What are the best food supplement for insomnia symptoms?

What is the best food supplement for insomnia symptoms?

Getting a worthy amount of sleep is extremely vital for your health.

Sleep supports your body and brain function accurately. An upright night’s sleep can develop your learning, memory, decision-making and even your creativity. 

Despite all these welfares, sleep quality and quantity are at an all-time low, and people gradually suffer from poor sleep.

Put in mind that good sleep often starts with good sleep practices and habits. However, for some, that’s not sufficient.

If you need a little extra help to get a good night’s sleep, consider trying what the best food supplements for insomnia symptoms are:

 

1. MX3

Source: MX3

Natural pure xanthone capsules contain a compressed volume of the tremendously powerful antioxidant known as a Xanthone. MX3 capsule is one of the excellent inventions that have come out of the world of Garcinia mangostana. It can cure forty four (44) curable diseases, e.g. psoriasis, diabetes, goiter, hypertension, breast mass, sinusitis, insomnia, asthma among others.

Southeast Asia is the place which is said to be the origin of mangosteen fruit. Due to its immense health benefits it is called ‘the queens of fruits’ in Asian countries and the ‘food of the gods’ by French Caribbean. A mangosteen tree takes a lot of time to grow and bear fruit. It can reach a height of over 75 feet. Nowadays people have realized the value of this drink which is sold in juice form worldwide. One can buy mangosteen products online which is the easiest way to buy this fruit juice. Juice should be bought after checking its quality and select those brands that have the whole fruit puree. It is however quite difficult to prepare this juice at home as the rind and the fruit has to be crushed and used for best results (Warren, 2007).

The mangosteen has long been recognized in Asia for its medicinal properties. The fruit is mentioned in medical diaries as far as back as the Chinese Ming Dynasty (1368 A.D.-1644 A.D.). Both the antioxidant and anti-inflammatory properties of the mangosteen are recognized widely in scientific literature and folklore medicine. In addition, the mangosteen has been shown to function as an immunomodulator, boosting the antiviral and antibacterial functions of the immune system.

 

2. Melatonin

Source: John Hopkins Medicine

Melatonin is a hormone your body produces naturally, which indicates your brain that it’s time to sleep.

This hormone’s sequence of production and release is inclined by time of day — melatonin intensities naturally rise in the evening and fall in the morning.

For this purpose, melatonin supplements  is one of the best food supplement for insomnia and have become a current sleep aid, particularly in cases where the melatonin cycle is disturbed, such as jet lag.

What’s more, quite a few studies report that melatonin expands daytime sleep quality and duration. This is particularly helpful for individuals whose schedules oblige them to sleep during the daytime, such as graveyard shift workers.

Moreover, melatonin may develop overall sleep quality in individuals suffering from sleep disorders. Specifically, melatonin appears to lessen the time people need to fall asleep and increase the total amount of sleep time.

 While there are also studies that did not detect melatonin had a helpful effect on sleep, they were mostly few. Those that did observe beneficial effects generally provided participants 3–10 mg of melatonin before bedtime.

Melatonin supplements look to be safe when used for short periods of time, but not much is known about long-term safety yet.

3. Valerian Root

Source: Healthline

Valerian is an herb native to Asia and Europe. Its root is usually used as a natural cure for symptoms of anxiety, depression and menopause.

Valerian root is also one of the most usually used sleep-promoting herbal supplements in the US and Europe.

However, research results remain inconsistent.

For example, two recent evaluations reported that 300–900 mg of valerian taken right before bedtime may increase self-rated sleep quality.

Nevertheless, all the observed developments in these studies were subjective. They relied on participants’ perception of sleep quality rather than on objective capacities taken during sleep, such as brain waves or heart rate.

Regardless, short-term consumption of valerian root appears to be harmless for adults, with minor, infrequent side effects such as dizziness.

So despite the lack of objective measurements behind valerian, adults may consider trying it out for themselves.

However, safety remains tentative for use long-term, and in distinct populations such as pregnant or lactating women.

4. Magnesium

Source: Tuck

Magnesium is a mineral involved in hundreds of processes in the human body, and is significant for brain function and heart health.

In addition, magnesium may support quiet the mind and body, making it easier to fall asleep.

Studies show that magnesium’s comforting effect may be partly due to its ability to regulate the production of melatonin, a hormone that monitors your body’s sleep-wake cycle.

