Now that fall is here and the days are getting shorter, I find myself going to bed earlier than I did during the summer.
This change can disrupt normal sleep patterns.
But fortunately, I don’t have any problems falling asleep or sleeping through the night.
I discovered a seldom-mentioned “side effect” of a pervasive toxin (that I avoid like the plague!) and six bone-building foods that also help me get a good night’s sleep (all but one are Foundation Foods!).
So I’m thrilled to share with you these amazing secrets in today’s post, but first, let’s explore…
How Sleep Keeps Your Bones Young
While it’s certainly true – and emphasized in the Osteoporosis Reversal Program – that motion and targeted exercise are key components of bone health, it’s also important to point out the role that adequate sleep plays in rejuvenating bones.
Research shows that sleep deprivation actually causes bones to lose density. Melatonin levels tend to decrease as we age, which may be one connection between osteoporosis and aging.
In addition, melatonin is manufactured and released by the pineal gland, a small, conical organ located deep in the center of the brain.
As we age, the pineal gland is subject to a certain amount of calcification, and research has found that these calcified areas are often saturated with fluoride.
Fluoride Could Be Robbing You Of Sleep!
Back in the 1990s, a British scientist named Jennifer Luke studied the effects of fluoride on the pineal gland in depth.
“…the human pineal gland contains the highest concentration of fluoride in the body. … Whether or not fluoride interferes with pineal function in humans requires further investigation.”1
Luke’s study paved the way for the “further investigation” her team called for, leading the National Research Council to conclude this about fluoride and the pineal gland in 2006:
“…fluoride is likely to cause decreased melatonin production and to have other effects on normal pineal function, which in turn could contribute to a variety of effects in humans.”2
If you’re following the Osteoporosis Reversal Program, then you’ve read the Osteoporosis Hydration Protocol, the free report on water included with your copy of the Program. In that report, I delve into the topic of fluoridated tap water and how to avoid it.
The best and safest type of water to drink is distilled water, which is why I recommend a countertop distiller. Having your own distiller at home, saves you time and money by turning tap water into bone-healthy distilled water via its steam distillation process.
The prevalence of fluoridated drinking water in municipal water systems may have more to do with sleep disturbances than we’ve ever realized.
So if you’re suffering from insomnia or just having trouble getting a good night’s sleep, you will definitely want to stop drinking fluoridated water and…
Avoid Sleeping Pills
According to the CDC (Centers for Disease Control and Prevention), prescription sleep aid use among adults is on the rise – in fact, over the last 20 years, sleeping pill prescriptions have tripled.3
If you can’t sleep, the last thing you want to do is turn to sleeping pills. And if you’re already taking them, chances are after you read the latest research, you will want to stop.
A disturbing new study, published in the prestigious British Medical Journal (BMJ), shows an alarming threefold increase in the risk of death among sleep aid users, even those taking fewer than 18 pills per year.4
Scientists tested a wide range of sleeping pills, but they did not include over-the-counter sleep aids in the study. It’s alarming to consider additional risks involved in OTC sleeping pills.
“…it looks like sleeping pills could be as risky as smoking cigarettes,” said the study’s leader, Daniel F. Kripke, MD. “It looks much more dangerous to take these pills than to treat insomnia another way.”4
Kripke concluded that, based on his team’s research, that “…sleeping pills are linked to between 320,000 and 507,000 deaths in the United States each year.4
And let’s not forget that sleeping pills, like all drugs, are acidifying and damaging to your bones.
Thankfully, there is “another way” that Dr. Kripke hoped for. There are natural ways you can improve your sleep that also rejuvenate your bones, without turning to dangerous drugs.
So in addition to drinking fluoride-free distilled water, here are the…
6 Bone-Smart Foods That Promote A Good Night’s Sleep
1. Cherries (Foundation Food)
Increasing your intake of melatonin is an excellent step toward getting a better night’s sleep. Cherries are a natural source of melatonin, the sleep chemical I mentioned earlier that is manufactured by the pineal gland. Eating them on a regular basis can help stabilize and regulate your sleep. In addition, cherries are high in polyphenols, vital plant chemicals that keep bones young and strong.
