News and Research on Magnesium for Sleep

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Hot Flashes and Night Sweats: Tips on How to Cool off, Plus Proven Sleep Aids

hot flashA 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”.

In this article, the authors write that 30% to 80% of women in menopause regularly experience this sudden, intense, hot, perspiring feeling in 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

In a study of the famous vitamin C, A total of 94 patients were enrolled, all of who had reached menopause.  They were given 200 milligrams of vitamin C and 200 milligrams of bioflavonoids (the substance contained on the inside of orange peels) six times daily.   The results were that  67% of the subjects reported complete relief from hot flashes and 21% reported partial relief, giving this combination an overall 88% success rate.

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.

Flaxseed therapy turns out to be beneficial for hot flashes.  Women received 40 grams (one and a half ounces) of crushed flaxseed eaten daily. The result was that the frequency of hot flashes decreased fifty percent. Participants also reported improvements in mood, joint or muscle pain, chills, and sweating. This was a significant improvement in their health and quality of life. The study author Dr. Pruthi said: “We hope to find more effective nonhormonal options to assist women, and flaxseed looks promising.”

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 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.”

One insomnia remedy becoming popular among menopausal women is Sleep Minerals II from Nutrition Breakthroughs.  This natural sleep remedy contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for heart health, restless legs syndrome, bone strength, and menopause insomnia.  The formula also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more quickly 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.”

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, click here.

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Research Study Shows that B Vitamins Can Be a Natural Sleep Aid

vitamins for sleepThose of us who have experienced insomnia know what its like to toss and turn through the night trying to get some good sleep.  And then the next day can be filled with brain fog, irritability, exhaustion and just not quite feeling like one’s usual self.  Some will turn to sleeping drugs, only to find the effects wearing off over time and the side effects strong.

On the other hand, nutrition can be one of the most essential supports and defenses in winning the battle to achieve calmer, deeper, longer sleep.  There are some vitamins and nutrients in particular that have been shown in research studies to soothe a person’s frequent awakenings and improve overall sleep.

B vitamins can come in very handy for those experiencing insomnia or restless leg syndrome (also known as RLS).  Those who have restless leg syndrome undergo unpleasant sensations in the legs described as creeping, crawling, tingling, pulling or painful. They often suffer with chronic insomnia and sleeplessness due to the strong urge to walk or do other activities to relieve sensations in their legs at night.

One study from the journal “Sleep Medicine” published the results of 28 elderly patients who had severe RLS with night time leg cramps that disturbed their sleep. They were given B complex capsules containing B-1, B-2, B-6 and B-12.  The study authors observed that after 3 months, 86% of the patients taking vitamin B supplements had prominent remission of leg cramps, whereas those taking the placebo had no significant difference.

In this study, treatment with vitamin B complex significantly reduced the frequency, intensity, and duration of night time leg cramps. Because vitamin B complex is a relatively safe and effective alternative to quinine, the main drug used for RLS, they feel that doctors should reconsider using drugs and change the usual treatment of choice for night time leg cramps.

One’s overall brain health is closely related to healthy sleep.  From the same study in “Sleep Medicine”, the authors noted that thiamine or vitamin B-1 deficiency can cause fatigue, weakness, intestinal symptoms, memory loss and disturbed sleep. They also point out that Parkinson’s disease sufferers generally have low levels of niacin or vitamin B-3, a deficiency of which can also cause insomnia and sleeplessness.

Another point from the article is that vitamin B-6 is a necessary co-factor in the creation of amino acids, which are the building blocks of protein.  The importance of this is that brain chemicals such as serotonin and melatonin are made out of the amino acids tryptophan.  Serotonin and melatonin have key roles in supporting good sleep and cannot be produced without enough B-6.  Even a mild deficiency of B-6 results in inhibited activity of these brain nutrients and may create insomnia.

Magnesium and calcium are long-time proven sleep remedies. A study on magnesium from the University of Medical Sciences in Iran was done with 46 adults who were experiencing insomnia. Two magnesium tablets twice a day (250 mg. each) resulted in significant increases in sleep time and reduced cortisol levels in the body, which is a stress hormone that can keep people awake.

