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Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps

natural sleep remedies - 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 as well as other neurological disorders can also make it hard to get the rest we need. One of the most common causes of insomnia is a dysfunction inside the production and launch 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 a major 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. An amazing malfunctioning of the nervous system, neurologic disorders, muscle weakness and insomnia can result from a deficiency of this important nutrient. The effect of Vitamin B6 deficiency on sleep is comparable to the effect of serotonin depletion, in terms of decreased deep temperature, altered REM patterns and shortening of the periods of deep sleep.

natural sleeping pills - Vitamin B6 has been found to be effective in the treating night leg cramps. One study showed significant remission and lowering of frequency, intensity and time period of leg cramps in 86% of patients taking B complex capsules. The analysis 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 for example 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 struggling with sleep disorders.

Since this is one of the few vitamins that can have toxic negative effects, such as irreversible neurological damage, when taken in high doses above 2 grams daily, it should be consumed after consultation with your physician. It is contraindicated for use in those with Parkinson's disease who are 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 which affect brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). B12 promotes sleep and modulates the circadian rhythm and brain temperature. It is often 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 to help you sleep - Thiamine deficiency may also cause sleep disturbances. Vitamin b folic acid (Vitamin B9) is also essential for maintenance of central nervous system integrity and, when taken along with other vitamins, can regulate serotonin production and mood. Magnesium and calcium are important for unsafe effects 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.