Louanne Dalton

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

natural supplement for sleep - Sleep is a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression and other mood disorders falling asleep does not come easy. Night cramps along with other neurological disorders can also make it hard to get the others we need. One of the most common reasons for insomnia is a dysfunction within the production and release 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 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. A serious malfunctioning of the central nervous system, 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, with regards to decreased deep temperature, altered REM patterns and shortening with the periods of deep sleep.

natural sleep remedies - Vitamin B6 has been seen as to be effective in the treatment of night leg cramps. One study showed significant remission and decrease 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 option to prescription drugs in the treatment for nocturnal leg cramps.

Although this nutrient can be obtained from food sources including 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 experiencing sleep disorders.

Since this is mostly of the vitamins that can have toxic side effects, such as irreversible neurological damage, when taken in high doses above 2 grams per day, it should be consumed after consultation together with your physician. It is contraindicated to use in those with Parkinson's disease who're on L-dopa treatment as it could reduce the effectiveness from 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). 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 form that supports and maintains the central nervous system and promotes healthy levels of brain chemicals.

natural sleep remedies for insomnia - Thiamine deficiency may also cause sleep disturbances. Vitamin b folic acid (Vitamin B9) is also essential for maintenance of nervous system integrity and, when taken as well as other vitamins, can regulate serotonin production and mood. Magnesium and calcium are important for regulation 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 all these elements in a well-formulated sleep supplement can help you avoid addictive medications that cause side effects and substance dependence.