Danica Rangel

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

natural sleep remedies - Sleep is really a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression along with other mood disorders drifting 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 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 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 a crucial 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, when it comes to decreased deep body's temperature, altered REM patterns and shortening of the periods of deep sleep.

herbs that help you sleep - Vitamin B6 has been found to be effective in the treatment of night leg cramps. One study showed significant remission and decrease in frequency, intensity and duration of leg cramps in 86% of patients taking B complex capsules. The study concluded that B complex supplements certainly are a relatively safe and effective alternative to prescription drugs in the strategy for nocturnal leg cramps.

Even though this nutrient can be obtained from food sources for example chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and whole grains, a supplement containing 10 to 75 mg of vitamin B6 is usually recommended for those suffering from 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 together with your physician. It is contraindicated for use in those with Parkinson's disease who are on L-dopa treatment as it could reduce the effectiveness of the drug.

Other Nutrients Which 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). Vitamin B12 promotes sleep and modulates the circadian rhythm and brain temperature. It is often used to successfully treat serious circadian disorders. B12 is better consumed as methylcobalamin, an application that supports and maintains the nerves 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 very important for maintenance of nerves integrity and, when taken and also other vitamins, can regulate serotonin production and mood. Calcium and magnesium 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 every one of these elements in a well-formulated sleep supplement will help you avoid addictive medications that cause side effects and substance dependence.