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

natural remedies for sleep - Sleep is really a process that rejuvenates and refreshes us. However 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 also can make it hard to get the remainder we need. One of the most common factors behind insomnia is a dysfunction in 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 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 crucial role in the production of serotonin. A serious malfunctioning of the nervous system, neurologic disorders, muscle weakness and insomnia can result from a deficiency of this significant nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, in terms of decreased deep body temperature, altered REM patterns and shortening from the periods of deep sleep.

sleep stabilizer - Vitamin B6 has been found to be effective in the treatment of 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 research concluded that B complex supplements are a relatively safe and effective option to prescription drugs in the strategy to nocturnal leg cramps.

Even though this nutrient can be obtained from food sources such as chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and grain, a supplement containing 10 to 75 mg of vitamin B6 is usually recommended for those suffering from 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 each day, it should be consumed after consultation with your physician. It is contraindicated to use in those with Parkinson's disease that are 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 is best 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 has been used to successfully treat serious circadian disorders. B12 is most beneficial consumed as methylcobalamin, a questionnaire that supports and maintains the nervous system and promotes healthy levels of brain chemicals.

natural sleep remedies - Thiamine deficiency also can 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. 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 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.