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

natural sleeping remedies - Sleep is really a process that rejuvenates and refreshes us. But also for many people who suffer from insomnia, depression as well as other mood disorders dropping off to sleep does not come easy. Night cramps and other neurological disorders may also make it hard to get the others we need. One of the most common causes of insomnia is a dysfunction within 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 essential 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 will 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 an important 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 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 of the periods of deep sleep.

natural remedies for sleep apnea - Vitamin B6 has been found to be effective in the management of night leg cramps. One study showed significant remission and lowering of frequency, intensity and duration of leg cramps in 86% of patients taking B complex capsules. The research concluded that B complex supplements are a relatively safe and effective substitute for prescription drugs in the strategy to nocturnal leg cramps.

Even though this nutrient can be obtained from food sources including 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 mostly of the 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 along with your physician. It is contraindicated to be used in those with Parkinson's disease who 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 that affect brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). B12 promotes sleep and modulates the circadian rhythm and brain temperature. It has been used to successfully treat serious circadian disorders. B12 is better consumed as methylcobalamin, an application that supports and maintains the nervous system and promotes healthy levels of brain chemicals.

natural remedies for sleeping - Thiamine deficiency may also cause sleep disturbances. Folic acid (Vitamin B9) is also extremely important for maintenance of nervous system integrity and, when taken along with 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 all these elements in a well-formulated sleep supplement can help you avoid addictive prescription medications that cause side effects and substance dependence.