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

1. Remedy Insomnia and Sleep Better with Four Science
Based Studies
Research scientists are discovering more and more ways to
help people sleep better and longer 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 and lentils.
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2. 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 or more 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."
A few small changes in one’s life can go a long way towards remedying insomnia and
giving oneself the gift of consistent, good sleep.
For more information, visit the Sleep Minerals II page at
www.NutritionBreakthroughs.com.