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Nutrients That Support Your Sleep Cycle

A company that I buy supplements from for my allergies and asthma sent me this article in an email. It is filled with great information about sleep tips. After reading it, I knew that I had to share it, as it was that good.

Information reposted from Ridgecrest Herbals. I have been managing my asthma naturally with Ridgecrest supplements. Read about my Ridgecrest Herbals Clearlung experience here.

 Sleep isn’t just about closing your eyes; it’s when your body repairs, your brain resets, and your energy is restored. While bedtime routines and stress management matter, nutrition plays a huge role, too. Certain foods provide the building blocks for hormones and neurotransmitters like serotonin and melatonin, which help regulate your sleep-wake cycle. By choosing the right foods throughout the day, you can naturally support deeper, more restorative sleep.

This article explores the connection between sleep and nutrition. It highlights key nutrients and shares practical food strategies to help you wake feeling refreshed.

Millions of People Struggle With Sleep

 If you struggle with sleep, you are not alone. So many things can affect our sleep. From stress to hormones to drinking too much caffeine to electronic device use, so many people toss and turn every night, struggling to fall asleep. The lack of sleep or poor sleep can affect so many things, from production, immunity, health and even our weight. Insomnia is real, and we just want to sleep.

If you are like me, you have tried so many things to get a good night's sleep. From taking hot showers to deep breathing exercises to sleeping pills to sleep help techniques, nothing seems to help. The one thing that many may overlook is how nutrition influences sleep.

How Nutrition Influences Sleep

 The body’s sleep cycle relies on a delicate balance of hormones and chemical messengers. Serotonin helps regulate mood and relaxation, while melatonin signals when it’s time to sleep. The nutrients in the foods we eat provide the building blocks for these compounds.

 For example, specific amino acids and minerals support neurotransmitter activity, while blood sugar balance can influence whether you stay asleep or wake during the night. This means that nourishing meals throughout the day—not just at dinner—play a role in supporting sleep quality.

  + Magnesium – Supports muscle relaxation, normal nerve function, and the body’s natural response to stress. Magnesium-rich foods include: Soy products, almonds, peanuts, brown rice, bananas, and dried apricots. 

  + Tryptophan – An amino acid your body uses to make serotonin, which contributes to your natural sleep-wake rhythm. Tryptophan-rich foods include: Eggs, chicken, dairy, pumpkin seeds, almonds, lentils, oatmeal, bananas, and prunes.

  + Vitamin B6 – Helps convert tryptophan into serotonin, supporting mood and healthy sleep patterns. Vitamin B6-rich foods include: Chickpeas, bananas, avocado, fortified cereals, and salmon.

  + Calcium – Plays a key role in melatonin production and helps muscles relax. Calcium-rich foods include: leafy greens, almonds, sardines, and milk.

  + Complex Carbs – Help tryptophan reach your brain, supporting serotonin and melatonin production. Complex carbs include: Sweet potatoes, oatmeal, and quinoa.

  + Omega-3 Fatty Acids – Support brain and nervous system function, helping with relaxation and mood. Omega-3 fatty acids-rich foods include: Salmon, chia seeds, and flaxseeds.

Foods and Drinks That May Disrupt Sleep

Just as nutrition can be beneficial, certain choices can also hinder it. For more restful nights, try limiting:

  + Caffeine(coffee, tea, chocolate, energy drinks), especially after mid-afternoon.

  + Alcohol, which may make you drowsy at first, often disrupts deep sleep cycles.

  + Heavy or spicy meals too close to bedtime can cause indigestion.

  + Sugary snacks late in the evening can spike blood sugar and trigger a crash.

Smart Bedtime Snacks to Eat Before Bed

While many people may avoid eating before bed, a balanced snack may help support a good night's sleep. A snack that includes a combination of protein and complex carbs is best. 

Snacks to consider:

  + Warm oatmeal topped with pumpkin seeds

  + Whole-grain crackers and hummus

  + A banana with almond butter

  + Whole-grain toast with turkey slices

  + Greek yogurt with tart cherries (naturally high in melatonin)

Supplements to Consider

While it is always best to get nutrients from food sources, taking supplements may help with sleep. Our bodies may need more of the minerals or vitamins that our diets can't provide. For example, magnesium is a mineral that we need to supplement, as many factors can increase our need for this mineral. Things like exercise and stress may deplete magnesium from our bodies. Read about the benefits of a daily magnesium supplement.

Ridgecrest Herbals Supplements for Sleep

Ridgecrest Herbals carries several supplements that may help with sleep. 

  + DreamOn™ Zen - is a melatonin-free, natural sleep aid that supports a happy next-morning mood. Ingredients like Chamomile, Passionflower, Valerian, Lavender, Magnesium, and 5-HTP support a healthy circadian rhythm and promote restorative sleep so you wake up the next morning feeling alert and rested. 

  + SereniZen® - is an award-winning herbal formula that uses essential B vitamins, amino acids, and adaptogens, including L-Theanine, Ashwagandha, Holy Basil, Passion Flower, Lavender, and Lemon Balm. These ingredients support calm and well-being, emotional regulation, and a balanced stress response, helping the body feel calm and relaxed, mentally and physically.


