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

natural sleep aids - Sleep can be a process that rejuvenates and refreshes us. However for many people who suffer from insomnia, depression as well as 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 in the production and discharge of brain chemicals called neurotransmitters.

Depression and insomnia can both derive from 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 an important role in the production of serotonin. A profound malfunctioning of the central nervous system, neurologic disorders, muscle weakness and insomnia migh result from a deficiency of this significant nutrient. The effect of Vitamin B6 deficiency on sleep resembles the effect of serotonin depletion, with regards to decreased deep temperature, altered REM patterns and shortening from the periods of deep sleep.

melatonin sleep aid - Vitamin B6 has been discovered to be effective in the treatment of night leg cramps. One study showed significant remission and reduction in frequency, intensity and time period of leg cramps in 86% of patients taking B complex capsules. The analysis concluded that B complex supplements really are a relatively safe and effective option to prescription drugs in the treatment for nocturnal leg cramps.

Even if 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 experiencing sleep disorders.

Since this is mostly of the vitamins that can have toxic side effects, such as irreversible neurological damage, when used high doses above 2 grams each day, it should be consumed after consultation together with your physician. It is contraindicated to use in those with Parkinson's disease who are on L-dopa treatment as it could reduce the effectiveness of the drug.

Other Nutrients That Can 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). 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.

stabilize sleep - 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 numerous of herbs that reduce anxiety, nervous tension and promote relaxation. Taking all these elements in a well-formulated sleep supplement will help you avoid addictive prescription medications that cause side effects and substance dependence.