Geraldine Depew

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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. However for many people who suffer from insomnia, depression along with other mood disorders drifting off to sleep does not come easy. Night cramps and other neurological disorders also can make it hard to get the rest 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 significant 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. An amazing malfunctioning of the nerves inside the body, neurologic disorders, muscle weakness and insomnia migh result from a deficiency of this significant nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, with regards to decreased deep body's temperature, altered REM patterns and shortening from the periods of deep sleep.

natural remedies to sleep - 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 amount 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 treatment 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 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 drawn in high doses above 2 grams each day, it should be consumed after consultation with your physician. It is contraindicated to be used in those with Parkinson's disease that are on L-dopa treatment as it can certainly reduce the effectiveness from the drug.

Other Nutrients That Can Help

Although Vitamin B6 is can relieve insomnia, it is 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 best consumed as methylcobalamin, a questionnaire that supports and maintains the nerves and promotes healthy amounts of brain chemicals.

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