With the National Sleep Foundation reporting that six out of ten Americans suffer with insomnia several nights a week and that 25% of the U.S. population uses sleeping drugs (known as “hypnotics”) in an effort to get some sleep, an increasing number people these days are looking for natural sleep remedies. In recent research studies, it was discovered that both walnuts and tart cherries contain significant levels of the natural sleep hormone melatonin, and may therefore be natural, food-based ways to get a better night’s sleep.
Russel Reiter, Ph.D., a professor of cellular biology at the University of Texas Health Science Center says, “Relatively few foods have been examined for their melatonin content. Our studies demonstrate that walnuts contain melatonin, that it is absorbed when it is eaten, and that it improves our ability to resist cellular stress caused by toxic molecules. Walnuts also contain large amounts of omega-3 fatty acids, which have been shown to inhibit certain types of cancer and to keep the heart healthy.”
Melatonin has been used as a sleep remedy. It is a naturally occurring hormone produced by the pineal gland, located in the center of the brain. At night or in the dark, the pineal gland releases melatonin to regulate the sleep cycle. The body produces less melatonin with advancing age. While supplements of melatonin do not require a prescription, it is a potent hormone. If too much is taken, it can make it more difficult to wake up and may result in daytime grogginess.
In addition, the National Institutes of Health web site writes that other possible side effects of melatonin supplements may include stomach cramps, headache, irritability, depression, decreased libido, and reduced fertility in men and women. It is best used under the supervision of a doctor. Nutritionists recommend that melatonin is consumed as part of a whole food that naturally contains it.
In another study done at the University Of Texas Health Science Center, researchers discovered that the tart “Montmorency” cherry also contains a significant level of melatonin. Cherries are available in powdered supplement form and this can be taken in the evening to improve the quality of sleep. Other ways cherries can be eaten include dried cherries, frozen cherries and cherry juice. You can add dried cherries to yogurt, granola, salads and baked foods. Cherry juice should be diluted with water or sparkling water as it is high in natural sugars.
The brain can also be assisted in its melatonin production by taking calcium supplements. 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." It's important to note that a balanced ratio of twice as much calcium to magnesium is beneficial to overall health, and that these two minerals should be taken together for best results.
Digestibility and absorption are important factors in selecting the best forms of calcium and magnesium to use. For example, Sleep Minerals II from www.NutritionBreakthroughs.com is a natural sleep remedy that contains powerful, easily-assimilated forms of 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 California says; “I had such bad menopause insomnia, it took me hours to fall asleep. I also had crawling and tingling feelings in my legs at night. I got the Sleep Minerals II and after a few days of taking it, it started to work really well. I fall asleep now within 20 minutes and no more restless legs.”
So, if insomnia and sleeplessness have troubled you, be sure to keep your cupboard stocked with natural sleep remedies and use them well to make insomnia a thing of the past.
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