good sleep is so vital to health, scientists continue to pursue the trail of finding things that enhance its quality and quantity.  Dr. Ramakrishnan, a professor at the University of Oklahoma Health Sciences Center, says, “Exercise improves sleep as effectively as sleeping drugs in some studies.”  His study found that on average, exercise increases total sleep time by 42 minutes.

Studies at the University of Arizona found that walking more than six blocks a day at a normal pace significantly improves sleep at night for women.  Scientists suspect that exercise helps set our biological clock into a consistent wake/sleep pattern, or it may boost the brain’s production of serotonin, a neurochemical that encourages sleep.

A drop in body temperature may help you fall asleep.  According to a study in the Journal “Sleep”, making a special effort to cool down before bedtime may be of particular benefit to insomniacs. Researchers identified the time at which the subjects’ body temperature fell most sharply. This point almost always occurred in the two hours before sleep began.  A hot bath about 90 minutes before bedtime may benefit sleep.  When getting out of the bath, the body temperature will drop rapidly and this may help falling asleep faster.  It also helps to sleep in a comfortably cool room, using extra blankets as needed.

Warm milk has long been one of the most highly recommended natural insomnia remedies. Regarding this, William Sears, M.D. says: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”

Calcium is directly related to our cycles of sleep.  In one study, published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase.  The study concluded that disturbances in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency. Restoration to the normal course of sleep was achieved following the normalization of the blood calcium level.

Jobee Knight, a nutritional researcher and President of http://www.NutritionBreakthroughs.com in Glendale, California, is someone who fought her own battle against sleeplessness and insomnia. She decided to put her background to use by searching out effective natural insomnia remedies for relaxation and deeper sleep. The result was Sleep Minerals II, a sleep remedy which contains highly absorbable forms of calcium, magnesium and 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.

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.”

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.”

So if you or someone you know needs help with getting better sleep, take the tips of recent research studies and do some form of exercise during the day, keep yourself cool before bedtime, and use an effective form of calcium as a sleep remedy to relax yourself into a deep, restful sleep.

For more information on Sleep Minerals II, visit http://www.nutritionbreakthroughs.com/html/sleep_remedy_for_insomnia_help.html

Night Sweats Remedies: Recent Reviews of the Effective Sleep Minerals II

Sleep Minerals II from Nutrition Breakthroughs is a natural insomnia remedy that contains highly absorbable forms of calcium and magnesium.  It is effective for sleeplessness and insomnia, as well as for heart health, restless leg syndrome, bone strength, muscle cramps, menopause insomnia, hot flashes, night sweats, and teenage insomnia.

Sleep Minerals II 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.

Here are some of the latest reviews of Sleep Minerals II from customers around the world:

S.K. of Indianapolis, Indiana says: “I have been using Sleep Minerals II. I use it religiously every single night. I suffered from YEARS of anxiety-related insomnia. Nothing helped. My doctor couldn’t find a medicinal combination of medications to treat my anxiety well enough to allow me to get some good sleep. On my first night of Sleep Minerals II, I was able to sleep all the way through the night. I’ve been using it for almost two years now. I am absolutely 1000% satisfied with this product and have even recommended it to my friends and family when they discuss their sleep issues with me.”

K. C. of Homer, New York says: “I am writing to you a true believer of Sleep Minerals II.  I never write product reviews…. good or bad.  I had originally ordered your sleep minerals product and thought I would give it a try.  Well I had given it to the entire family.  We ran out of it and I really thought it wasn’t working.  I quickly realized within a couple nights that without them the entire household was not falling asleep as easily as they were before!  So I immediately ordered more.  I will not let that happen again.”

For more information, visit the Sleep Minerals II page.

I.C. of Ontario, Canada says: “I have Lupus, which is an autoimmune condition.  I’m not allowed to take vitamins like vitamin C or anything that builds up my immune system.  If I do, my immune system gets stronger and attacks me.  I have diabetes, a thyroid condition, arthritis and other issues.  The Sleep Minerals is just subtle enough that it helps me sleep and gives me the minerals I need – especially calcium. I have arthritis throughout my whole body and the minerals help this a lot.  In fact, the Sleep Minerals lessens all of my symptoms greatly and has helped me to go into remission.”

