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

herbs that help you sleep - Sleep is really a process that rejuvenates and refreshes us. But also 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 factors behind insomnia is a dysfunction in the production and release 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 very 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 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 a crucial role in the production of serotonin. A serious malfunctioning of the central nervous system, neurologic disorders, muscle weakness and insomnia can result from a deficiency of this significant nutrient. The effect of Vitamin B6 deficiency on sleep resembles the effect of serotonin depletion, with regards to decreased deep body temperature, altered REM patterns and shortening of the periods of deep sleep.

herbs that help you sleep - Vitamin B6 has been found to be effective in the treating 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 analysis concluded that B complex supplements really 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 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 frequently recommended for those struggling with 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 with your physician. It is contraindicated to 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 That will 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 is often used to successfully treat serious circadian disorders. B12 is best consumed as methylcobalamin, a form that supports and maintains the nerves and promotes healthy degrees of brain chemicals.

natural sleep supplements - Thiamine deficiency also can cause sleep disturbances. Vitamin b folic acid (Vitamin B9) is also very important for maintenance of central nervous system integrity and, when taken and also other vitamins, can regulate serotonin production and mood. Calcium and magnesium are important for regulating 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 medications that cause side effects and substance dependence.