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Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
natural sleeping remedies - Sleep can be a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression along with other mood disorders drifting off to sleep does not come easy. Night cramps and other neurological disorders can also make it hard to get the rest we need. One of the most common reasons for insomnia is a dysfunction in the production and launch of brain chemicals called neurotransmitters.
Depression and insomnia can both result from imbalances in serotonin, a neurotransmitter synthesized from L-tryptophan. This chemical messenger is important in the production of the sleep hormone melatonin and, among other functions, plays a significant role in regulating sleep, alleviating depression, controlling mood, appetite, and sensitivity to pain. Serotonin regulation is the basis for the action of anti-depressant medications like Prozac, Paxil and Effexor.
Vitamin B6, or pyridoxine, is an essential nutrient that plays a vital role in the production of serotonin. A profound malfunctioning of the nerves inside the body, neurologic disorders, muscle weakness and insomnia can result from a deficiency of this significant nutrient. The effect of Vitamin B6 deficiency on sleep is comparable to the effect of serotonin depletion, with regards to decreased deep temperature, altered REM patterns and shortening with the periods of deep sleep.
natural supplements for sleep - Vitamin B6 has been seen as to be effective in the management of night leg cramps. One study showed significant remission and decrease in frequency, intensity and duration of leg cramps in 86% of patients taking B complex capsules. The research concluded that B complex supplements certainly are a relatively safe and effective option to prescription drugs in the strategy for nocturnal leg cramps.
Although this nutrient can be obtained from food sources such as chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and whole grain products, a supplement containing 10 to 75 mg of vitamin B6 is usually recommended for those struggling with sleep disorders.
Since this is mostly of the vitamins that can have toxic negative effects, such as irreversible neurological damage, when drawn in high doses above 2 grams per day, it should be consumed after consultation with your physician. It is contraindicated to be used in those with Parkinson's disease who're on L-dopa treatment as it could reduce the effectiveness from the drug.
Other Nutrients That Can Help
Although Vitamin B6 is can relieve insomnia, it's best taken in combination with other B-vitamins that affect brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). Vitamin B12 promotes sleep and modulates the circadian rhythm and brain temperature. It's been used to successfully treat serious circadian disorders. B12 is best consumed as methylcobalamin, a form that supports and maintains the nervous system and promotes healthy levels of brain chemicals.
natural sleep supplements - Thiamine deficiency can also cause sleep disturbances. Folate (Vitamin B9) is also extremely important for maintenance of central nervous system integrity and, when taken as well as other vitamins, can regulate serotonin production and mood. Calcium and magnesium are important for regulation of nerve and muscle impulses and supplementation can prevent muscle cramps, and promote relaxation.
Besides these nutrients, there are a variety of herbs that reduce anxiety, nervous tension and promote relaxation. Taking every one of these elements in a well-formulated sleep supplement can assist you avoid addictive prescription medications that cause side effects and substance dependence.