  I received a sample of SereniZen® from Ridgecrest Herbals a couple of weeks ago. They were an exhibitor at Newtopia Now, an awesome event with a natural health focus. I asked the brand about what products they had that could help with my sleep. After they asked me several questions pertaining to my health, they recommended SereniZen® gummies. 

 I was excited to try this product to experience better sleep. Since I already have experience with their Clearlungs formula, an amazing product for helping me with asthma symptoms, I knew that the SereniZen would be formulated to help me sleep better, and it did help my body fall asleep the first night that I took the supplement.

Do you struggle with sleep?

Enrich Your Walk With Christ With The Alexander Maclaren Study Bible

 The bible is an important part of being a Christian. While the bible may seem like a book filled with stories, it is so much more. This is a guide that helps Christians navigate everyday life. The bible is our basic instructions.


When I searched online for how the bible helps in everyday life, this was the answer I found:

The Bible helps in everyday life by offering moral guidance, practical wisdom for decision-making, and relationships. It is a source of comfort and peace in difficult times, and a way to strengthen faith and a connection with God. The bible provides a framework for understanding purpose, managing challenges, cultivating virtues like love and patience, and living a more fulfilling, righteous life. 

For me personally, the bible helps me to walk with Christ. Reading the bible daily helps me to understand more about my relationship with God. To quote a song, it is my "basic instructions before leaving earth."

The bible can be hard to understand

While I know that the bible is an important part of my relationship with Christ, as well as prayer and fellowship, the bible can be hard to understand. So I use a daily devotion for my daily bible reading as well as a weekly bible study with friends and attending church. 

 I will admit that reading the bible is not always my favorite thing to do, but like sleeping and exercise, it is an important part of my faith. The bible helps me get closer to God, and I have learned over the years that it needs to be a part of my day. 

To help me with my bible reading, I decided to check out the Alexander Maclaren Study Bible.


The Alexander Maclaren Study Bible invites you to learn from his powerful insights as you explore the Scriptures. 

To understand more about this Study Bible, one needs to learn who Alexander Maclaren is. 

Who was Alexander Maclaren?

 Born in Glasgow, Scotland, on February 11, 1826, Alexander Maclaren was the pastor of Union Chapel in Manchester, England, from 1858–1903. Heralded as the “Prince of Expositors,” he is considered by many to be one of the best preachers of the nineteenth century. The popularity of Maclaren’s published sermons rivaled that of Charles Spurgeon, helping him develop global acclaim for remarkable biblical insights delivered in a poetic style. Maclaren’s works continue to be read and studied due to their timeless relevance, verbal beauty, and profound freshness.

About The Alexander Maclaren Study Bible

The Alexander Maclaren Study Bible is more than just a bible. It contains study notes that were drawn from Alexander's published sermons. These study notes will help you understand what you are reading and encourage you to apply the bible to your life. 

It is like having the help of a preacher in your home, instead of in a church. If you seem to understand the bible better when it is being preached in church or in a bible study, this is a bible for you. This is a bible that will help you with your daily bible time. 

Features of The Alexander Maclaren Study Bible include:

  + Book introductions exploring each book’s background and key themes with insights from Maclaren’s work

  + 1,400 study notes that cover every chapter of the Bible

  + 380 Christ Connection notes showing the relevance of Christ to all Scripture

  + 380 Life Application notes to help you live out the Bible’s principles

  + 209 Passage Outlines based on Maclaren’s sermon outlines

  + 8 essays addressing major doctrines of Scripture, personal devotion to Christ, and how to properly apply the Bible to your life

  + Discover the Study Bible

  + Comprehensive concordance and index of features

  + Bottom of page study notes

  + Center-column cross-references


 Purchase The Alexander Maclaren Study Bible on Amazon

Giveaway

 I am giving away a copy of  The Alexander Maclaren Study Bible to one lucky Mom Knows Best reader. The giveaway is limited to US winners only. The giveaway starts on September 11th, 2025, and ends on September 18th, 2025. To enter the giveaway ~ enter on the giveaway form below.

~ This giveaway is limited to US winners only. Please make sure to leave your complete address in the giveaway form. That way, if you are a winner, I can get the prize to you. The address will only be used to facilitate the delivery of the prize.

If you are unable to

Transform Your Bathroom: Discover the Ultimate Luxury Showers for Relaxation and Wellbeing



 There’s something inherently indulgent about a luxury shower. It transforms a mundane daily routine into a rejuvenating experience that elevates our well-being. Imagine stepping into a beautifully designed space where cascading water, ambient lighting, and high-end fixtures come together to create a personal oasis.

 In today’s fast-paced world, investing in a luxury shower isn’t just about aesthetics; it’s about enhancing our lifestyle. From rainfall showerheads to steam options, these luxurious features offer a sanctuary where we can unwind and recharge. Brands like Insignia Showers are leading the way in combining innovative technology with stylish design, offering everything from steam cabins to multi-sensory features that bring the spa experience into your home.

What Are Luxury Showers?

