Katherin Mauldin

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

herbs to help you sleep - Sleep can be a process that rejuvenates and refreshes us. However for many people who suffer from insomnia, depression and other mood disorders dropping off to sleep does not come easy. Night cramps and other neurological disorders also can make it hard to get the rest 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 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 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 central to the nutrient that plays an important role in the production of serotonin. A serious malfunctioning of the nervous system, neurologic disorders, muscle weakness and insomnia might occur from a deficiency of this crucial nutrient. The effect of Vitamin B6 deficiency on sleep is comparable 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 found to be effective in the treating 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 substitute for prescription drugs in the treatment for nocturnal leg cramps.

Even if this nutrient can be obtained from food sources such as 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 suffering from sleep disorders.

Since this is one of the few vitamins that can have toxic negative effects, such as irreversible neurological damage, when taken in high doses above 2 grams daily, it should be consumed after consultation together with your physician. It is contraindicated to use in those with Parkinson's disease that are on L-dopa treatment as it can 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 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 most beneficial consumed as methylcobalamin, an application that supports and maintains the nerves and promotes healthy degrees of brain chemicals.

natural supplements for sleep - Thiamine deficiency can also cause sleep disturbances. Folate (Vitamin B9) is also extremely important for maintenance of nerves integrity and, when taken along with other vitamins, can regulate serotonin production and mood. Calcium and magnesium are important for unsafe effects of 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 each one of these elements in a well-formulated sleep supplement can help you avoid addictive prescription medications that cause side effects and substance dependence.