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Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
natural remedies for sleep - Sleep is really a process that rejuvenates and refreshes us. But also for many people who suffer from insomnia, depression as well as other mood disorders drifting off to sleep does not come easy. Night cramps along with other neurological disorders may also make it hard to get the rest we need. One of the most common causes of insomnia is a dysfunction within the production and release of brain chemicals called neurotransmitters.
Depression and insomnia can both be a consequence of 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 an important 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 crucial role in the production of serotonin. A serious malfunctioning of the central nervous system, neurologic disorders, muscle weakness and insomnia migh result from a deficiency of this significant nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, in terms of decreased deep body's temperature, altered REM patterns and shortening of the periods of deep sleep.
natural sleep remedies for insomnia - Vitamin B6 has been seen as 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 study concluded that B complex supplements really are a relatively safe and effective option to prescription drugs in the strategy for nocturnal leg cramps.
Even if this nutrient can be obtained from food sources including chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and whole grains, a supplement containing 10 to 75 mg of vitamin B6 is usually recommended for those experiencing sleep disorders.
Since this is mostly of the vitamins that can have toxic unwanted effects, such as irreversible neurological damage, when drawn in high doses above 2 grams each day, it should be consumed after consultation along with your physician. It is contraindicated for use in those with Parkinson's disease that are on L-dopa treatment as it can certainly reduce the effectiveness from the drug.
Other Nutrients Which will help
Although Vitamin B6 is can relieve insomnia, it's best taken in combination with other B-vitamins which affect brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). Vitamin B12 promotes sleep and modulates the circadian rhythm and brain temperature. It is often used to successfully treat serious circadian disorders. B12 is better consumed as methylcobalamin, a form that supports and maintains the nervous system and promotes healthy levels of brain chemicals.
melatonin sleep pills - Thiamine deficiency may also cause sleep disturbances. Vitamin b folic acid (Vitamin B9) is also extremely important for maintenance of nerves integrity and, when taken and also other vitamins, can regulate serotonin production and mood. Magnesium and calcium are important for regulation of nerve and muscle impulses and supplementation can prevent muscle cramps, and promote relaxation.
Besides these nutrients, there are numerous of herbs that reduce anxiety, nervous tension and promote relaxation. Taking all these elements in a well-formulated sleep supplement can help you avoid addictive medications that cause side effects and substance dependence.
