Restless Legs Syndrome Appears To Occur Within Families

via medicalnewstoday.com

Dynamic Duo Remedies Insomnia – Studies Confirm Best Calcium/Magnesium Ratio

Calcium and magnesium have long been major players in the quest for achieving vibrant health. The pioneering nutritionist Adelle Davis says: “Calcium can be as soothing as a mother, as relaxing as a sedative, and as life-saving as an oxygen tent.” And James F. Balch, M.D., author of Prescription for Nutritional Healing says: “Supplementing with magnesium helps prevent irritability, nervousness, muscle weakness, high blood pressure, and heart disease.”

Nutrition-smart consumers should know the correct way to balance calcium and magnesium when taking supplements and be aware that the two act together as a synergistic team. Deficiencies of these minerals can contribute to nervous tension, an inability to relax, and insomnia. Dr. Balch says: “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 a breakthrough analysis study from the American Journal of Clinical Nutrition, Margaret Seelig, M.D. forwards the evidence that calcium and magnesium should be taken in a two to one ratio. Seelig says: “The Ca/Mg ratio of two to one (twice as much calcium as magnesium) has long been considered physiologic and best for normal functioning. This was confirmed on the basis of long-term metabolic studies in young men and women done by the Research Division of the U.S. Department of Agriculture.”

Seelig continues: “There is an example in Finland showing the effects of a diet which provides a high Ca/Mg intake of 4 to1, as well as high salt and alcohol intakes. This high Ca/Mg dietary ratio contributes to that country’s highest stroke and heart disease rate in the world in young and middle aged men. In Finland, this ratio of 4 to1 is common from childhood throughout life and osteoporosis is prevalent. (On the other hand), Japan, which has the most favorable Ca/Mg ratio, has the lowest incidence of heart disease.”

One way that a health-conscious consumer can find their way through the storm of conflicting nutritional advice is to base their choices on sound research studies. Adelle Davis was one of the first nutritionists to form her recommendations on scientific evidence. In her book ”Let’s Eat Right to Keep Fit”, she says: “The correct proportion appears to be approximately twice as much calcium as magnesium…Whenever a calcium supplement is used, magnesium likewise must be increased.”

An example of a well-balanced mineral supplement is Sleep Minerals II from http://www.NutritionBreakthroughs.com.  It is a natural sleep remedy which contains six forms of calcium, three forms of magnesium, boron, Vitamin D and Vitamin K – all combined in a softgel with carrier oils. Oils such as evening primrose have been shown to increase mineral absorption, reduce calcium excretion, and increase bone density.  Calcium and magnesium are well-known for relaxing the nerves and muscles, supporting the health of women during menopause and PMS, and reducing the risk of osteoporosis.

Veronica R. of British Columbia, Canada says, ”Sleep Minerals II has made a great impact on my sleeping pattern. Before taking it, most nights I would lay awake anywhere from 2 to 4 hours. That does not happen to me anymore. On top of that, Sleep Minerals II has helped me with my restless legs. I don’t like taking over-the-counter drugs. With this natural insomnia remedy, I don’t feel sleepy at all during the day.”

Margaret Seelig, M.D. concludes that: “Administration of calcium supplements should be accompanied by appropriate magnesium supplementation. Increasing the magnesium intake protects against the risk of magnesium deficiency.”

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

Sleep Drug Safety Risks Vs. Natural Insomnia Remedies

A new study from the University of Colorado at Boulder has found that people who take one of the world’s most commonly prescribed sleep medicines are significantly more at risk for nighttime falls, potential injury, and memory impairment. The study, which involved twenty-five healthy adults, showed 58 percent of the older adults and 27 percent of the young adults who took a hypnotic, sleep-inducing drug called zolpidem showed a significant loss of balance and impaired thinking-ability when awakened two hours after sleep.

Zolpidem is a generic drug that is marketed under a number of different brand names, including Ambien, Zolpimist, Edluar, Hypogen, Somidem and Ivedal.  “These findings are important because falls are the leading cause of injury in older adults, and 30 percent of adults sixty-five and older who fall, require hospitalization each year,” said Associate Professor Kenneth Wright, lead study author.

