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

best natural sleep aid - Sleep is a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression and other mood disorders dropping 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 in the production and discharge 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 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 may be the basis for the action of anti-depressant medications like Prozac, Paxil and Effexor.

Vitamin B6, or pyridoxine, is an essential nutrient that plays an important role in the production of serotonin. A profound malfunctioning of the nervous system, neurologic disorders, muscle weakness and insomnia migh result from a deficiency of this crucial 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 of the periods of deep sleep.

supplement to help you sleep - Vitamin B6 has been found 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 research concluded that B complex supplements certainly are a relatively safe and effective alternative to prescription drugs in the strategy for 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 grains, a supplement containing 10 to 75 mg of vitamin B6 is often recommended for those suffering from sleep disorders.

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

Other Nutrients Which 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 is often used to successfully treat serious circadian disorders. B12 is most beneficial consumed as methylcobalamin, a questionnaire that supports and maintains the nervous system and promotes healthy levels of brain chemicals.

herbs that help you sleep - Thiamine deficiency can also cause sleep disturbances. Folate (Vitamin B9) is also essential for maintenance of central nervous system integrity and, when taken and also 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 variety 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.