(From NaturalNews) For better sleep, the body needs healthy foods and nutrients. Many nutrients are known to have a calming effect on the nervous system and help promote good sleep. Whole foods contain many of these natural insomnia cures, but supplements are also available to ensure that you obtain the proper dietary amounts.

Calcium

Nature’s tranquilizer. Some feel that calcium is best absorbed in the evening, suggesting that the folk medicine suggestion of a glass of milk before bedtime might be a good idea. Natural forms of calcium are dairy foods as well as green vegetables and sesame. A spoon of sesame seeds has ten times the calcium as a similar amount of milk. Spinach is also high in calcium. Take 1000 milligrams of calcium daily.

Magnesium

Needed to absorb calcium. Many calcium supplements also contain magnesium. Epsom salts are made of magnesium and an Epsom salt bath is one way to absorb magnesium. Magnesium is a muscle relaxant as well as important for balancing blood sugar and blood pressure. Natural sources of magnesium are halibut, peanuts, whole grains, spinach, bananas, avocadoes, and nuts and seeds. Diabetes and those on diuretics need to insure proper intake of magnesium, as much magnesium is lost through urine. Symptoms of deficiency are muscle spasms, nausea and loss of appetite.

Vitamin D

Another nutrient needed to support calcium uptake in the body. Milk products are regularly fortified with vitamin D. Research has shown that it is difficult to obtain enough vitamin D from exposure to the sun, especially in winter months, or north of New York or San Francisco, so supplementation is advised.

L-theanine

One of the ingredients of green tea. This amino acid is known to have calming properties. Research has shown theanine to calm the brain by producing alpha waves. Aside from its calming effects, theanine may also lower blood pressure.

5-HTP

The abbreviation for L-5-hydroxlytryptophan, which is a chemical byproduct of the amino acid L-Tryptophan. These nutrients are high in the protein contained in turkey and some say is responsible for the post-Thanksgiving sleepiness. Some have used tryptophan as a mood enhancer, as well, as it is known to help with serotonin mechanisms in the brain.

GABA is one of the brain’s neurotransmitters. The full name of this nutrient, which used to treat depression, is gamma-Aminobutyric acid. Its function is to regulate muscle tone and the excitability of nerves.

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via Vitamins Help You Sleep Better and Cure Insomnia – NaturalNews.com.