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

natural sleep aids - Sleep is really a process that rejuvenates and refreshes us. However for many people who suffer from insomnia, depression as well as other mood disorders dropping off to sleep does not come easy. Night cramps and other neurological disorders may also make it hard to get the rest we need. One of the most common reasons for insomnia is a dysfunction inside the production and launch of brain chemicals called neurotransmitters.

Depression and insomnia can both be a consequence of 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 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 an important role in the production of serotonin. A profound malfunctioning of the nervous system, neurologic disorders, muscle weakness and insomnia might occur from a deficiency of this crucial nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, when it comes to decreased deep body temperature, altered REM patterns and shortening from the periods of deep sleep.

herbs to help you sleep - Vitamin B6 has been seen as to be effective in the management of night leg cramps. One study showed significant remission and decrease in frequency, intensity and time period of leg cramps in 86% of patients taking B complex capsules. The analysis concluded that B complex supplements are a relatively safe and effective option 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 grain, a supplement containing 10 to 75 mg of vitamin B6 is frequently recommended for those suffering from sleep disorders.

Since this is one of the few vitamins that can have toxic negative 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 to be used in those with Parkinson's disease who are on L-dopa treatment as it could 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 that affect brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). Vitamin 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, a questionnaire that supports and maintains the nervous system and promotes healthy degrees of brain chemicals.

herbs to help you sleep - Thiamine deficiency may also cause sleep disturbances. Vitamin b folic acid (Vitamin B9) is also very 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 unsafe effects of 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 all these elements in a well-formulated sleep supplement will help you avoid addictive prescription medications that cause side effects and substance dependence.