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

best natural sleep aid - Sleep can be a process that rejuvenates and refreshes us. However for many people who suffer from insomnia, depression and other mood disorders dropping 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 causes of insomnia is a dysfunction in the production and release 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 a vital nutrient that plays a crucial role in the production of serotonin. A serious malfunctioning of the nerves inside the body, neurologic disorders, muscle weakness and insomnia can 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 body's temperature, altered REM patterns and shortening with the periods of deep sleep.

natural remedies for sleep deprivation - Vitamin B6 has been discovered to be effective in the management 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 analysis concluded that B complex supplements are a relatively safe and effective substitute for prescription drugs in the strategy to 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 often 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 used high doses above 2 grams each day, it should be consumed after consultation along with your physician. It is contraindicated to be used in those with Parkinson's disease who are on L-dopa treatment as it can certainly reduce the effectiveness of the drug.

Other Nutrients That will help

Although Vitamin B6 is can relieve insomnia, it's a good idea 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 has been used to successfully treat serious circadian disorders. B12 is best consumed as methylcobalamin, an application that supports and maintains the nervous system and promotes healthy degrees of brain chemicals.

supplement to help you sleep - Thiamine deficiency may also cause sleep disturbances. Folate (Vitamin B9) is also essential 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 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 each one of these elements in a well-formulated sleep supplement will help you avoid addictive prescription medications that cause side effects and substance dependence.