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

best natural sleep aid - Sleep is really a process that rejuvenates and refreshes us. However for many people who suffer from insomnia, depression as well as other mood disorders falling asleep does not come easy. Night cramps and other neurological disorders can also make it hard to get the rest we need. One of the most common factors behind insomnia is a dysfunction in 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 very 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 an important role in the production of serotonin. A serious malfunctioning of the nervous system, neurologic disorders, muscle weakness and insomnia might occur from a deficiency of this important nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, when it comes to decreased deep body temperature, altered REM patterns and shortening from the periods of deep sleep.

natural sleep remedies - Vitamin B6 has been discovered to be effective in the treatment of 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 analysis concluded that B complex supplements are a relatively safe and effective substitute for prescription drugs in the strategy to nocturnal leg cramps.

Although this nutrient can be obtained from food sources such as chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and whole grains, 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 negative 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 for use in those with Parkinson's disease that are on L-dopa treatment as it can reduce the effectiveness from the drug.

Other Nutrients That will help

Although Vitamin B6 is can relieve insomnia, it's a good idea 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 most beneficial consumed as methylcobalamin, a questionnaire that supports and maintains the central nervous system and promotes healthy levels of brain chemicals.

herbs to help you sleep - Thiamine deficiency may also cause sleep disturbances. 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 a variety of herbs that reduce anxiety, nervous tension and promote relaxation. Taking every one of these elements in a well-formulated sleep supplement can help you avoid addictive medications that cause side effects and substance dependence.