Charlene Nakagawa

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

natural remedies for sleep - Sleep is a process that rejuvenates and refreshes us. However for many people who suffer from insomnia, depression along with 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 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 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 a vital nutrient that plays a vital role in the production of serotonin. A profound malfunctioning of the nervous system, 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, in terms of decreased deep body temperature, altered REM patterns and shortening from the periods of deep sleep.

herbs that help you sleep - Vitamin B6 has been discovered to be effective in the treating night leg cramps. One study showed significant remission and reduction 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 alternative to prescription drugs in the strategy to nocturnal leg cramps.

Even though 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 struggling with sleep disorders.

Since this is mostly of the vitamins that can have toxic side 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 to use in those with Parkinson's disease who are on L-dopa treatment as it can reduce the effectiveness from the drug.

Other Nutrients Which will help

Although Vitamin B6 is can relieve insomnia, it is 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's been used to successfully treat serious circadian disorders. B12 is better consumed as methylcobalamin, a form that supports and maintains the central nervous system and promotes healthy levels of brain chemicals.

natural remedies for sleep apnea - Thiamine deficiency also can cause sleep disturbances. Vitamin b folic acid (Vitamin B9) is also very important for maintenance of nervous system integrity and, when taken as well as 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 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 medications that cause side effects and substance dependence.