“The balance impairments of older adults taking zolpidem were clinically significant and the cognitive impairments were more than twice as large compared to the same older adults taking placebos,” said Wright. “This suggests to us that sleep medication produces significant safety risks.”

The good news is that there are natural alternatives available.  A recent Gallup Poll survey reported that magnesium consumption greatly declines as we age.  79 percent of adults fifty-five and over are eating below the recommended dietary allowance  (RDA) of magnesium.  In fact, the National Institutes of Health web site says that older adults are at increased risk of magnesium deficiency due to their decreased ability to absorb the mineral.  Also, the diseases to which older adults are vulnerable, and some of the drugs used in therapy, also contribute to magnesium loss.

Richard Rivlin, M.D., Chief of the Nutrition Division at New York Hospital, Cornell Medical Center says: “The prevalence of heart disease, diabetes and even leg cramps increases dramatically among older persons, and these are all health conditions in which magnesium deficiency has been found.”

A recent National Sleep Foundation poll found that 67 percent of older Americans report having frequent insomnia and sleep problems. Particularly for older people, a possible underlying nutritional cause of insomnia may be a deficiency of certain minerals.  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.”

Chronic insomnia is one of the main symptoms of magnesium deficiency. Sleep in magnesium deficiency is usually agitated with frequent nighttime awakenings.  On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep. This was shown in a study done by James Penland at the Human Nutrition Research Center in North Dakota. The study was called “Effects of trace element nutrition on sleep patterns in adult women.”

Regarding the use of a nutritional sleep remedy containing magnesium for insomnia relief, certain formulas are more effective than others.  The combination of minerals included and the presence of cofactors in the product are key.  Formulas should contain a two to one ratio of calcium to magnesium.  The original research on this recommended ratio appeared in 1935 in the Journal of Physiological Reviews, and is made on the basis of long-term metabolic studies in men and women.

One natural insomnia remedy showing good results is Sleep Minerals II, made by www.NutritionBreakthroughs.com in Glendale, CA.  This sleep remedy contains six types of calcium, three forms of magnesium, boron, Vitamin D, Vitamin K and horsetail herb — all combined in a softgel with carrier oils. Oils such as evening primrose have been shown to increase mineral absorption, reduce calcium excretion, and increase bone density.

Veronica R. of British Columbia, Canada says “This product has worked wonders for me. Before I started taking it, I would fall asleep and then wake up in the middle of the night and not be able to get back to sleep for hours. When I got the product I started taking them, and have had no problems going back to sleep. Now I don’t have to be awake for two or three hours every night. I’m so happy I took the chance to try it. I don’t like taking over-the-counter drugs. With Sleep Minerals II, I don’t feel sleepy at all during the day.”

As research continues on sleep medications, more and more adverse effects are likely to be discovered.  Natural minerals can be an effective, safe alternative.

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

Studies Support Pain and Insomnia Remedies While Abuse of Pain Drugs Soars

The abuse of prescription pain medications is at an all-time high. A recent White House study reported a 400 percent increase in the number of people admitted to treatment centers and emergency rooms for abusing prescription pain drugs. The increase was tracked during the 10-year-period from 1998 to 2008 and it spans every gender, race, education and employment level, and all regions of the country. A government representative from the Substance Abuse program said, “The non-medical use of prescription pain relievers is now the second-most prevalent form of illicit drug use in the Nation”

A battle has been raging for some time between potent natural remedies and addictive drugs and medicines. This is mostly due to the lack of easily understood knowledge about which natural options have been proven effective. In 400 B.C. the “Father of Medicine” Hippocrates said to his students “Let thy food be thy medicine and thy medicine be thy food”. Mother Nature has provided us with two natural remedies for pain and insomnia that are backed by scientific studies as well as the test of time – calcium and magnesium.

The National Institutes of Health (NIH) fact sheet on magnesium says that the mineral is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, and supports a healthy immune system. Calcium is needed to form bones and teeth and is also required for blood clotting. It helps lower colon cancer risk, helps control high blood pressure, and acts as an effective insomnia remedy.

