Vitamins and Supplements for Better Sleep

For a good night's sleep, your body needs sufficient nutrients. A number of nutrients act to relax the nervous system and can aid in promoting better sleep. Whole foods often have many of these natural sleep remedies, but supplementation is also available to help make sure that you get adequate dietary amounts.

Calcium is often referred to as nature's tranquilizer. Some people think that calcium is better absorbed during the evening, and suggest that the folk remedy of drinking milk before going to bed could be an excellent idea. Natural sources of calcium include dairy foods and green vegetables, such as spinach. Also, a spoonfull of sesame seeds contains 10 times the amount of calcium as an equivalent amount of milk.

Magnesium is required in order to absorb calcium. Most calcium supplements also include magnesium. Magnesium acts as a muscle relaxant and is vital for maintaining blood sugar and pressure levels. Dietary sources of magnesium include halibut, whole grains, spinach, seeds, bananas, avocadoes, and nuts, such as peanuts. Diabetics and people taking diuretics need to make sure they are getting sufficient magnesium, as a lot of magnesium is lost through urine. Symptoms of magnesium deficiency include muscle spasms, low appetite, and nausea.

Vitamin D is also required to support calcium absorption by the body. Dairy products are often fortified with vitamin D. Research has discovered that it is hard to get adequate vitamin D from sun exposure, particularly during the winter, so supplementation is often needed.

L-theanine is a primary component of green tea. It is an amino acid that has calming properties. R-glutamylethylamide is the whole name of this compound. Research shows that theanine can calm the brain by inducing alpha waves. Apart from its ability to calm, theanine can also help to reduce blood pressure.

5-HTP is short for L-5-hydroxlytryptophan. L-Tryptophan is one of the amino acids. This nutrient is found in high amounts in turkey and many say that it is what causes post-Thanksgiving dinner sleepiness. Some people have used tryptophan in order to help lift mood, as it is thought to aid with the serotonin mechanisms of the brain.

GABA is a neurotransmitter. It's whole name is gamma-Aminobutyric acid. It is often used to treat depression. It functions to help regulate muscle tone and nervous response.