Magnesium also appears to raise brain levels of gamma-aminobutyric acid (GABA), a brain messenger with comforting effects.

Studies report that deficient levels of magnesium in your body may be linked to troubled sleep and insomnia.

On the other hand, increasing your magnesium intake by consuming supplements may help you improve the quality and quantity of your sleep.

One study gave 46 participants 500 mg of magnesium or a placebo daily for eight weeks. Those in the magnesium group helped from overall better sleep quality.

What’s more, this group also had greater blood levels of melatonin and renin, two hormones that regulate sleep.

In another minor study, participants given a supplement containing 225 mg of magnesium slept well than those given a placebo.

However, the supplement also contained 5 mg of melatonin and 11.25 mg of zinc, making it hard to attribute the effect to magnesium alone.

It’s worth seeing that both studies were performed on mature adults, who may have had lower blood magnesium levels to begin with. It’s uncertain whether these effects would be as tough in individuals with a good dietary magnesium intake.

5. Lavender

Source: Restonic

Lavender is a plant that can be found on nearly all continents. It produces purple flowers that, when dried, have a selection of household uses.

Moreover, lavender’s soothing fragrance is said to enhance sleep.

In fact, several studies show that just smelling lavender oil for 30 minutes before sleep may be sufficient to improve the quality of sleep.

This outcome appears particularly tough in those suffering from mild insomnia, especially females and young individuals.

Moreover, a small study in elderly people reports that lavender aromatherapy may be as real as conventional sleep medications, with potentially fewer side effects.

Another study gave 221 patients suffering from mixed anxiety disorder 80 mg of a lavender oil supplement or a placebo per day.

By the completion of the 10-week study, both groups had experienced improvements in the quality and duration of sleep. However, the lavender group experienced 14–24% larger effects, without any reported unpleasant side effects.

Though lavender aromatherapy is said to be safe, the intake of lavender supplements has been associated with nausea and stomach pain in some cases.

It’s also worth stating that only a limited amount of studies could be found on the effects of lavender supplements on sleep. Thus, more research is needed before resilient conclusions can be made.

6. Passion Flower

Source: Medical News Today

Passion flower, also known as Passiflora incarnata or maypop, is a common herbal medication for insomnia.

The species of passion flower linked to sleep enhancements are native to North America. They are also currently cultured in Europe, Asia, Africa and Australia.

Passion flower’s sleep-promoting effects have been proven in animal studies. However, its effects in humans appear to depend on the form consumed.

One study in humans equated the effects of passion flower tea to those of a placebo tea made from parsley leaves.

Participants drank each tea for about an hour before bed for one week, taking a one-week break between the both teas. Each tea bag was allowed to steep for 10 minutes, and researchers took objective measurements of sleep quality.

At the end of the three-week study, the objective measurements specified the participants had not experienced developments in sleep.

However, when they were asked to rate their sleep quality individually, they rated it around 5% higher following the passion flower tea week compared to the parsley tea week.

On the other hand, another study compared the effects of a 1.2-gram passion flower supplement, conventional sleeping pills and a placebo. The researchers found no difference between the passion flower supplements and the placebo.

More studies are needed, but it’s worth stating that passion flower intake is generally safe in adults. For now, it seems that passion flower may provide more benefits when consumed as a tea than as a supplement.

7. Glycine

Source: Amazon

Glycine is an amino acid that makes a significant role in the nervous system. Recent studies show it may also help improve sleep and is is one of the best food supplement for insomnia.

Exactly how this works is not yet determined, but glycine is thought to act in part by lowering body temperature at bedtime, signing that it’s time to sleep.

In one study, participants who are having a hard time to sleep consumed 3 grams of glycine or a placebo immediately before bedtime.

Those in the glycine group reported feeling less fatigued the next morning. They also said their liveliness, peppiness and clear-headedness were greater the next morning.

Another research investigated the effects of glycine in participants suffering from poor sleep. Researchers acquired measurements of their brain waves, heart rate and breathing while they slept.

Participants who consumed 3 grams of glycine before bedtime showed better objective measures of sleep quality compared to the placebo. Glycine supplements also aided participants fall asleep faster.

You can purchase glycine in pill form, or as a powder that can be diluted in H2O. According to research, taking less than 31 grams per day shows to be safe, but more studies are needed.

