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

supplement to help you sleep - Sleep is a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression as well as other mood disorders dropping off to sleep does not come easy. Night cramps along with 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 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 an important 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 a crucial role in the production of serotonin. An amazing malfunctioning of the central nervous system, neurologic disorders, muscle weakness and insomnia can result from a deficiency of this crucial nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, with regards to decreased deep body's temperature, altered REM patterns and shortening with the periods of deep sleep.

natural sleep remedies for insomnia - Vitamin B6 has been discovered to be effective in the management of night leg cramps. One study showed significant remission and reduction in frequency, intensity and duration of leg cramps in 86% of patients taking B complex capsules. The study concluded that B complex supplements certainly 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 for example 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 struggling with sleep disorders.

Since this is one of the few vitamins that can have toxic negative effects, such as irreversible neurological damage, when used 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 who are on L-dopa treatment as it can certainly reduce the effectiveness of the drug.

Other Nutrients That will help

Although Vitamin B6 is can relieve insomnia, it's best 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 form that supports and maintains the nerves and promotes healthy levels of brain chemicals.

natural supplements for sleep - Thiamine deficiency also can cause sleep disturbances. Folate (Vitamin B9) is also extremely important for maintenance of 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 number of herbs that reduce anxiety, nervous tension and promote relaxation. Taking every one of these elements in a well-formulated sleep supplement can assist you avoid addictive medications that cause side effects and substance dependence.