Gudrun Eshelman

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

natural sleep remedies - Sleep can be 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 as well as other neurological disorders also can make it hard to get the others we need. One of the most common causes of 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 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 central to the nutrient that plays a crucial role in the production of serotonin. A profound malfunctioning of the nerves inside the body, neurologic disorders, muscle weakness and insomnia can result from a deficiency of this significant nutrient. The effect of Vitamin B6 deficiency on sleep is comparable to the effect of serotonin depletion, in terms of decreased deep body temperature, altered REM patterns and shortening from the periods of deep sleep.

natural remedies for sleep deprivation - Vitamin B6 has been found to be effective in the management of 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 study concluded that B complex supplements really are a relatively safe and effective alternative to prescription drugs in the strategy 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 grain, a supplement containing 10 to 75 mg of vitamin B6 is frequently recommended for those struggling with sleep disorders.

Since this is one of the few 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 along 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 with 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 that 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 best consumed as methylcobalamin, a form that supports and maintains the central nervous system and promotes healthy degrees of brain chemicals.

melatonin sleep aid - Thiamine deficiency can also cause sleep disturbances. Folate (Vitamin B9) is also essential for maintenance of central nervous system integrity and, when taken and also 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 each one of these elements in a well-formulated sleep supplement will help you avoid addictive prescription medications that cause side effects and substance dependence.