Headaches are a common source of pain. Studies have shown that people with migraine headaches have low concentrations of magnesium in their body. The word “cephalalgia” literally means head pain or headache. In a German study of eighty-one migraine patients published in the journal Cephalalgia, 42 percent of the people taking oral magnesium reduced both the duration and intensity of their migraine attacks. They also reduced their reliance on medications to control migraines.

Adelle Davis was one of the first nutritionists to base her recommendations on scientific studies. In her book “Let’s Eat Right to Keep Fit” she says, “Calcium is a pain killer par excellence. One physician tells me that he uses no painkillers but injects calcium into the veins of patients suffering even excruciating pain and that relief occurs almost immediately.”

In a recent study of 497 women, calcium was shown to be an effective pain reliever. The study, published in the American Journal of Obstetrics and Gynecology, was called “Calcium Carbonate and the Premenstrual Syndrome: Effects on Premenstrual and Menstrual Symptoms.” Within two to three months, the women who were supplemented with 1200 mg of calcium daily, were able to reduce their pain symptoms by 54%, while the women not on calcium actually experienced an increase in pain.

In addition to pain relief, Adelle Davis also recommends calcium as an insomnia remedy. She says: “A calcium deficiency often shows itself by insomnia, another form of an inability to relax. The harm done by sleeping tablets, to say nothing of the thousands of dollars spent on them, could largely be avoided if the calcium intake were adequate.”

Regarding the use of nutritional remedies containing calcium and magnesium for relief of pain and remedying insomnia, certain formulas are more effective than others. The combination of minerals included and the presence of cofactors in the product are key. Formulas should contain a 2 to 1 ratio of calcium to magnesium. The original research on this recommended ratio appeared in 1935 in the Journal of Physiological Reviews and was made on the basis of long-term metabolic studies in men and women.

One natural insomnia remedy showing good results is Sleep Minerals II, made by http://www.NutritionBreakthroughs.com in Glendale, CA. This sleep remedy contains six types of calcium, three forms of magnesium, boron, Vitamin D, Vitamin K and horsetail herb – all combined in a softgel with carrier oils. Oils such as evening primrose have been shown to increase mineral absorption, reduce calcium excretion, and increase bone density.

Sleep Minerals II has had beneficial results with lessening pain and relieving insomnia. Corrine E. of Alberta Canada says: “I have used many types of sleeping pills during the last 20 to 25 years to try to help cope with chronic insomnia from the chronic pain, and none of them have helped me for as long or as consistently as Sleep Minerals II. This sleep remedy has made a big difference for me. I am on my third bottle. I ran out between the first and second and realized just how much it was helping my sleep.“

The war between natural remedies and toxic medications can be won in our very own medicine chests by keeping some powerful forms of calcium and magnesium nearby. For more information on Sleep Minerals II visit the Nutrition Breakthroughs sleep remedy page.

References:

1. New Data Reveal 400% Increase in Substance Abuse Treatment Admissions for People Abusing Prescription Drugs (Office of National Drug Control Policy).

2. “Lets Get Well” by Adelle Davis. Published by Harcourt, Brace, Jovanovich, Inc., 1965.

3. Thys-Jacobs S, Starkey P, Bernstein D, et al. Calcium carbonate and the premenstrual syndrome: Effects on premenstrual and menstrual symptoms. Premenstrual Syndrome Study Group. American Journal Obstet Gynecol. 1998;179:444–452.

4. Schmidt C.L.A., Greenberg D.M., Physiological Reviews, 15: 297.

The key to being attractive (and looking healthy)? A good night’s sleep

Research: Beauty sleep — experimental study on the perceived health and attractiveness of sleep deprived people

If you want to look attractive and healthy, the best thing you can do is get a good night’s sleep, finds research in the Christmas issue published on the website of the British Medical Journal.

For the first time, say the authors, there is scientific backing for the concept of beauty sleep.

The study, led by John Axelsson from the Karolinska Institutet in Sweden, investigated the relationship between sleep and perceptions of attractiveness and health. The authors believe this research is important in today’s 24 hour society with the number of people suffering from sleep disorders and disturbed sleep on the rise.

