Sleepless in Arkansas, Part 15:  Sleep & Foods

[This article is a guest by Vivian Goldschmidt, MA, the woman who owns Save Our Bones]

6 Foods That Help You Sleep And Rejuvenate Your Bones (#6 Will Surprise You)

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.

  1. 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”?

  1. 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.

  1. 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.

  1. 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.

  1. 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!

Till next time, please be kind to everyone you meet, for we all have our hidden sorrows. ~ Tzaddi


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.

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. =

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.


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