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

natural remedies for sleep deprivation - Sleep can be a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression along with other mood disorders falling asleep does not come easy. Night cramps and other neurological disorders can also make it hard to get the others we need. One of the most common causes of 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 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 is the basis for the action of anti-depressant medications like Prozac, Paxil and Effexor.

Vitamin B6, or pyridoxine, is an essential nutrient that plays a vital role in the production of serotonin. A serious malfunctioning of the nerves inside the body, neurologic disorders, muscle weakness and insomnia migh result from a deficiency of this significant nutrient. The effect of Vitamin B6 deficiency on sleep is comparable to the effect of serotonin depletion, when it comes to decreased deep body's temperature, altered REM patterns and shortening of the periods of deep sleep.

stabilize sleep - 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 time period 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 alternative to prescription drugs in the strategy for nocturnal leg cramps.

Although this nutrient can be obtained from food sources such as 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 mostly of the vitamins that can have toxic unwanted effects, such as irreversible neurological damage, when used high doses above 2 grams per day, it should be consumed after consultation with your physician. It is contraindicated to be used in those with Parkinson's disease who're on L-dopa treatment as it could reduce the effectiveness with 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). Vitamin B12 promotes sleep and modulates the circadian rhythm and brain temperature. It has been used to successfully treat serious circadian disorders. B12 is better consumed as methylcobalamin, a form that supports and maintains the central nervous system and promotes healthy levels of brain chemicals.

natural sleeping aids - Thiamine deficiency may also cause sleep disturbances. Vitamin b folic acid (Vitamin B9) is also extremely important 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 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 will help you avoid addictive prescription drugs that cause side effects and substance dependence.