You can also get glycine by consuming foods rich in the nutrient, including bone broth, spinach, eggs, poultry, fish, beans, meat, kale, cabbage and fruits like kiwis and bananas.

8–10. Other Supplements

There are many best food supplement for insomnia on the market. However, not all are supported by strong scientific research.

The list below describes a few additional supplements that may be helpful to sleep, but requires more scientific investigations.

        8. Tryptophan: One study says that doses as low as 1 gram per day of this essential amino acid may help improve  sleep quality. This dosage may also help you fall asleep quicker.

        9. Ginkgo biloba: Consuming 250 mg of this natural herb 30–60 minutes before bed may help lessen stress, improve relaxation and promote sleep.

      10. L-Theanine: Consuming a daily supplement containing 200–400 mg of this amino acid may aid improve sleep and relaxation.

Kava is another best food supplement for insomnia that has been linked to sleep-promoting effects in some research. It originates from the South Pacific islands and its root is traditionally prepared as a tea, although it can also be consumed in supplement form.

However, kava use has also been linked to severe liver damage, potentially due to low-quality production or adulteration. For this reason, it’s best to purchase only supplements that have been certified by a reputable third-party organization.

SUMMARY:

The best food supplement for insomnia above may also help stimulate sleep. However, they tend to have fewer studies backing them up, so more research is needed before solid conclusions can be made.

Source: Ask2use.com

CrewBloom Reinvents the Outsourcing Industry

With the BPO industry booming within the last few decades and introducing new kinds of technology in the workplace, the businesses and the working environment are bound to change for the better.

Outsourcing used to be all about call centers where businesses hire agents to take their calls for them regardless of location. Most of the time, these call center agents and their offices are located in countries like India, China, Malaysia and the Philippines. These Asian countries are some of the leading BPO hubs in the world because of lower rates, higher manpower and majority of them speak good English. Nowadays, it’s not just the big companies that need to outsource workers but even micro, small and medium enterprises (MSMEs) as well.

A premier outsourcing destination for its proven track record of high quality output and lower wages compared to western countries, Philippines is a breeding ground for highly-educated professionals with native-level command of the English language and experience working sales and customer success for international brands that empower them to compete in global markets.

CrewBloom started to help the US-based MSMEs who are looking at outsourcing workers by connecting the businesses needs and where to get it. They found a more affordable and efficient way to make other businesses more profitable by providing them with top-tier Filipino professionals to join their sales and customer service teams. CrewBloom created a better, easier and cost-efficient way to grow companies with the best outsourced professionals who love what they do.

Founded by an entrepreneur based in New York Brianna Carney, with the help of co-founder Kate Ringcodan, a tenure in the business development and recruitment in the Philippines, CrewBloom  streamlines the outsourcing process by giving clients the opportunity to be able to pick any of the company’s remote workers talent pool.

CrewBloom has dedicated itself to getting U.S. companies the quality human capital they need to evolve for just a fraction of a cost and minus the risks.

With a 100% remote model, U.S. companies enjoy up to 70% overhead costs, not having to spend on infrastructure, technology, taxes, and healthcare benefits.

This remote setup also achieves employee retention and consistent performance by affording remote-ready contractors work-life balance for increased productivity and efficiency. CrewBloom solves the lack of humanity in Philippine call center environments by providing work flexibility and compensation that recognizes success and rewards hard work.

As an environmental advocate, CrewBloom’s remote model reinvents the way businesses and contractors create by lessening carbon footprint.

Remote is well on its way to be the workplace of the future and clients can have the chance to get ahead of the curve by adapting this new way of outsourcing with CrewBloom.

Source : https://crewbloom.com/crewbloom-reinvents-the-outsourcing-industry/

Remote Job Search Made Easier With These Tips from CrewBloom

US-based outsourcing company, CrewBloom, services businesses and entrepreneurs of different industries by providing top-tier Filipino professionals to join their sales and customer service teams. After interviewing thousands of applicants who wanted to start working remotely but have no idea where to start looking, they created these tips to help professionals jumpstart their home-based career.

With the work-from-home model becoming more common each day, the number of remote jobs for the taking also skyrockets. So to be able to tap into the many opportunities at our disposal right now. It is a matter of knowing where to look.

Some head straight to Google and search “remote jobs” or “home-based work” and check the first page, but we’ve compiled a few more efficient ways to go about remote job hunting.

