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

natural sleep aid - Sleep is really 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 and other neurological disorders may also make it hard to get the others we need. One of the most common reasons for insomnia is a dysfunction inside the production and release 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 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 will 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 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 important nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, in terms of decreased deep temperature, altered REM patterns and shortening with the periods of deep sleep.

natural remedies for sleep apnea - Vitamin B6 has been discovered to be effective in the treating 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 substitute for 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 grains, a supplement containing 10 to 75 mg of vitamin B6 is usually 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 drawn in high doses above 2 grams per day, it should be consumed after consultation with your physician. It is contraindicated to use in those with Parkinson's disease who're 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 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 best consumed as methylcobalamin, an application that supports and maintains the nervous system and promotes healthy amounts of brain chemicals.

melatonin sleep - Thiamine deficiency can also cause sleep disturbances. Vitamin b folic acid (Vitamin B9) is also essential for maintenance of nerves integrity and, when taken and also other vitamins, can regulate serotonin production and mood. Magnesium and calcium are important for regulation 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 each one of these elements in a well-formulated sleep supplement can assist you avoid addictive medications that cause side effects and substance dependence.