W.W. of Perth, Australia says: “I have been taking the Sleep Minerals for the past 15 nights and am noticing an improvement in my ability to go back to sleep when waking during the night.  I have also been able to start reducing the medication that I have been taking for the past 7 years for sleep.  I will definitely keep taking them and hope to keep reducing the prescription meds and continue to feel more rested during the day.”

For more information, visit the Sleep Minerals II page.

J.H. of Manitoba, Canada says: “Sleep Minerals II has made a huge difference in my life as I was having debilitating leg cramps that used to occur every night.  My legs were sore even into the next day.  These have now become history.  My sleep is also so much better and now I don’t worry constantly about my calcium and magnesium levels.  I am 70 years old and look forward to a very healthy old age. I suffered with sleep deprivation for a very long time and I will continue to pass the word on to my friends about how Sleep Minerals II has changed my life.”

M. T. of Tasmania, Australia says: “I received the Sleep Minerals II about a week ago and have been taking the softgels about an hour before bed. The last two nights I have slept well. The best side effect I have found, however, is that the night sweats and hot flashes I had constantly throughout the day, have almost completely stopped. And if I do have one, it is 95% less than I previously experienced. So far I’m very happy with the Sleep Minerals.”

For more information, visit the Sleep Minerals II page.

Article source: http://www.nutritionbreakthroughs.com/blog/2017/11/07/newest-reviews-of-sleep-minerals-ii-worldwide/

Top Ten Reasons to Get Good Sleep and How to Do It

People are now sleeping less than they did in the past, and sleep quality has decreased as well.

Here are 10 reasons why good sleep is important.

1. Poor Sleep Can Make You Fat

Poor sleep is strongly linked to weight gain.

People with short sleep duration tend to weigh significantly more than those who get adequate sleep.

In fact, short sleep duration is one of the strongest risk factors for obesity.

In one massive review study, children and adults with short sleep duration were 89% and 55% more likely to become obese, respectively.

The effect of sleep on weight gain is believed to be mediated by numerous factors, including hormones and motivation to exercise.

If you are trying to lose weight, getting quality sleep is absolutely crucial.

Bottom Line: Short sleep duration is associated with a drastically increased risk of weight gain and obesity, in both children and adults.

2. Good Sleepers Tend to Eat Fewer Calories

Studies show that sleep deprived individuals have a bigger appetite and tend to eat more calories.

Sleep deprivation disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation.

This includes higher levels of ghrelin, the hormone that stimulates appetite, and reduced levels of leptin, the hormone that suppresses appetite.

Bottom Line: Poor sleep affects hormones that regulate appetite. Those who get adequate sleep tend to eat fewer calories than those who don’t.

3. Good Sleep Can Improve Concentration and Productivity

Sleep is important for various aspects of brain function.

This includes cognition, concentration, productivity and performance.

All of these are negatively affected by sleep deprivation.

A study on medical interns provides a good example.

Interns on a “traditional schedule” made 36% more serious medical errors than interns on a schedule that allowed more sleep.

Another study found short sleep can negatively impact some aspects of brain function to a similar degree as alcohol intoxication.

Good sleep, on the other hand, has been shown to improve problem solving skills and enhance memory performance of both children and adults.

Bottom Line: Good sleep can maximize problem solving skills and enhance memory. Poor sleep has been shown to impair brain function.

4. Good Sleep Can Maximize Athletic Performance

Sleep has been shown to enhance athletic performance.

In a study on basketball players, longer sleep was shown to significantly improve speed, accuracy, reaction times, and mental well-being.

Less sleep duration has also been associated with poor exercise performance and functional limitation in elderly women.

A study of over 2,800 women found that poor sleep was linked to slower walking, lower grip strength, and greater difficulty performing independent activities.

