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

melatonin sleep aid - Sleep is really a process that rejuvenates and refreshes us. But also for many people who suffer from insomnia, depression and other mood disorders falling asleep does not come easy. Night cramps as well as other neurological disorders may also make it hard to get the remainder we need. One of the most common factors behind insomnia is a dysfunction in 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 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 is 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 a vital role in the production of serotonin. An amazing malfunctioning of the nerves inside the body, neurologic disorders, muscle weakness and insomnia can result from a deficiency of this important 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 of the periods of deep sleep.

natural sleep remedies - Vitamin B6 has been found to be effective in the treatment 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 certainly 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 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 often recommended for those struggling with sleep disorders.

Since this is one of the few 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're on L-dopa treatment as it can reduce the effectiveness from the drug.

Other Nutrients That Can Help

Although Vitamin B6 is can relieve insomnia, it's best taken in combination with other B-vitamins which 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, a questionnaire that supports and maintains the nerves and promotes healthy degrees of brain chemicals.

sleep stabilizer - Thiamine deficiency can also cause sleep disturbances. Folic acid (Vitamin B9) is also extremely important for maintenance of central nervous system integrity and, when taken as well as other vitamins, can regulate serotonin production and mood. Magnesium and calcium are important for regulating 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 each one of these elements in a well-formulated sleep supplement will help you avoid addictive medications that cause side effects and substance dependence.