Calcium is known to soothe sleeplessness and provide a deeper sleep.  In a report called “The Nutritional Relationships of Magnesium”, the author notes that the type of insomnia associated with a calcium deficiency often causes difficulty with falling asleep.  This same study says that: “Muscle cramps associated with calcium deficiency often occur at night and without exertion.  Such cramps usually involve the calves and thighs, but not the hands or feet.”

Jobee Knight, a nutritional researcher and founder of Nutrition Breakthroughs 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 aid which 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 along with healthy carrier oils, making them more easily assimilated than capsules or tablets and providing a deeper, longer-lasting sleep.  These minerals are also proven to help with restless leg syndrome, bone and muscle strength, teenage insomnia and menopause insomnia.

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.”

In summary, make good use of natural vitamins and minerals as the first line of defense in the war against sleeplessness and insomnia.

For more information, visit the Sleep Minerals II page.

 

 

Article source: https://www.nutritionbreakthroughs.com/blog/2018/08/06/b-vitamins-remedy-insomnia-per-study-in-sleep-journal/

 

Restless Leg Syndrome – Great Home Remedies

Greetings to you,

Here is an interesting chart of home remedies for restless leg syndrome.  Calcium and magnesium can also be effective remedies for RLS.

One example is a study from the journal “Sleep”.  Magnesium was administered orally in the evening over a period of 4-6 weeks. Following magnesium treatment, periodic leg movements associated with awakenings decreased significantly. The researchers concluded: “Our study indicates that magnesium treatment may be a useful alternative therapy.”

This news is brought to you by Nutrition Breakthroughs and its natural sleep aid Sleep Minerals II.  Sleep Minerals II is the original magnesium and calcium based sleep remedy, known for soothing even the worst insomnia. It helps everyone from teenagers, to women with menopause symptoms, to those with restless leg syndrome, to get a good night’s sleep.

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 ½ years.  I have also had restless leg syndrome my entire life and this is the first relief I’ve ever had…..it’s gone for a month now.”

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

To your good health,

Jobee Knight
Nutrition Breakthroughs

Restless leg syndrome remedies

Nutrition Breakthroughs.com

Restless Leg Syndrome Remedies — Magnesium and Exercise Prove Beneficial

A recent issue of of the journal “Medicine and Science in Sports and Exercise” published the results of a study on patients with periodic leg movements (PLM). PLM is a night-time problem similar to restless leg syndrome (RLS).  It is repetitive cramping or jerking of the legs during sleep.  Here are the results of the study, which was done at the Federal University of Sao Paulo, Brazil:

PURPOSE:

Non-drug approaches may lead to an improvement in sleep quality. The objective of our study was to evaluate the effects of intensive (intense short-term) exercise and chronic (regular) exercise on sleep patterns in patients with periodic leg movements (PLM).

METHODS:

The study involved acute and chronic exercise. The acute intensive exercise group consisted of 22 volunteers who underwent testing and also a sleep study on the same night. The chronic exercise group included 11 patients who performed 72 physical training sessions. Blood samples were collected from the groups.

RESULTS:

The results showed that both forms of physical exercise lowered periodic leg moverment levels. The acute physical exercise increased sleep efficiency, rapid eye movement (deeper) sleep, and reduced waking after sleep onset, whereas the chronic physical exercise increased sleep efficiency, rapid eye movement sleep, and reduced the time needed to fall asleep. The researchers also found a significant correlation between the release of natural pain killers in the body after acute intensive exercise and the reduction of periodic leg movement symptoms.

CONCLUSION:

The researchers suggest that physical exercise may be a useful non drug-based treatment for periodic leg movements.

NEWS PROVIDED BY:

This health information is provided by Nutrition Breakthroughs, maker of the effective natural insomnia remedy Sleep Minerals II.  Sleep Minerals II contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for heart health, restless legs syndrome, bone strength, and menopause insomnia.  The formula also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more quickly assimilated than tablets or capsules and providing a deeper, longer-lasting sleep.  