 Luxury showers represent an unparalleled fusion of advanced technology and exquisite design, aimed at delivering an enriching experience. They transform our daily bathing routine into a sensory retreat, providing just the right blend of style and functionality.

Luxury showers often feature:

  + Rainfall Heads: These large showerheads mimic the experience of a gentle rain, providing even water distribution for a soothing sensation.

  + Multi-Function Sprays: Adjustable showerheads offer a variety of spray options, allowing us to customise our shower experience to suit our preferences.

  + Smart Technology: Many luxury showers incorporate digital controls, enabling precise temperature settings and bespoke water flow configurations.

  + Massage Jets: Additional jets deliver therapeutic water streams, alleviating tension and enhancing relaxation.

  + Ambient Lighting: Integrated lighting features can create an atmosphere that promotes calmness, making our shower feel like a spa escape.

 These attributes illustrate that luxury showers prioritise comfort, relaxation, and personalised experiences. They elevate our bathroom spaces, making them tranquil havens within our homes. Investing in such a shower system serves not just aesthetic purposes but also contributes significantly to our overall well-being.

Key Features of Luxury Showers

 Luxury showers incorporate various features that enhance both functionality and comfort. The combination of high-quality materials and advanced technology creates an immersive and rejuvenating experience.

High-Quality Materials

 We utilise premium materials in luxury showers to ensure durability and aesthetic appeal. Options such as high-grade stainless steel, brass, and tempered glass contribute to a sleek and modern design. The use of natural stone and marble elevates the visual aspect, while also providing a tactile experience that feels indulgent. These materials resist wear and tear, ensuring the longevity of the shower. They also maintain a standard of hygiene, as non-porous surfaces resist stains and bacteria growth.

Advanced Technology

We integrate advanced technology into luxury showers for enhanced user experience. Smart showers feature digital controls, allowing us to adjust temperature, flow rate, and even water usage with precision. Features like automatic settings enable personalised preferences, while touchless controls prevent the spread of germs. Additionally, systems with integrated Bluetooth speakers provide auditory enjoyment, turning our showers into multi-sensory experiences. Shower heads equipped with LED lighting change colour based on water temperature, offering both functionality and visual appeal.

Types of Luxury Showers

 Luxury showers come in various types, each offering unique experiences that cater to our individual preferences. We explore some popular options that enhance the bathing ritual.

Rain Showers

 Rain showers provide a serene and calming experience reminiscent of natural rainfall. We benefit from broad showerheads that mimic this gentle downpour, creating a soothing effect on the body. Adjustable settings enable us to switch between soft rain and more powerful sprays, allowing for a personalised experience. The incorporation of larger showerheads, often mounted from the ceiling, enhances the immersion, and many designs feature anti-limescale technology for easy maintenance and longevity.

Steam Showers

 Steam showers provide a spa-like environment directly in our homes. These luxurious installations utilise advanced steam generators that create a warm, humid atmosphere, promoting relaxation and skin hydration. We enjoy the therapeutic benefits, such as improved circulation and respiratory relief, while integrated seating enhances comfort during use. Digital controls often accompany these showers, offering options for temperature and steam duration, ensuring a customised experience each time. Enhanced audiovisual systems can further elevate our relaxation, transforming the steam shower into a holistic retreat.

Benefits of Installing Luxury Showers

 Installing luxury showers offers several advantages, from improving daily routines to increasing property value. We explore the key benefits associated with these premium installations.

Enhanced Comfort

 Enhanced comfort in luxury showers comes from advanced features that transform the bathing experience. Rainfall showerheads provide a soothing sensation similar to natural rainfall, while adjustable multi-function sprays allow for personalisation based on individual preferences. Thermostatic controls ensure a consistent water temperature, enhancing relaxation during each use. Therapeutic massage jets deliver focused pressure to alleviate tension in muscles. Ambient lighting can be adjusted to create a calming environment, contributing to a tranquil atmosphere. These elements collectively prioritise comfort, making each shower a revitalising retreat for body and mind.

Increased Property Value

 Increased property value is another significant benefit of installing luxury showers. Prospective buyers often view high-end bathroom fixtures as desirable features, enhancing the overall appeal of a home. According to real estate experts, luxury bathroom upgrades can yield a return on investment (ROI) of up to 70% or more, depending on the market. High-quality materials, sophisticated designs, and modern technology attract buyers willing to pay a premium. In competitive housing markets, homes with luxury showers can stand out, leading to quicker sales and improved offers. Investing in a luxury shower not only enhances personal enjoyment but also contributes to long-term financial gains.

Conclusion

 Embracing the luxury shower experience can truly transform our daily routines. It’s not just about having a stylish fixture; it’s about creating a personal sanctuary that nurtures our well-being.

 With advancements in technology and design we can indulge in a bathing experience that caters to our senses and preferences. The benefits extend beyond comfort to include increased property value, making luxury showers a smart investment.

 As we explore the world of luxury showers, we’re reminded that these spaces can significantly enhance our quality of life. Let’s elevate our bathrooms into serene retreats that offer relaxation and rejuvenation every day.

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