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

vitamins that help you sleep - Sleep is a process that rejuvenates and refreshes us. However for many people who suffer from insomnia, depression and other mood disorders dropping off to sleep does not come easy. Night cramps and other neurological disorders can also make it hard to get the remainder we need. One of the most common causes of insomnia is a dysfunction within the production and discharge 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 a major 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 an essential nutrient that plays a vital role in the production of serotonin. A profound malfunctioning of the central 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, in terms of decreased deep body temperature, altered REM patterns and shortening from the periods of deep sleep.

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

Even if this nutrient can be obtained from food sources such as chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and whole grain products, a supplement containing 10 to 75 mg of vitamin B6 is often recommended for those suffering from sleep disorders.

Since this is one of the few vitamins that can have toxic unwanted effects, such as irreversible neurological damage, when drawn in high doses above 2 grams daily, it should be consumed after consultation along with your physician. It is contraindicated to be used in those with Parkinson's disease who're on L-dopa treatment as it could reduce the effectiveness with the drug.

Other Nutrients Which will 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). Vitamin B12 promotes sleep and modulates the circadian rhythm and brain temperature. It's been used to successfully treat serious circadian disorders. B12 is best consumed as methylcobalamin, a questionnaire 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. Folate (Vitamin B9) is also extremely important for maintenance of nerves integrity and, when taken along with 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 drugs that cause side effects and substance dependence.