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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. But for many people who suffer from insomnia, depression and other mood disorders drifting 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 reasons for 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 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 serious malfunctioning of the central nervous system, neurologic disorders, muscle weakness and insomnia migh result from a deficiency of this crucial nutrient. The effect of Vitamin B6 deficiency on sleep resembles the effect of serotonin depletion, in terms of decreased deep body's temperature, altered REM patterns and shortening from the periods of deep sleep.

natural remedies to sleep - Vitamin B6 has been seen as 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 research 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 including chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and whole grain products, a supplement containing 10 to 75 mg of vitamin B6 is usually recommended for those struggling with 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 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 reduce the effectiveness from the drug.

Other Nutrients Which will help

Although Vitamin B6 is can relieve insomnia, it's best taken in combination with other B-vitamins that affect brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). Vitamin 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 nervous system and promotes healthy levels of brain chemicals.

melatonin sleep aid - Thiamine deficiency may also cause sleep disturbances. Folic acid (Vitamin B9) is also very important for maintenance of nervous system integrity and, when taken and also 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 a number 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 drugs that cause side effects and substance dependence.