Catharine Ormsby

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

natural remedies for sleeping - Sleep is a process that rejuvenates and refreshes us. But also for many people who suffer from insomnia, depression along with other mood disorders drifting off to sleep 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 within the production and release of brain chemicals called neurotransmitters.

Depression and insomnia can both be a consequence of 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 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 a vital role in the production of serotonin. An amazing malfunctioning of the central nervous system, neurologic disorders, muscle weakness and insomnia might occur from a deficiency of this significant nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, when it comes to decreased deep body temperature, altered REM patterns and shortening with the periods of deep sleep.

herbs that help you sleep - 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 amount of leg cramps in 86% of patients taking B complex capsules. The analysis concluded that B complex supplements really are a relatively safe and effective option to prescription drugs in the treatment 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 grain, a supplement containing 10 to 75 mg of vitamin B6 is often recommended for those suffering from 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 each day, it should be consumed after consultation together with your physician. It is contraindicated to use in those with Parkinson's disease who are on L-dopa treatment as it could reduce the effectiveness with the drug.

Other Nutrients That Can 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 most beneficial consumed as methylcobalamin, an application that supports and maintains the nerves and promotes healthy amounts of brain chemicals.

all natural sleep aid - Thiamine deficiency may also cause sleep disturbances. Folate (Vitamin B9) is also very 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 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 will help you avoid addictive prescription medications that cause side effects and substance dependence.