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Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
natural remedies for sleep deprivation - Sleep is really a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression and other mood disorders dropping off to sleep does not come easy. Night cramps along with other neurological disorders may also make it hard to get the others we need. One of the most common factors behind insomnia is a dysfunction within 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 major role in regulating sleep, alleviating depression, controlling mood, appetite, and sensitivity to pain. Serotonin regulation will be the basis for the action of anti-depressant medications like Prozac, Paxil and Effexor.
Vitamin B6, or pyridoxine, is a vital nutrient that plays a vital role in the production of serotonin. An amazing malfunctioning of the nerves inside the body, neurologic disorders, muscle weakness and insomnia can result from a deficiency of this important nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, with regards to decreased deep body's temperature, altered REM patterns and shortening from the periods of deep sleep.
natural sleep remedies - Vitamin B6 has been found to be effective in the treating 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 analysis concluded that B complex supplements really are a relatively safe and effective alternative to prescription drugs in the strategy to nocturnal leg cramps.
Even if this nutrient can be obtained from food sources such as chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and grain, a supplement containing 10 to 75 mg of vitamin B6 is often recommended for those experiencing sleep disorders.
Since this is one of the few vitamins that can have toxic side effects, such as irreversible neurological damage, when used high doses above 2 grams per day, it should be consumed after consultation along with your physician. It is contraindicated to be used in those with Parkinson's disease who're on L-dopa treatment as it can reduce the effectiveness with the drug.
Other Nutrients That Can Help
Although Vitamin B6 is can relieve insomnia, it's a good idea taken in combination with other B-vitamins affecting brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). Vitamin B12 promotes sleep and modulates the circadian rhythm and brain temperature. It has been used to successfully treat serious circadian disorders. B12 is best consumed as methylcobalamin, a questionnaire that supports and maintains the nerves and promotes healthy degrees of brain chemicals.
herbs that help you sleep - Thiamine deficiency also can cause sleep disturbances. Folic acid (Vitamin B9) is also very important for maintenance of nerves integrity and, when taken along with other vitamins, can regulate serotonin production and mood. Magnesium and calcium are important for regulating nerve and muscle impulses and supplementation can prevent muscle cramps, and promote relaxation.
Besides these nutrients, there are a number of herbs that reduce anxiety, nervous tension and promote relaxation. Taking all these elements in a well-formulated sleep supplement can assist you avoid addictive prescription drugs that cause side effects and substance dependence.