A note about increasing melatonin intake – I do not recommend manufactured supplements as they could upset the body’s delicate hormonal balance. On the contrary, eating foods rich in melatonin provides other nutrients that work in synergy with the melatonin so your body processes it naturally.
2. Almonds (Foundation Food)
Almonds are one of my favorite bone-rejuvenating foods, and I always keep them on hand as a go-to snack. Rich in magnesium and sleep-promoting tryptophan, almonds are a delicious way to get the sleep you need.
Magnesium helps muscles relax and promotes healthy nervous system functioning, and this important mineral also plays a role in regulating your heart rhythm.
Tryptophan is necessary for the manufacture of serotonin in the brain, a neurotransmitter that is involved in controlling sleep cycles, moods, and anxiety. In fact, tryptophan is also required for the pineal gland to manufacture melatonin.
So why not enjoy a handful of these tasty Foundation Foods after dinner for a sleep-enhancing, bone-building “dessert”?
3. Bananas (Foundation Food)
Another source of magnesium, bananas also contain potassium and Vitamin B6. The latter is required for the conversion of tryptophan into serotonin. Bananas also help your bones absorb calcium by nourishing the healthful bacteria in your gut, setting the stage for optimal absorption of nutrients.
A sliced banana sprinkled with chopped almonds would make an excellent bedtime snack.
4. Herbal Teas
In the Osteoporosis Reversal Program, herbal teas are listed as alkalizing (in contrast to black and green tea). Herbs such as hops, chamomile, lemon balm, passionflower, and even catnip can help you relax and fall asleep. Chamomile is a particularly bone-healthy choice, as it decreases inflammation and aids digestion.
Some herbs can be stimulating, however – it’s best to avoid ginseng, which can be stimulating and even induce insomnia, and yerba mate, a caffeine-rich herb native to South America that has been used to promote wakefulness for centuries.
Try a soothing cup of herbal tea with a little alkalizing honey or stevia an hour or so before bed.
5. Hummus (Foundation Food)
I absolutely love hummus. This versatile, chickpea-based spread is good on everything from whole wheat pita bread to vegetable crudités.
Savers will recognize the acidifying nature of chickpeas; nonetheless, they are a Foundation Food, and here’s why.
Chickpeas are an excellent source of zinc, an essential trace mineral that renews and rejuvenates bone. In order to make hummus pH-balanced rather than acidifying, try mixing the creamy spread with tahini. Made from sesame seeds, homemade tahini is alkalizing and the perfect addition to hummus.
Chickpeas (and therefore hummus) are another source of tryptophan to promote healthy serotonin levels and sleep.
6. Dark Chocolate (Foundation Food)
People are often surprised to discover that chocolate is a Foundation Food in the Osteoporosis Reversal Program. Chocolate is usually associated with sugary candy bars and cakes, and it’s true that chocolate is acidifying. Yet it made the cut as a Foundation Food, and here’s why.
Dark chocolate is an excellent source of copper and zinc, and it’s also rich in bone-renewing polyphenols.
Even more amazing is that chocolate contains an amino acid called taurine, which plays a role in an enormous number of body processes.
With regard to bone health, taurine is the “secret ingredient” that facilitates the uptake of Vitamin B12, a lack of which can cause osteoporosis.
Chocolate also made this list of six foods that promote sleep because it contains serotonin, a mind and body relaxer. Note, though, that we’re talking about low-sugar dark chocolate, not a decadent candy bar.
Foundation Foods vs Drugs – No Contest
As I mentioned above, all medications are acidifying, sleeping pills included. And they carry frightening risks, including the risk of death. What a stark contrast to the nutrition-based, bone-rejuvenating approach of simply eating and drinking certain foods!
Additionally, sleeping pills like Ambien, Sonata, and Lunesta can cause liver damage. The liver has the burdensome task of breaking these drugs down, but in the process, the drugs can break down into substances that are very toxic to the liver.