Bottom Line: Longer sleep has been shown to improve many aspects of athletic and physical performance.

5. Poor Sleepers Have a Greater Risk of Heart Disease and Stroke

We know that sleep quality and duration can have a major effect on many risk factors.

These are the factors believed to drive chronic diseases, including heart disease.

A review of 15 studies found that short sleepers are at far greater risk of heart disease or stroke than those who sleep 7 to 8 hours per night.

Bottom Line: Sleeping less than 7-8 hours per night is linked to an increased risk of heart disease and stroke.

6. Sleep Affects Glucose Metabolism and Type 2 Diabetes Risk

Experimental sleep restriction affects blood sugar and reduces insulin sensitivity.

In a study of healthy young men, restricting sleep to 4 hours per night for 6 nights in a row caused symptoms of pre-diabetes.

This was then resolved after 1 week of increased sleep duration.

Poor sleep habits are also strongly linked to adverse effects on blood sugar in the general population.

Those sleeping less than 6 hours per night have repeatedly been shown to be at increased risk for type 2 diabetes.

Bottom Line: Sleep deprivation can cause pre-diabetes in healthy adults, in as little as 6 days. Many studies show a strong link between short sleep duration and type 2 diabetes risk.

7. Poor Sleep is Linked to Depression

Mental health issues, such as depression, are strongly linked to poor sleep quality and sleeping disorders.

It has been estimated that 90% of patients with depression complain about sleep quality.

Poor sleep is even associated with increased risk of death by suicide.

Those with sleeping disorders, such as insomnia or obstructive sleep apnea, also report significantly higher rates of depression than those without.

Bottom Line: Poor sleeping patterns are strongly linked to depression, particularly for those with a sleeping disorder.

8. Sleep Improves Your Immune Function

Even a small loss of sleep has been shown to impair immune function.

One large 2-week study monitored the development of the common cold after giving people nasal drops with the virus that causes colds.

They found that those who slept less than 7 hours were almost three times more likely to develop a cold than those who slept 8 hours or more.

If you often get colds, ensuring that you get at least 8 hours of sleep per night could be very helpful. Eating more garlic can help too.

Bottom Line: Getting at least 8 hours of sleep can improve immune function and help fight the common cold.

9. Poor Sleep is Linked to Increased Inflammation

Sleep can have a major effect on inflammation in the body.

In fact, sleep loss is known to activate undesirable markers of inflammation and cell damage.

Poor sleep has been strongly linked to long-term inflammation of the digestive tract, in disorders known as inflammatory bowel diseases.

One study observed that sleep deprived patients with Crohn’s disease (a chronic inflammatory disease of the intestines) were twice as likely to relapse as patients who slept well.

Researchers are even recommending sleep evaluation to help predict outcomes in sufferers of long-term inflammatory issues.

Bottom Line: Sleep affects the body’s inflammatory responses. Poor sleep is strongly linked to inflammatory bowel diseases and can increase the risk of disease recurrence.

10. Sleep Affects Emotions and Social Interactions

Sleep loss reduces our ability to interact socially.

Several studies confirmed this using emotional facial recognition tests.

One study found that people who had not slept had a reduced ability to recognize expressions of anger and happiness.

Researchers believe that poor sleep affects our ability to recognize important social cues and process emotional information.

Take Home Message

Along with nutrition and exercise, good sleep is one of the pillars of health.

You simply can not achieve optimal health without taking care of your sleep.

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Here are some top tips for getting good sleep from Nutrition Breakthroughs:

Tip # 1 – We live in an electronics-oriented world, from computers, to cell phones, to texting, to reading books on tablets. These tools help increase our efficiency and ability to work and learn and communicate, but when it comes to getting good sound sleep, they can interfere.

One study from a university in New York found that exposure to light from electronic displays can suppress melatonin by about twenty two percent. Melatonin is a hormone made in the brain that helps to regulate the sleep/wake cycle. It is present in higher amounts at night. The researchers recommend shutting off all electronic devices at least one hour before bedtime and doing some relaxing things before bed.

