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

natural remedies for sleep disorders - Sleep is really 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 may 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 launch 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 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 an essential nutrient that plays an important role in the production of serotonin. An amazing malfunctioning of the nervous system, neurologic disorders, muscle weakness and insomnia migh result from a deficiency of this important 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.

natural sleep supplements - Vitamin B6 has been discovered to be effective in the management of night leg cramps. One study showed significant remission and decrease in frequency, intensity and time period of leg cramps in 86% of patients taking B complex capsules. The study concluded that B complex supplements are a relatively safe and effective substitute for 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 grains, a supplement containing 10 to 75 mg of vitamin B6 is often recommended for those experiencing sleep disorders.

Since this is mostly of the vitamins that can have toxic unwanted effects, such as irreversible neurological damage, when drawn in high doses above 2 grams daily, 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 can reduce the effectiveness with the drug.

Other Nutrients That Can Help

Although Vitamin B6 is can relieve insomnia, it is 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's been used to successfully treat serious circadian disorders. B12 is best consumed as methylcobalamin, an application that supports and maintains the central nervous system and promotes healthy levels of brain chemicals.

herbs that help you sleep - Thiamine deficiency can also cause sleep disturbances. Folic acid (Vitamin B9) is also very important for maintenance of nerves 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 numerous of herbs that reduce anxiety, nervous tension and promote relaxation. Taking all these elements in a well-formulated sleep supplement can help you avoid addictive medications that cause side effects and substance dependence.