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

natural remedies to sleep - Sleep is a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression and other mood disorders falling asleep does not come easy. Night cramps along with 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 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 essential 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. An amazing malfunctioning of the central nervous system, neurologic disorders, muscle weakness and insomnia migh result from a deficiency of this important nutrient. The effect of Vitamin B6 deficiency on sleep resembles the effect of serotonin depletion, when it comes to decreased deep body temperature, altered REM patterns and shortening of the periods of deep sleep.

natural remedies to sleep - Vitamin B6 has been found to be effective in the treating night leg cramps. One study showed significant remission and reduction in frequency, intensity and duration of leg cramps in 86% of patients taking B complex capsules. The analysis concluded that B complex supplements certainly 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 whole grain products, a supplement containing 10 to 75 mg of vitamin B6 is usually 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 taken in high doses above 2 grams each day, it should be consumed after consultation 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 with the drug.

Other Nutrients That will help

Although Vitamin B6 is can relieve insomnia, it is 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's been used to successfully treat serious circadian disorders. B12 is most beneficial consumed as methylcobalamin, an application that supports and maintains the nerves and promotes healthy degrees of brain chemicals.

sleep stabilizer - Thiamine deficiency can also cause sleep disturbances. Folate (Vitamin B9) is also very 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 unsafe effects 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 every one of these elements in a well-formulated sleep supplement can help you avoid addictive prescription medications that cause side effects and substance dependence.