Tip # 2 – Regarding 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 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.

Tip # 3 – Sometimes hunger can strike at 2:00 or 3:00 in the morning and keep one awake. If this occurs, eat something with high protein such as turkey. Turkey contains tryptophan, which is an amino acid (a component of protein) that has a calming effect. According to Ray Sahelian, M.D., “Tryptophan ….can be converted at night into melatonin, the sleep-inducing hormone.”

As a note, concentrated tryptophan capsules are not recommended as they can create grogginess in the morning and take some time to wear off. Other foods that are high in tryptophan include nuts, seeds, chicken, fish, oats, beans, lentils, and eggs.

Tip # 4 – When taking natural sleep aids, it’s good to remember that each person is a unique individual and doing some experimenting with the dosage can be instrumental in achieving success. At first, err on the side of taking too little rather than too much. Another thing to keep in mind is that natural aids are not drugs and they may not work immediately with the first dose or even the first few doses. It can take up to a couple weeks to see results.

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.” In one study published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase. In the study, taking calcium restored normal sleep patterns.

One example of a mineral-based sleep remedy is Sleep Minerals II from Nutrition Breakthroughs. This sleep aid contains highly absorbable forms of calcium, magnesium and 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.

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.”

In summary, take the tips of recent research studies and take a walk each day, put the computers and cell phones away an hour before bedtime and do something relaxing, keep a high-tryprophan snack next to your bed at night, and use an effective form of calcium and magnesium before bed for a deeper, longer night’s sleep.

For more information on Sleep Minerals II, visit this page.

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Article source for the 10 Healthy Reasons to Get Good Sleep: https://authoritynutrition.com/10-reasons-why-good-sleep-is-important/

Four Research Studies for Remedying Insomnia

Research scientists are discovering more and more ways to help people sleep better with simple nutrition and lifestyle improvements

Almost six out of ten Americans experience insomnia and sleep problems at least a few nights a week, as reported in a recent study done by the National Sleep Foundation. Insomnia is defined as “An inability to fall asleep or remain asleep long enough to feel rested, especially when the problem continues over time.”

In an effort to combat this, as many as twenty-five percent of the people in the U.S. turn to sleep drugs. Because most people would prefer to avoid the side effects and addiction of sleep medications, research scientists have been busy studying nutritional and lifestyle approaches to getting better sleep.

Tip # 1 – We live in an electronics-oriented world, from computers, to cell phones, to texting, to reading books on tablets. These tools help increase our efficiency and ability to work and learn and communicate, but when it comes to getting good sound sleep, they can interfere.

One study from a university in New York found that exposure to light from electronic displays can suppress melatonin by about twenty two percent. Melatonin is a hormone made in the brain that helps to regulate the sleep/wake cycle. It is present in higher amounts at night. The researchers recommend shutting off all electronic devices at least one hour before bedtime and doing some relaxing things before bed.

Tip # 2 – Regarding 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 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.

Tip # 3 – Sometimes hunger can strike at 2:00 or 3:00 in the morning and keep one awake. If this occurs, eat something with high protein such as turkey. Turkey contains tryptophan, which is an amino acid (a component of protein) that has a calming effect. According to Ray Sahelian, M.D., “Tryptophan ….can be converted at night into melatonin, the sleep-inducing hormone.”

As a note, concentrated tryptophan capsules are not recommended as they can create grogginess in the morning and take some time to wear off. Other foods that are high in tryptophan include nuts, seeds, chicken, fish, oats, beans, lentils, and eggs.

Tip # 4 – When taking natural sleep aids, it’s good to remember that each person is a unique individual and doing some experimenting with the dosage can be instrumental in achieving success. At first, err on the side of taking too little rather than too much. Another thing to keep in mind is that natural aids are not drugs and they may not work immediately with the first dose or even the first few doses. It can take up to a couple weeks to see results.

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.” In one study published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase. In the study, taking calcium restored normal sleep patterns.

