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

stabilize sleep - Sleep can be a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression along with other mood disorders dropping off to sleep does not come easy. Night cramps as well as 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 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 important 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 may be the basis for the action of anti-depressant medications like Prozac, Paxil and Effexor.

Vitamin B6, or pyridoxine, is central to the 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 can result from a deficiency of this crucial nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, when it comes to decreased deep body temperature, altered REM patterns and shortening with the periods of deep sleep.

natural sleeping remedies - Vitamin B6 has been found to be effective in the management 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 study concluded that B complex supplements are a relatively safe and effective alternative to prescription drugs in the strategy 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 whole grains, a supplement containing 10 to 75 mg of vitamin B6 is frequently recommended for those struggling with sleep disorders.

Since this is one of the few vitamins that can have toxic side effects, such as irreversible neurological damage, when drawn in high doses above 2 grams per day, it should be consumed after consultation together with your physician. It is contraindicated to use in those with Parkinson's disease who're on L-dopa treatment as it can 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 affecting brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). B12 promotes sleep and modulates the circadian rhythm and brain temperature. It is often 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.

supplement to help you sleep - Thiamine deficiency also can cause sleep disturbances. Folic acid (Vitamin B9) is also essential for maintenance of nervous system integrity and, when taken as well as 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 number 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.