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

natural sleep remedies for insomnia - Sleep is really a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression as well as other mood disorders drifting off to sleep does not come easy. Night cramps as well as other neurological disorders can also make it hard to get the rest we need. One of the most common factors behind insomnia is a dysfunction inside the production and discharge 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 an important 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 vital role in the production of serotonin. An amazing malfunctioning of the central 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 is similar to the effect of serotonin depletion, in terms of decreased deep body's temperature, altered REM patterns and shortening with the periods of deep sleep.

natural remedies for sleeping - 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 treatment for nocturnal leg cramps.

Although this nutrient can be obtained from food sources for example 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 mostly of the vitamins that can have toxic side effects, such as irreversible neurological damage, when drawn in high doses above 2 grams daily, it should be consumed after consultation along with your physician. It is contraindicated for use in those with Parkinson's disease who are on L-dopa treatment as it can certainly reduce the effectiveness of 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 which affect 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 better consumed as methylcobalamin, a form that supports and maintains the nervous system and promotes healthy levels of brain chemicals.

natural sleep aid - Thiamine deficiency also can cause sleep disturbances. Vitamin b folic acid (Vitamin B9) is also essential for maintenance of nerves 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 variety of herbs that reduce anxiety, nervous tension and promote relaxation. Taking all these elements in a well-formulated sleep supplement can help you avoid addictive prescription drugs that cause side effects and substance dependence.