One example of a mineral-based sleep remedy is Sleep Minerals II from Nutrition Breakthroughs. This sleep aid contains highly absorbable forms of calcium, magnesium and 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.

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.”

In summary, take the tips of recent research studies and take a walk each day, put the computers and cell phones away an hour before bedtime and do something relaxing, keep a high-tryprophan snack next to your bed at night, and use an effective form of calcium and magnesium before bed for a deeper, longer night’s sleep.

For more information on Sleep Minerals II, visit here.

 

 

 

Article source: http://www.nutritionbreakthroughs.com/blog/2015/01/31/four-researched-tips-to-remedy-insomnia-and-improve-sleep/

Vitamin D Deficiency and Menopause – Helps Sleep, Bones and the Heart

ScienceDaily – A healthy diet is especially important during the menopause — a period in which the risk of suffering from health problems increases. For the current study, various programs have analyzed the diet of peri- and postmenopausal women in Spain, alongside the troubles that come with this transition. The results show that all of those groups studied have a deficient intake of vitamin D.

Marina Pollán, researcher at the Carlos III Institute of Health in Spain and one of the authors of the study explains that “biological and physiological changes in women caused by the menopause come with a greater risk of developing health problems in which diet plays an important role. These include diabetes, osteoporosis, cardiovascular disease and certain types of cancer.”

Therefore, the analysis of dietary patterns during and after the menopause is of particular interest because of its health implications. However, in Spain there have been very few studies that have assessed the diet of peri- and postmenopausal women.

In order to study these dietary habits, the authors of the study analysed 3574 women from the age of 45 to 68 from October 2007 to July 2008. Each program contained a minimum of 500 women from seven Spanish cities and involved a food frequency questionnaire validated by the Spanish population.

The results show that obesity rates stand at 29% whereas 42% of menopausal subjects are overweight. Average calorie intake was 2053 calories (with 43% of energy intake coming from carbohydrates, 36% from fats and 20% from proteins). Researchers highlight that practically all of the women received the recommended intake of all the vitamins, apart from D and E.

The case of vitamin D is striking given that none of the groups reached 50% of their RDA (Recommended Daily Allowance). The average total intake was 2.14 micrograms per day, which constitutes just 39% of the RDA for women of this age group.

“A diet with less fat and protein that is high in vegetables, nuts, and carbohydrate-rich foods will even out the energy balance and correct levels of vitamin D and E,” according to the researchers.

Comment from the blog author Nutrition Breakthroughs:

Women in the pre-menopause and menopause time period can reap many benefits from increasing their intake of vitamin D, calcium and magnesium. These nutrients support the heart and bones, and are also effective remedies for sleeplessness and insomnia.

Regarding mineral deficiency at the time of menopause, nutritionist Adelle Davis says, “The amount of calcium in a woman’s blood parallels the activity of the ovaries. During the menopause, the lack of ovarian hormones (estrogen and progesterone) can cause severe calcium deficiency symptoms to occur, including irritability, hot flashes, night sweats, leg cramps, and insomnia. These problems can be easily overcome if the intakes of calcium, magnesium, and vitamin D are all generously increased and are well absorbed.”

One insomnia remedy becoming popular among menopausal women is Sleep Minerals II from http://www.nutritionbreakthroughs.com. Sleep Minerals II contains powerful forms of the best known minerals for relaxation and sleep — calcium and magnesium, combined with vitamin D and zinc. The ingredients are formulated in a softgel with healthy oils, making them more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.

Valerie H. of Santa Clarita, California says: “I had such bad menopause insomnia it took me hours to fall asleep even though I was extremely tired. My legs also had crawling and tingling feelings at night. I got the Sleep Minerals and after a few days, it started to work really well. I fall asleep now within 20 minutes and no more restless legs.”

For more information on Sleep Minerals II, visit http://www.nutritionbreakthroughs.com/html/sleep_remedy_for_insomnia_help.html

 

 

via http://www.ScienceDaily.com