1. Refine job search

Instead of going through every job board there is or Google’s first page of search results, visit websites specializing in remote jobs. They are always a better, more reliable resource than mainstream search engines designed for traditional, in-office roles. The job listings on these sites are also vetted for legitimacy to assure the role isn’t a scam. Some remote work-centered hubs we’ve found are Flexjobs, We Work Remotely, and Remote.co.

2. Job boards aren’t everything

Opportunities can come from anywhere. While job boards offer the best way to narrow your search, it wouldn’t hurt to check listings on social media sites like Twitter, Facebook, and LinkedIn. Often, companies post about new openings on their social pages before investing in job boards. There are also groups on Facebook updated with the latest online job opportunities. If eyeing a certain company, their social media pages will likely share job opening announcements, so be sure to follow and like their company page. Never overlook making regular visits to the“Careers” or “Jobs” page on their websites as well.

3. Use niche sites

For those who already have a specific job or industry in mind, niche sites make the job search easier because they usually put all related job openings in one place for a more streamlined search. A few examples of niche sites are Angel.co (tech startups), GitHub Jobs (web development), MediaBistro (media or advertising), GoodFood Jobs (food industry), and Idealist (non-profit sector).

4. Know the right keywords

Employers use different terms in their job listings and descriptions so it is important to find which ones they commonly use. To make sure to find all potential remote job postings, use terms like “remote,” “home-based,” “work from home,” “virtual,” “online jobs” or “telecommute.” The same goes for the job titles. For example, the project manager might be referred to in the listing as “product manager” or “project coordinator.”

5. Go beyond current location

Most job sites show job listings from a searcher’s location by default, but in the remote field, location is no limitation. So when looking for remote jobs, widen the search criteria by removing the location constraint.

6. Know which jobs can be done remotely and master the requirements

The remote work model is bigger than ever and still growing. Jobs in customer success, administrative support, multimedia, and information technology are among the most common. Content writing is another sprawling field spanning across all industries and not dependent on collaborating in an office setting.

While reading through remote job postings, make a list of the common requirements that these positions look for in their ideal candidate. Also, take note of the more technical skills that employers prefer in an applicant such as knowledge in certain digital tools. Take time to learn them and add them to an online resume that can be uploaded to sites like LinkedIn or Indeed to make it easy for employers hiring to find you.

7. Look for remote-friendly companies

There are companies that are completely office-less, which means business is solely done remotely. Find them easily by researching with keywords like “completely distributed” or “100% distributed.”

CrewBloom is one of the companies fully embracing the remote model, allowing all employees to work from the comfort of their home. Find out more by visiting our website at www.crewbloom.com.

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Food Allergies As Holiday Frustration?

Imagine you arrive at your holiday destination you have been looking forward to for months and on day 1 you are confronted with food allergies and food intolerances in your family.

Those nasty unexpected things like food allergies that can screw up your idea of the perfect start of you well earned quality family time. I use the word idea purposely. Because I found out it that is just what it was. In our mind we make up that vacation has to be perfect, but vacation is like any other day in life. You have to take care of the most important things in life first. And well if you have food allergies and intolerances popping up that’s kind of in the category urgent.

So we, the Dutch Nomad Family, arrived in our home country after 24 hours of traveling that it took us from Bali. Within 48 hours Thijs started showed symptoms of food allergies, which affected his skin and caused itchy eyes.

We already know cheese is a no go for us. Can you imagine this being the case for a Dutch Vegetarian! But as with everything, you do get used to it and at some point the joy of eating this Golden Delicacy doesn’t match the negative effects on your body.

So after only 2 days of leaving our home in Bali Thijs started developing a rash around his mouth, which over the next 2 days spread all over his face and later his arms and legs. While dealing with ignoring a jet-lag, the cold, catching up with friends and keeping a business running, my fogged mind and off balanced body where working hard on observing food intake and comparing it to Thijs’ normal diet.

It may not be a surprise that the big change was the amount of candy, ice cream, bread with “hagelslag” and “beschuit with muisjes”. My kids do get candy, ice cream and bread back in Bali, but that would be in the form of an organic fruit lollipop, energy balls, sugar free candy, 80% dark chocolate, 1 slice of sourdough or black rice bread with almond butter and occasionally a vegan ice cream.