Twenty-three participants between the ages of 18 to 31 took part in the study. They were photographed between 2pm and 3pm on two occasions, once after normal sleep and once after being deprived of sleep. Smokers were excluded from the research and no alcohol was allowed for two days prior to the experiment.

The photographs were taken in a well-lit room and the distance to the camera was fixed. During both photography sessions participants wore no make-up, had their hair loose (combed back if they had long hair) and underwent similar cleaning or shaving procedures. They were asked to have a relaxed, neutral facial expression for both photos.

Sixty-five observers, who were blinded to the sleep status of the subjects, rated the photographs for attractiveness and whether the individuals looked healthy/unhealthy or tired/not tired.

The observers judged the faces of sleep-deprived participants as less healthy, less attractive and more tired.

The authors conclude that the facial signals of sleep deprived people affect facial appearance and judgments of attractiveness, health and tiredness.

Source: The British Medical Journal

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Comment from Nutrition Breakthroughs:

To help preserve your “Beauty Sleep” at those times when you experience insomnia or sleeplessness, try Sleep Minerals II.  It comes in an easy to take softgel, is used by people of all ages worldwide, and contains an effective formula with calcium and magnesium.  To learn more about Sleep Minerals II, visit the sleep remedy page at Nutrition Breakthroughs.

Sleep Remedy Research – The Link Between Insomnia and Stress

Each of us has our own source of stresses in our lives.  Whether we take these home from the workday or they exist in the home itself, sometimes the pressures can interfere with our sleep.  Stress manifests on the physical level by an outpouring of the adrenal hormone cortisol.  Scientists have recently discovered that increased blood levels of cortisol exist in people with chronic insomnia.  Some individuals may be suffering from a sustained activation of the body’s system for responding to stress.  Related research has also uncovered that in the presence of elevated cortisol, the level of calcium is rapidly reduced in the body – a mineral that’s known to assist with relaxation and sleep.

In a study from the Journal of Clinical Endocrinology & Metabolism (1), investigators monitored the sleep of eleven patients with insomnia and thirteen people without any sleep disorder.  Blood was collected every thirty minutes for twenty-four hours, and levels of the adrenal stress hormones were monitored.  The researches found that the average levels of adrenal hormones measured were significantly higher in the insomniacs than in the control group.  The insomniacs with the highest degree of sleep disturbances secreted the highest amount of cortisol, particularly in the evening and nighttime hours.

Another aspect of this is that it appears people become more sensitive to the stimulating effects of cortisol as they age.  Researchers at the Pennsylvania State University College of Medicine (2) found that when both young and middle-aged men were administered a version of cortisol, the middle-aged men remained awake longer and slept less deeply.  This finding applies to aging women as well, who tend to experience insomnia and sleeplessness as part of their premenopause and menopause symptoms.

From a nutritional perspective, the mineral calcium has long been known as a natural sleep remedy which aids relaxation and sleep.  It is interesting to note that cortisol has been shown to rapidly reduce calcium in the body (3).  Studies have shown that calcium levels are reduced for as long as the cells are exposed to cortisol, but promptly return to their normal level once the stress hormone is removed. 

In light of recent discoveries about the relationship between stress hormones, insomnia, and calcium depletion, it’s likely that nighttime calcium levels can be restored and insomnia calmed by supplementing with highly absorbable forms of the mineral.

One sleep remedy that is gaining popularity due to its rapidly absorbed forms of calcium and magnesium is Sleep Minerals II from http://www.NutritionBreakthroughs.com. The product contains six different types of calcium, three types of magnesium, Vitamin D, Vitamin K, boron and horse tail herb.  The ingredients are formulated with carrier oils such as evening primrose — an oil that has been shown to increase mineral absorption, reduce calcium excretion, and increase bone density.

Ali M. of Istanbul Turkey says, “I have been a pharmacist in Turkey for almost 40 years, and I also work as a consultant in food supplements. I suffer from restless leg syndrome at night. I recently tried Sleep Minerals II and it had an astonishing beneficial result. My youngest brother, who is also a pharmacist, suffers too from restless leg syndrome. He tried the Sleep Minerals II with the same benefits. My mother aged 92 was complaining of sleep problems and insomnia. She also tried it and the result was again amazing.”

