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Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
natural remedies for sleeping - Sleep is a process that rejuvenates and refreshes us. However for many people who suffer from insomnia, depression as well as other mood disorders dropping off to sleep does not come easy. Night cramps and other neurological disorders may also make it hard to get the others we need. One of the most common causes of insomnia is a dysfunction in the production and release of brain chemicals called neurotransmitters.
Depression and insomnia can both derive 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 may be the basis for the action of anti-depressant medications like Prozac, Paxil and Effexor.
Vitamin B6, or pyridoxine, is central to the nutrient that plays a crucial role in the production of serotonin. An amazing malfunctioning of the nervous system, neurologic disorders, muscle weakness and insomnia can result from a deficiency of this crucial nutrient. The effect of Vitamin B6 deficiency on sleep is comparable to the effect of serotonin depletion, when it comes to decreased deep body temperature, altered REM patterns and shortening with the periods of deep sleep.
herbs that help you sleep - 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 time period 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 alternative to prescription drugs in the treatment for nocturnal leg cramps.
Although this nutrient can be obtained from food sources including chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and grain, a supplement containing 10 to 75 mg of vitamin B6 is usually recommended for those suffering from sleep disorders.
Since this is one of the few vitamins that can have toxic side effects, such as irreversible neurological damage, when taken in high doses above 2 grams each day, it should be consumed after consultation together with your physician. It is contraindicated to use in those with Parkinson's disease that are on L-dopa treatment as it can certainly reduce the effectiveness of the drug.
Other Nutrients That Can Help
Although Vitamin B6 is can relieve insomnia, it is best taken in combination with other B-vitamins affecting brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). 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, an application that supports and maintains the central nervous system and promotes healthy degrees of brain chemicals.
natural sleep remedies - Thiamine deficiency also can cause sleep disturbances. Vitamin b folic acid (Vitamin B9) is also very important for maintenance of nerves integrity and, when taken as well as 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 help you avoid addictive prescription medications that cause side effects and substance dependence.