The Medical Establishment’s approach is to “fix” the symptom with toxic drugs, which always carry risks. As you read today, sleeping pills carry the worst risk of all, which is the risk of death.
In sharp contrast, the Osteoporosis Reversal Program does not “fix” symptoms. Instead, it’s a “prescription” for a healthy lifestyle and diet that will set the stage for youthful, strong bones to flourish. The nutrition-based Program offers a wide range of delicious, enjoyable foods that carry all kinds of healthful “side effects”!
In other words, bone-healthy foods have all sorts of health benefits that go beyond bone health. The “side effects” of Foundation Foods are simply better health in other areas.
How To Get Toxic Drugs “Out Of Your System”
If you’re taking prescription and/or OTC drugs and would like to stop, or if you’ve taken them in the past, you may be wondering how to get these damaging substances out of your body for good. (Of course, this also applies to toxic osteoporosis drugs like Fosamax, Boniva, Reclast, Prolia, Forteo, and others).
That’s one of the main reasons why I created the Osteoporosis Fresh Start Cleanse: The 7 Day Bone Building Accelerator. In just one week, the Osteoporosis Fresh Start Cleanse shows you how to rid your body of dangerous drugs once and for all.
The Osteoporosis Fresh Start Cleanse focuses on foods and beverages that are particularly suited to cleanse the liver and kidneys, your primary detoxification organs. And as I mentioned above, your liver will be particularly stressed if you’ve taken sleep aids.
You can do the Osteoporosis Fresh Start Cleanse multiple times a year if you like – any time you’ve been exposed to medication or toxins and need to flush out your body systems, you can turn to the Osteoporosis Fresh Start Cleanse.
It’s an invaluable resource you can refer to again and again.
I invite you to click here to learn more about this remarkable cleanse that accelerates your bone-building success.
Sleep well!
References
1 Kunz, D., et al. “A new concept for melatonin deficit: on pineal calcification and melatonin excretion.” Neuropsychopharmacology. December 1999. 21(6):765-72. Web. https://www.ncbi.nlm.nih.gov/pubmed/10633482
2 National Research Council of the National Academies of Science, review. March 22, 2006. Page 256.
3 Chong, Yinong, PhD, et al. “Prescription Sleep Aid Use Among Adults: United States, 2005-2010.” NCHS Data Brief. Centers for Disease Control and Prevention. Number 127, August 2013. Web. https://www.cdc.gov/nchs/data/databriefs/db127.htm =
4 Kripke, Daniel F., Langer, Robert D., and Kline, Lawrence E. “Hypnotics’ association with mortality or cancer: a matched cohort study.” BMJ Open. 27 February 2012; 2:e000850 doi:10.1136/bmjopen-2012-000850. Web. https://bmjopen.bmj.com/content/2/1/e000850.full?sid=77eeaca9-3acc-4d8a-bd89-9a0ceaf2e9a7
Thanks Vivian for the timely tips. Sometimes I sleep well even though I have to get up a couple of times during the night and other nights am lucky if I sleep anything from two to five hours. Don’t have any particular worries – must be an age thing!
I just looked at a great video on youtube by a dr whitcomb called the end of osteoporosis .
In it he says that we need among a few other things vitamin K2 (not just K but K2) to carry calcium to your bones otherwise it can get dumped in arteries and cause a stroke . He said not to take supplements as they can cause heart probs. You must check out his video lecture it is an eye opener he also recommends a weighted vest by nyk for resistance and said to take vitamins from food as opposed to poppin pills . Vivian and Whitcomb are the only trust worthy people on the osteoporosis scene , all the other experts are pushin Big Pharma and only interested in money from dangerous drugs such a s Fosamax etc.
Chocolate has caffeine in it and eating it at night came keep you awake!
I was really surprised to see that you included cocoa in your list of sleep aids. I totally and happily accept this but I have a question: What about the caffeine content of chocolate? Of course I eat only the very darkest chocolate. Lindt used to make 99% dark and fortunately I still have some!! Anyway, wouldn’t the caffeine content of the chocolate counteract any benefits the serratonin may have? Thank you!!
