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

natural remedies for sleep deprivation - Sleep is a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression along with other mood disorders drifting off to sleep does not come easy. Night cramps along with other neurological disorders can also make it hard to get the rest we need. One of the most common reasons for insomnia is a dysfunction within the production and discharge 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 very 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 is 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. A serious malfunctioning of the nerves inside the body, neurologic disorders, muscle weakness and insomnia might occur from a deficiency of this significant nutrient. The effect of Vitamin B6 deficiency on sleep resembles the effect of serotonin depletion, in terms of decreased deep body's temperature, altered REM patterns and shortening of the periods of deep sleep.

melatonin sleep aid - Vitamin B6 has been seen as to be effective in the management of night leg cramps. One study showed significant remission and reduction in frequency, intensity and amount of leg cramps in 86% of patients taking B complex capsules. The research concluded that B complex supplements really are a relatively safe and effective alternative to prescription drugs in the treatment for nocturnal leg cramps.

Even though 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 usually recommended for those struggling with sleep disorders.

Since this is one of the few vitamins that can have toxic side 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 for use in those with Parkinson's disease who're on L-dopa treatment as it can certainly reduce the effectiveness with the drug.

Other Nutrients That Can 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 has been used to successfully treat serious circadian disorders. B12 is most beneficial consumed as methylcobalamin, a form that supports and maintains the nervous system and promotes healthy levels of brain chemicals.

herbs to help you sleep - Thiamine deficiency can also cause sleep disturbances. Folate (Vitamin B9) is also essential for maintenance of central nervous system integrity and, when taken along with 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 a number of herbs that reduce anxiety, nervous tension and promote relaxation. Taking all these elements in a well-formulated sleep supplement can assist you avoid addictive medications that cause side effects and substance dependence.