Foods with Calcium and Potassium Help You Sleep

Published: 2013-05-06 - Updated: 2021-11-21
Author: Nutrition Breakthroughs | Contact: NutritionBreakthroughs.com
Peer-Reviewed Publication: N/A
Library: Sleep Disorders Publications

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. Potassium is a mineral your body needs to help nerves and muscles communicate, 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.

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Sleep Inducing Foods - Study Shows Potassium Helps with Deeper Sleep - Natural minerals such as potassium and calcium have been shown to have beneficial effects on the quality of sleep.

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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.

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.

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Foods with Calcium and Potassium Help You Sleep | Nutrition Breakthroughs (NutritionBreakthroughs.com). Disabled World makes no warranties or representations in connection therewith. Content may have been edited for style, clarity or length.

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