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

References:

1. Journal of Clinical Endocrinology & Metabolism August 2001; 86:3787-3794
2. Journal of Clinical Endocrinology and Metabolism, April 2001
3. American Journal of Physiology, Endocrinology & Metabolism 286: E626-E633, 2004

Studies Confirm Natural Insomnia Remedy While FDA Warns of Sleep Drug Side Effects

In October 2010 the FDA (Food and Drug Administration) updated their web page that describes the many potential side effects of sleeping drugs.  On their site, they state that “Complex behaviors are a potential side effect of sedative-hypnotic products – a class of drugs used to help a person fall asleep and stay asleep.  These include making phone calls, sleep-eating, having sex, and getting into the car and driving while not fully awake. Most people do not remember these events later.”

Russell Katz, M.D., Director of the FDA’s Division of Neurology Products says, “Complex behaviors, such as sleep-driving, could be potentially dangerous to both the patients and to others.”

Other rare but potential side effects of sedative-hypnotic drugs are a severe allergic reaction and severe facial swelling, both of which can occur as early as the first time the product is taken.
Katz says, “Severe allergic reactions can affect a patient’s ability to breathe and can affect other body systems as well, and can even be fatal at times.”

To make the serious risks of these products better known, the FDA requested in early 2007 that all manufacturers of sedative-hypnotic drug products strengthen their product labeling to include warnings about complex sleep-related behaviors.  The revised labeling affects the following drug products:

    * Ambien, Ambien CR (zolpidem tartrate)
    * Butisol sodium
    * Carbrital (pentobarbital and carbromal)
    * Dalmane (flurazepam hydrochloride)
    * Doral (quazepam)
    * Halcion (triazolam)
    * Lunesta (eszopiclone)
    * Placidyl (ethchlorvynol)
    * Prosom (estazolam)
    * Restoril (temazepam)
    * Rozerem (ramelteon)
    * Seconal (secobarbital sodium)
    * Sonata (zaleplon)

From a nutritional perspective, several research studies have shown certain minerals to be effective alternatives to help people fall asleep and stay asleep through the night.  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.”

The pioneering nutritionist Adelle Davis discusses minerals as an insomnia remedy in her book Let’s Get Well.  She says: “A calcium deficiency often shows itself by insomnia, another form of an inability to relax. The harm done by sleeping tablets, to say nothing of the billions of dollars spent on them, could largely be avoided if the calcium intake were adequate.”

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.

In magnesium deficiency, chronic insomnia is one of the main, central symptoms. Sleep is usually agitated with frequent nighttime awakenings. On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep. This was proven in a study done by James Penland at the Human Nutrition Research Center in North Dakota. The study was titled “Effects of trace element nutrition on sleep patterns in adult women.” It’s important to note that a balanced ratio of calcium and magnesium is beneficial to overall health, and that these two minerals should be taken together in a 2 to 1 ratio for best results.

Jobee Knight, a nutritional researcher and founder of http://www.NutritionBreakthroughs.com 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, a natural sleep remedy which contains six forms of calcium, three forms of magnesium, boron, Vitamin D, Vitamin K and horsetail herb – all combined in a softgel with carrier oils. Oils such as evening primrose have been shown to increase mineral absorption, reduce calcium excretion, and increase bone density.

Ali M. of Istanbul Turkey says: “I have been a pharmacist in Istanbul Turkey for almost 40 years, and I also work as a consultant in food supplements. I suffer from insomnia and restless leg syndrome at night. I recently tried your Sleep Minerals II and it had an astonishing beneficial result. My youngest brother, who is also a pharmacist, suffers from restless leg syndrome too. He tried the Sleep Minerals II with the same astonishing result. My mother aged 92 was complaining of sleep problems. She also tried it and the result was again amazing.” 

Sleeping drugs can wreak havoc on one’s health and well-being and cause life-threatening side effects.  The right blend of natural minerals can be an effective natural insomnia remedy that helps the sleepless get some good rest.

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

References:

1. FDA web site: “Side Effects of Sleep Drugs”.
2. FDA web site: “FDA Requests Label Change for All Sleep Disorder Drug Products”.