When I got to this point of realisation it became simple, but also hard. Why hard? As I said earlier it takes some time to get into a rhythm a again and than you have to deal with an issue on top of kids wanting to play, eat and enjoy the stuff they don’t normally have. However, something being a challenge has never been an excuse. So I talk to friends, share on Facebook and start finding places I can buy gluten free foods.

I just want to take time here for a sec to sympathise with all moms who have gone through this and are confronted everyday with food allergies and related issues. I’m proud of you that you found your way through all the food labels that almost always says traces of gluten, nuts and seeds. Unbelievable even in the organic health shop this disclaimer is on the oats!

As you I found my way through all the labels and found gluten free products. So I bought gluten free breads, crackers, vegan cheeses and spreads. Stocked up on fruit and raw vegetables suitable as snack and felt ready to start our road trip. I also started using TripAdvisor to look for Vegan Restaurants. This actually has brought us to some awesome unexpected places during our explorations and has made us meet lovely like-minded and inspiring people.

Having our travel food supply in order I realised I needed to do something about the symptoms of Thijs his rash as well, so I got a prescription from the doctor.

Parallel I search in the awesome database of Integrative Nutrition (my health and lifestyle tribe), watched a module on food and simple preparation by Joshua Rosenthal. Totally inspired by his “simple cooking” approach I feel empowered to pull this of during traveling as well. Grateful for the reminder of letting the kids help me with food preparations I get the feeling this food challenge it’s becoming a family effort and joyful experience instead of a weight on my shoulder.

Click here for a FREE Integrative Nutrition Class

A little side track confession from my side: it always surprises me how I can forget my normal patterns so easily when I board a plane and get into traveling mode.

A week into our travels I can now say that the frustration I felt in the beginning has developed to accepting and surrendering to the circumstances. As strange as it may sound it turns out Thijs his allergy actually gives me the opportunity to gather new experiences and connect to people on the subject I love most in life: the relation between health and lifestyle and the role of food in that.

I feel here lies one of my biggest tasks as a mom, educating my kids on food and the effect on it on their body. Unexpectedly this subject has become a part of our holiday itinerary, but as we love exploring, this will for sure provide us with new fun nomadic experiences.

As we were in Paris, I made Thijs and Isis aware on how they feel after they consume some of the local food. And believe me, they have to think hard when I ask them to put the pleasure of eating a croissant in perspective to life experiences like going to the summit of the Eiffel Tower. I commit myself to educating my kids on the value of a happy and healthy lifestyle and how it will affect the way they feel and therefore what they will accomplish in life.

Enjoy Local Foods, Eat Wise and ‘Bon Appetit’!

Inge, Tom, Isis and Thijs aka Dutch Nomad Family

How You SAVE 20% Buying Every Day Stuff and Making Money For FREE!

Saivian Magic Shows How Shopping Can Save Your Money visit our website at http://www.saivianmagic.saivian.net/

Saivian Magic is something that is so simple for families to shop, save money and make money as crazy as it seems this is taking the shopping world by storm. Makes you wonder why this has not happened before, such an easy concept.

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Click on the link to find out why Saivian Magic works and how to save money on your shopping using our system Saivian Magic!

Yummy Foods in Bali Villa Bloom

Our private chef has 20 years of experience and has mastered a wide range of cooking styles. Penny is a passionate cook who understands taste and texture and can cater for individual preferences. We are very proud that the fully equipped gourmet kitchen of Villa Bloom Bali serves a range of healthy styles: Vegan, Vegetarian, Raw Food, Ayurvedic and Macrobiotic cooking. Of course also mainstream styles are covered with dishes from the Indonesian, Indian, Italian and Mexican kitchen. Breakfast is homemade granola and yoghurt, fresh fruits and eggs any style. Your bread will be delivered early in the morning and your freshly grounded hand roasted Kintamani Arabica cappuccino or espresso will make you celebrate the start of a new beautiful day. A specialty is Villa Bloom’s sunset BBQ. Just imagine yourself hanging out in our dedicated BBQ lounge area in the midst of the garden sipping your drinks while watching the sun kiss the sea, your kids play soccer and Penny turning the catch of the day on the grill. In the kitchen there is a selection of cookbooks we think are the best when it comes to tasty healthy food. We encourage you to have a look and pick your favourite meal, snack, cake or cookies to be prepared freshly for you. Book Now and Visit Bali Villa Bloom