In one study from the Romanian Journal of Neurology, researchers conducted biochemical and neurological tests in ten cases of restless leg syndrome. The investigators reported important disorders of sleep organization.  They found agitated sleep with frequent periods of nighttime awakenings and a decrease of the duration and percentage of the deeper rapid eye movement (REM) sleep – also found in other forms of insomnia caused by magnesium deficiency.

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.”

To learn more about the special forms of magnesium and calcium in Sleep Minerals II, click here.

Link to Magnesium Deficiency Found in Restless Leg Syndrome and Insomnia

Restless leg syndrome (RLS) is a form of insomnia characterized by an overwhelming urge to move the legs when they are at rest, especially during sleep.  RLS affects about 10% of the people in the U.S.  It runs in families and may have a genetic component. Recent research has found that people with restless leg syndrome are deficient in the mineral magnesium.

According to the National Sleep Foundation, almost six out of ten Americans report having insomnia and sleep problems at least a few nights a week. Other types of insomnia include sleep apnea, which involves interrupted breathing and snoring during the night; narcolepsy – which causes people to fall asleep throughout the daytime; insomnia from hormone fluctuations such as with menstruation or menopause; and insomnia from the use of medications, caffeine or alcohol.

Those who have restless leg syndrome experience unpleasant sensations in the legs described as creeping, crawling, tingling, pulling, or painful.  These sensations usually occur in the calf area but may be felt anywhere from the thigh to the ankle.  People with RLS often experience chronic insomnia and sleeplessness due to the strong urge to walk or do other activities to relieve the sensations in their legs.

In a research report from the Romanian Journal of Neurology titled “Studies in Restless Legs Syndrome Caused by Magnesium Deficiency,” investigators conducted chemical and neurological tests in 10 cases of restless leg syndrome.  The researchers reported important disorders of sleep organization.  They found agitated sleep with frequent periods of nighttime awakenings.  Also observed was a decrease of the duration and percentage of the deeper rapid eye movement (REM) sleep — which is also found in other forms of insomnia caused by magnesium deficiency.

Another study from the Journal “Sleep” had similar results. The study was titled “Magnesium Therapy for Periodic Leg Movement – Related Insomnia and Restless Legs Syndrome: An Open Pilot Study”. Magnesium was administered orally in the evening over a period of 4-6 weeks. Following magnesium treatment, the leg movements associated with arousals decreased significantly.  In this study, the researchers concluded: “Our study indicates that magnesium treatment may be a useful alternative therapy in patients with mild or moderate restless leg syndrome or periodic leg movement related insomnia.”

According to the U.S. Dept. of Agriculture’s Human Nutrition Research Center in North Dakota, “Magnesium plays a key role in the body’s chemistry that regulates sleep. This may be why persons with long-term lack of sleep, or abnormal brain waves during deep sleep, often have low magnesium in their blood….Magnesium treatment increased deep sleep and improved brain waves during sleep in 12 elderly subjects. Magnesium treatment also decreased time to fall asleep and improved sleep quality of 11 alcoholic patients who often have a low magnesium status.”

Regarding the use of nutritional sleep remedies containing magnesium for relief of restless leg syndrome and other sleep problems, certain formulas are more effective than others.  The combination of minerals included and the presence of co-factors in the product are key.  Formulas should contain a 2 to 1 ratio of calcium to magnesium (twice as much calcium as 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 of men and women.

One insomnia remedy showing good results is Sleep Minerals II, made by Nutrition Breakthroughs in Glendale, CA.  This natural sleep remedy contains highly absorbable forms of calcium and magnesium, the best minerals for sleeplessness and insomnia, as well as for heart health, restless legs syndrome, bone strength, and menopause insomnia.  The formula also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more quickly assimilated than tablets or capsules and providing a deeper, longer-lasting sleep. 

Sleep Minerals II has had beneficial results with relieving restless leg syndrome.  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 and restless legs for two and a half years.  I’ve had restless leg syndrome my entire life and this is the first relief I’ve ever had…it’s gone for a month now.”

Many people suffer from restless leg syndrome and some sources have called it an incurable disease.  Regular use of the right kind of mineral supplement just might provide the needed relief.

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

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