Sleep Remedy Studies on Walking and Natural Minerals

According to the scientific journal “Sleep”, poor sleep quality can be a common problem among middle-aged and older adults. In one of their recent studies, researchers discovered that walking around for a few minutes during the day and then doing some mild stretching of the upper and lower body was beneficial for sleep. The yearlong study also found that those doing the walking and stretching were less likely to use sleep medication or alcohol to help with sleep and they had less trouble falling asleep.

AARP Magazine, which is geared toward adults 50 and older, recently published an article along the same lines called: “Forget Counting Sheep – Walk Your Way to Better Sleep.” They encourage our taking daily walks to relieve insomnia. The benefits are many, including loosening of tight muscles, reducing stress, and promoting longer, deeper sleep periods that help restore the body.

AARP says that without enough sleep, a person can feel sluggish and tired and not want to exercise. The result is a negative repeating cycle that can lead to ongoing sleep problems. The right balance of sleep and exercise creates a positive cycle for your body.  The following tips from AARP offer some ideas on how to start walking for better sleep.

Ease yourself into a walking program. Move at the pace that’s right for you. Walk as far and as long as is comfortable, working up to longer, brisker walks. This reduces the chance for sore muscles.  Taking a short stroll before or after dinner helps soothe your nerves while burning calories and assists you to sleep better and longer.  Companionship can also help you stay motivated. Partner with a friend or family member, or even take the dog for a walk.  Cool down after walking.

In addition to walking for better sleep, the mineral calcium is known to be directly related to our cycles of sleep. One study from the European Neurology Journal found that calcium levels were higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase.  Calcium supplements are best taken with magnesium in a two to one ratio for best results (twice as much calcium as magnesium).

One of the more popular insomnia remedies is Sleep Minerals II from http://www.NutritionBreakthroughs.com.  This natural sleep remedy contains six different types of calcium, three types of magnesium, Vitamin D, Vitamin K, boron and horse tail herb. The ingredients are formulated with carrier oils such as evening primrose — an oil that has been shown to increase mineral absorption, reduce calcium excretion, and increase bone density.

Corrine E. of Alberta Canada says: “I have used many types of sleeping pills during the last 20 to 25 years to try to help cope with chronic insomnia.  None of them helped me for as long or as consistently as Sleep Minerals II.  I forwarded the info on it to my brother, as well as to a friend who suffers from insomnia due to restless legs. This insomnia remedy has made a big difference for me. I ran out between my first and second bottle and realized just how much I missed it.”

So if you or someone you care about has trouble sleeping, try a two-pronged approach of walking and using an effective sleep mineral formula before bed.

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

Insomnia Remedies: Research Studies Give Tips for Better Sleep

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 British company “Bachelors” conducted the survey.  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, interpersonal 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. Sleep specialists have long debated whether the 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.

Warm milk has long been a highly recommended folk remedy for insomnia. 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, 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 insomnia remedies for relaxation and deeper sleep. The result was Sleep Minerals II, a sleep remedy which contains six forms of calcium, three forms of magnesium, boron, Vitamin D, Vitamin K and horsetail herb – all combined in a softgel with carrier oils. Oils such as evening primrose have been shown to increase mineral absorption, reduce calcium excretion, and increase bone density.

Lyn K. of Los Angeles, CA. says “I’ve had chronic insomnia for some years now and had been taking other calcium-based insomnia remedies to help with my sleep. None have worked as effectively or consistently as Sleep Minerals II. I can count on it whenever I need help falling asleep at night or going back to sleep in the middle of the night. This is what sets it apart from the rest – it works reliably. And in my life, I need to be well-rested 7 days a week, so I call this product my ‘Sleep Insurance’. It also eases my menopause symptoms, evens out my hormonal changes, and seems to put my body into a healthy balance.”

So if you need 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

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Nutrition Breakthroughs provides science-based health articles that are designed to clarify and simplify what can sometimes be a complicated subject. Their natural remedies include the effective insomnia remedy Sleep Minerals II.

