Joni Bragg

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

natural sleep aid - Sleep can be a process that rejuvenates and refreshes us. But 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 also can make it hard to get the rest we need. One of the most common factors behind insomnia is a dysfunction within the production and release 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 essential 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 is 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 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 crucial nutrient. The effect of Vitamin B6 deficiency on sleep resembles the effect of serotonin depletion, with regards to decreased deep body's temperature, altered REM patterns and shortening from the periods of deep sleep.

melatonin sleep pills - Vitamin B6 has been discovered to be effective in the management of 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 study concluded that B complex supplements really 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 such as chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and grain, a supplement containing 10 to 75 mg of vitamin B6 is frequently recommended for those struggling with sleep disorders.

Since this is mostly of the vitamins that can have toxic negative effects, such as irreversible neurological damage, when used high doses above 2 grams each day, it should be consumed after consultation 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 with the drug.

Other Nutrients That will 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). Vitamin B12 promotes sleep and modulates the circadian rhythm and brain temperature. It's been used to successfully treat serious circadian disorders. B12 is most beneficial consumed as methylcobalamin, a form that supports and maintains the nerves and promotes healthy levels of brain chemicals.

herbs that help you sleep - Thiamine deficiency may also cause sleep disturbances. 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. Calcium and magnesium 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 each one of these elements in a well-formulated sleep supplement can assist you avoid addictive prescription medications that cause side effects and substance dependence.