I, too, was surprised to learn about cocoa as a sleep aid, Christina! Interestingly, caffeine has been shown to increase the number and sensitivity of serotonin receptors, which may account for the dual action of chocolate. 🙂
THANKS
I’ve been researching herbs for years and have found that Catnip (not Catmint (Nepeta faassenii, there is a difference) – Nepeta cataria – is a wonderful, mild, sleeping aid with no side-effects. You don’t wake up groggy in the morning, either, which is a bonus.
After years of trying to find out why I had some sleepless nights interspersed with nights where I slept just fine, I found out through trial and error that there are certain foods and supplements I absolutely need in order to sleep well:
Protein: I need to have my 30 – 40 mg of protein in me every day
Magnesium: I can’t have too much because if I do, I get heart palpitations and can’t sleep
Alpha-Lipoic Acid: a potent antioxidant that helps clean out free radicals in the brain, principally
Evening Primrose Oil capsules: having my daily of 3,000 mg helps me sleep like a baby. In fact, if I can’t sleep for other reasons, a couple of 500 mg caps of this helpful oil will relax me so I can calmly go to sleep.
Brahmi: Bacopa monnieri, this herb is my memory booster, cognitive helper, emotions balancer and, because of its calming effect, helps me get a good night’s sleep every time.
Those are my main anti-insomnia herbs and all have been proven to be safe and with no side effects. Plus they are helpful in other ways as well.
Thanks for all you do for us Savers, Vivian – I appreciate it very much!
I agree about the catnip, Raymonde! That’s why I listed it among the sleep-promoting herbs in #4 above. 🙂 And thank you so much for sharing your personal, natural “sleep regimen” with the community!
Vivian, Thanks so much for this sleeping information.
I am looking for some whey that is soy free is the one you use free of soy?
You have a nice topic of sleep, I use 15 drops of Liquid Melatonin from Life Extension , they have a 3mg lozenges, but I prefer the Liquid form, I slos use Young Living Lavender or Peace & Calming Oils which lull me to sleep and I want to sleep more than 8 hours, because researchers said that our brain regenerates after 8hers sleep in a 24 jour period and this can included nap, but i don’t take nap at daytime, all good night sleep. and for Dark Chocolate, Holistic doctors said at least 70 % so I bought , 72, 82 , 86% recently I saw one in Salt Lake City Airport 91% for $6.95 maybe other places it will be cheaper. but airports is a little bit pricey but I like it . Thanks! I received a letter from my Insurance it hac=s been long since I have my bone density, but I don’t want to have x-rays, so since I have no problem, I jusr don’t want to it, but on the other hand I am thinking of doing it, to check what happens after doing your program, actually my first bone density test, also diagnose with osteopenia and on my second after doing it by myself only, (did not her Fosamax) my hips 10% and spine increase 15% which is not bad. Now I am still thinking , if I try it again , that was sometime ago. now I am 76 , no prescription or over the counter whatsoever. so Thankful!!! Thanks Vivian!
Wow, Elsie! It sounds like you are really being proactive about nourishing your bones. 🙂 Keep up the good work, and remember, you do not have to submit to a bone density test if you do not want to. 🙂
Good morning Vivian,
This is an EXCELLENT and timely information RE: sleep.
Thank you so much. Vivian, there are moments that my
mind is occupied with issues from the past that I find
myself not sleeping well. Last saturday, I purchased
from Whole Foods a sleep Balm (Badger), a certified
organic lavender and bergamot. I slept well, I usually
wakes up between 4:30 and 5:00 but, at this time, I
had 1 1/2 hour extra sleep. Vivian, what do you think
of this product? Please let me know. Thank you.
Have a wonderful day and take care always.
