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

natural supplements for sleep - Sleep is a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression and other mood disorders drifting off to sleep does not come easy. Night cramps along with 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 inside 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 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 a vital nutrient that plays a vital role in the production of serotonin. A serious 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, with regards to decreased deep body temperature, altered REM patterns and shortening from the periods of deep sleep.

herbs that help you sleep - Vitamin B6 has been seen as to be effective in the treating 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 research concluded that B complex supplements are a relatively safe and effective alternative to prescription drugs in the strategy to nocturnal leg cramps.

Even if this nutrient can be obtained from food sources such as 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 suffering from sleep disorders.

Since this is one of the few vitamins that can have toxic unwanted 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 for use in those with Parkinson's disease who're on L-dopa treatment as it could reduce the effectiveness from 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 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 most beneficial consumed as methylcobalamin, an application that supports and maintains the nervous system and promotes healthy levels of brain chemicals.

vitamins that help you sleep - Thiamine deficiency may also cause sleep disturbances. Folic acid (Vitamin B9) is also extremely important for maintenance of central nervous system integrity and, when taken along with 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 can help you avoid addictive medications that cause side effects and substance dependence.