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

all natural sleep aid - Sleep is really a process that rejuvenates and refreshes us. However for many people who suffer from insomnia, depression along with other mood disorders falling asleep does not come easy. Night cramps as well as 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 in 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 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 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 central nervous system, neurologic disorders, muscle weakness and insomnia might occur from a deficiency of this significant nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, in terms of decreased deep body's temperature, altered REM patterns and shortening from the periods of deep sleep.

all natural sleep aid - Vitamin B6 has been seen as to be effective in the management 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 analysis concluded that B complex supplements are a relatively safe and effective alternative to prescription drugs in the strategy to nocturnal leg cramps.

Although 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 often recommended for those struggling with sleep disorders.

Since this is one of the few vitamins that can have toxic unwanted effects, such as irreversible neurological damage, when drawn in high doses above 2 grams each day, it should be consumed after consultation together with your physician. It is contraindicated to use in those with Parkinson's disease who are on L-dopa treatment as it can reduce the effectiveness of the drug.

Other Nutrients That Can 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). Vitamin 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, a form that supports and maintains the nerves and promotes healthy levels of brain chemicals.

natural remedies to sleep - Thiamine deficiency can also cause sleep disturbances. Folate (Vitamin B9) is also extremely important for maintenance of 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 a number of herbs that reduce anxiety, nervous tension and promote relaxation. Taking every one of these elements in a well-formulated sleep supplement will help you avoid addictive prescription medications that cause side effects and substance dependence.