Marlene
It’s wonderful to hear that this post is well-timed for you, Marlene! And it’s great that you got a good night’s sleep. 🙂 I have not reviewed or researched that particular product you mentioned, but if it doesn’t have any artificial scents or chemicals, and it works, then it sounds like you found something that really works for you! 🙂
Hi Vivian, you are incredible – firstly, can you give us a few chocolate recipes that are not too fattening – also what about taking coco/carob & mixing it into almond milk, with stevia & cinnamon & heating it in the microwave?
Another problem with me Vivian is that I have been on anti-depressants for 10 years, & want to come off them, but my psychiatrist will not listen to me, & says she will not be around to pick up the pieces. I suffer from anxiety, I have tried once before to come off them, but relapsed. Surely their is something natural that I can do. I am presently seeing a pharmacist who has put me on saffron supplication. I feel I need someone to help me, who understands my needs. Would your Osteocleanse work for me?
Thanks Vivian.
That sounds like a delicious drink, Joy! Feel free to search this site for “chocolate” and find many free ideas and recipes. 🙂
Joy, you might want to take a look at the pointofreturn.com website. They are a group that supports/guides people wanting to get off antidepressants/anxiety meds, etc… Dr. Hyla Cass, M.D. is another resource, she’s an integrative psychiatrist hylacassmd.com Wishing you the best!
I do have some difficulty sleeping and found these ideas very helpful. I will try them all. I am wondering what low sugar dark chocolate that you buy that is not a decadent candy bar. Thanks for this excellent information.
Hi Sylvia,
When I refer to “dark chocolate,” I mean a plain dark chocolate bar that does not contain ingredients like marshmallow, caramel, peanut butter, and the like. 🙂
I so appreciate your tips! In your list of herb teas you did not mention rooibos tea. I just love the spiced version. I know it contains some fluoride, because I dug until I found a list of the compounds present in this tea; however I have no idea if it is a trace amount, or if it is a significant amount. There was nothing to compare it to. Vivian, do you know?
Thank you as always for informative posts. Just today your article about distilled water arrived and I was meaning to ask you about fluoride and water and specifically about a device called the ‘Water Ionizer’ on sale here in UK and what you think of it (says its water is antioxidant, which makes me suspicious). I will probably contact your countertop distiller people.
And: are tomatoes really very acidifying? There seems to be some conflict in pH tables about tomatoes. (I like them so much!)
I am glad you are reading up on water safety, Thom! It’s one of the most crucial things we can do for our bones and overall health. 🙂
As for tomatoes, the research strongly indicates that they are alkalizing. 🙂 You might like to read this post on tomatoes:
https://saveourbones.com/bone-building-tomatoes/
A note about pH-testing foods – the pH level of individual foods is determined by burning them and testing the ashes for a pH reading. The bad news is that some labs give different results than others, thus the few discrepancies you see. 🙂
I love reading all your emails, right from the very beginning. I think this email about sleep is one of the best you have ever posted. I, personally do not suffer from sleep problems, as I have never taken sleeping tablets. What I do is, when I retire to bed, I tell my brain “It is time to go to sleep now,” and then I relax my body into its favourite sleep position, and possibly after a few positional adjustments, wait for sleep to overtake me. It always works, although sometimes I make extra sure by drinking a cup of cocoa before bedtime, make sure my feet are warm enough, and tell myself that any problems can wait till morning. Have a good night. Cherry
Thank you for sharing that, Cherry! I like your simple but effective techniques for sleep. 🙂
I am a very bad sleeper, especially since menopause; I am 65. I have to take a tranquilizer to enjoy at least 4-5 hours sleep, otherwise I am awake all night. If I don’t get at least 5 hours sleep, I get migraines and miss out on work, which I can’t afford. I don’t know if this pattern is hereditary as my mum and grandma suffered from the same problem, only they did not have to go to work like me.
Any suggestions? I tried hops etc., but nothing helped.
Cheers,
Trudy
Hang in there, Trudy! I know it can be very frustrating and difficult when you can’t sleep, and it does affect your productivity. I encourage you to take a closer look at the suggestions and ideas in this post, and don’t be afraid to make a decision to go off of sleep aids – even if it’s just for a trial period. 🙂