Cool off Menopause Hot Flashes Inside and Out – Studies and Tips

A high percentage of women in the premenopause and postmenopause years experience hot flashes and night sweats.  In fact, the National Institutes of Health recently published a report called the “State-of-the-Science Statement on the Management of Menopause-Related Symptoms” (1).  In this article, the authors write that 30% to 80% of women in menopause regularly experience this sudden, intense, hot, perspiring feeling on their face and upper body.

A diminished level of estrogen has a direct effect on the hypothalamus, the part of the brain responsible for controlling our body temperature, sleep cycles, and hormones.  The menopausal drop in estrogen confuses the hypothalamus, which is sometimes referred to as the body’s “thermostat”, and makes it read “too hot.”

Lifestyle Tips

Here are some things you can do to reduce the discomfort from hot flashes and night sweats.

Dress in layers so you can peel them off as you get warmer.  Stick to loose clothing of cotton, linen or rayon and avoid synthetic fabrics and wool.  Check into “Wicking Nightwear”.  These nightclothes are designed to whisk away sweat and moisture and keep you dry and comfortable while you sleep.  Cotton sheets are best.

Have you heard of “Cleavage Coolers”?  These are small fabric covered gel packs that can be frozen overnight.  When a hot flash starts, place one inside your shirt or bra to help you cool down fast.  These stay cold in your bra for up to three hours.

Use full-size fans, a ceiling fan, or an air conditioner to cool off your space at work or home.  A portable hand-held battery-operated fan can also be kept in your purse.  Also keep a thermos of ice water with you at work and at home.

Try a “Chillow” pillow insert for night sweats.  The Chillow is filled with water and placed inside the pillowcase, on top of the pillow.  It absorbs and dissipates heat to keep you cooler and doesn’t require refrigeration.  It is comfortably cool, rather than cold and it always stays dry.

Menopause Remedies

Hops flowers are best known for their role in brewing beer.  You can also find hops extract in herbal remedies designed to calm and relax.  In one animal study from the Journal of Endocrinology, the phyto (plant) estrogen from hops was found to be equally as effective as an estrogen drug in reducing hot flashes and lowering high body temperature in menopause.  In fact, the beneficial effects lasted five days after the hops extract was withdrawn, compared to four days after the estrogen.

Vitamin E is a proven remedy for hot flashes. One study supporting vitamin E is from the University of Iran, published in “Gynecologic and Obstetric Investigation” in 2007.  400 IU of vitamin E in a softgel cap was given to the participants daily for four weeks.  A diary was used to measure hot flashes before the study and at the end. The researchers concluded that vitamin E is an effective, recommended treatment for hot flashes.

Sleep Remedies

According to the journal article on the management of menopause-related symptoms, women seem to have more sleep disturbances as they progress through the menopausal stages. The prevalence of sleep disturbance varies from 39% to 47% in perimenopause, and from 35% to 60% in postmenopause.  Night sweats and hot flashes can become a form of insomnia in which a woman wakes up drenched in sweat and unable to sleep. 

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 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.” (2)

One insomnia remedy becoming popular among menopausal women is Sleep Minerals II from Nutrition Breakthroughs. This natural sleep remedy contains six different types of calcium, three types of magnesium, Vitamin D, Vitamin K, boron and horse tail herb. The ingredients are formulated with carrier oils such as evening primrose, an oil that has been shown to increase mineral absorption, reduce calcium excretion, and increase bone density.

Lyn K. of Los Angeles, CA. says: “I’ve had chronic insomnia for some years now and had been taking other calcium products to help with my sleep.  No other insomnia remedy has worked as effectively or consistently as Sleep Minerals II.  I need to be well-rested 7 days a week, so I call this product my “Sleep Insurance”. It also eases my menopause symptoms, evens out my hormonal changes, and seems to put my body into a healthy balance.”

So if you are suffering with hot flashes or night sweats, try some of the ideas above to stay cool as a cucumber!

For more information on Sleep Minerals II, visit
Nutrition Breakthroughs

References:

1) Annals of Internal Medicine: National Institutes of Health State-of-the-Science Conference Statement: Management of Menopause-Related Symptoms, June 21, 2005 vol. 142 no. 12 Part 1 1003-1013.

2) “Lets Get Well” by Adelle Davis