Foods With Calcium and Potassium Help You Sleep

Ian C. Langtree - Writer/Editor for Disabled World (DW)
Published: 2013/05/06 - Updated: 2024/05/08
Publication Type: Informative
Topic: Sleep Disorders - Publications List

Page Content: Synopsis - Introduction - Main

Synopsis: List of sleep inducing foods and minerals that have been shown to have a calming effect on restless sleep. 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.

Introduction

Natural minerals such as potassium and calcium have been shown to have beneficial effects on the quality of sleep. 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. There are some special sleep-inducing foods and minerals that have been shown to have a calming effect on restless sleep.

Main Item

Some of the types of insomnia include sleep apnea, which involves interrupted breathing and snoring during the night; insomnia from hormone fluctuations such as with menstruation or menopause; restless leg syndrome, which causes sensations in the legs such as creeping, crawling, pulling, or painful; and insomnia from the use of medications, caffeine or alcohol.

Natural minerals such as potassium and calcium have been shown to have beneficial effects on the quality of sleep. One recent study from the Journal Sleep researched the effects of potassium supplements on sleep quality. The researchers gathered data from wrist monitors and notes made in sleep diaries. Normal young males on a low-potassium diet participated in the study. After one week of taking potassium supplements, there were significant improvements in their quality of sleep and less waking up during the night.

Potassium is a mineral your body needs to work normally. It helps nerves and muscles communicate, and helps move nutrients into cells and waste products out of cells. A diet rich in potassium also helps to offset some of sodium's harmful effects on blood pressure. Good sources of potassium in the diet include:

• Leafy greens, such as spinach and collards
• Citrus fruits, such as oranges and grapefruit
• Root vegetables, such as carrots and potatoes
• Fruit from vines, such as grapes and blackberries

One of the healthiest, highest sources of potassium is the banana, which contains 400 milligrams. Eating a banana before bedtime may help reduce nighttime awakenings and provide better, deeper sleep. A banana can also be eaten in the middle of the night to help one get back to sleep. Here is a list of some other high-potassium foods; courtesy of the Linus Pauling Institute:

• Potato, baked with skin, 1 medium, 926 mg
• Prune juice, 6 fluid ounces, 528 mg
• Plums, dried (prunes), 1/2 cup, 637 mg
• Orange juice, 6 fluid ounces, 372 mg
• Tomato, 1 medium, 292 mg
• Spinach, cooked, 1/2 cup, 420 mg
• Sunflower seeds, 1 ounce, 241 mg
• Almonds, 1 ounce, 200 mg

Calcium is also 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.

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 natural insomnia remedy showing good results is Sleep Minerals II. 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, stomach health, teenage insomnia, and menopause insomnia. The ingredients are formulated in a soft-gel with healthy oils, making them more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting 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 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."

Make good use of natural minerals and sleep inducing foods as your first line of defense against insomnia.

Author Credentials: Ian was born and grew up in Australia. Since then, he has traveled and lived in numerous locations and currently resides in Montreal, Canada. Ian is the founder, a writer, and editor in chief for Disabled World. Ian believes in the Social Model of Disability, a belief developed by disabled people in the 1970s. The social model changes the focus away from people's impairments and towards removing barriers that disabled people face daily. To learn more about Ian's background, expertise, and achievements, check out his bio.