Lena Jeffrey

De BISAWiki

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

vitamins that help you sleep - Sleep is a process that rejuvenates and refreshes us. However for many people who suffer from insomnia, depression along with other mood disorders dropping off to sleep does not come easy. Night cramps as well as other neurological disorders may also make it hard to get the remainder we need. One of the most common reasons for insomnia is a dysfunction inside 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 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 may be 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 profound 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 comparable to the effect of serotonin depletion, in terms of decreased deep temperature, altered REM patterns and shortening from the periods of deep sleep.

herbs to help you sleep - Vitamin B6 has been found 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 research concluded that B complex supplements certainly are a relatively safe and effective alternative to prescription drugs in the strategy 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 usually 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 used high doses above 2 grams each day, it should be consumed after consultation along with your physician. It is contraindicated for use in those with Parkinson's disease who are on L-dopa treatment as it can certainly reduce the effectiveness of the drug.

Other Nutrients That will help

Although Vitamin B6 is can relieve insomnia, it is best taken in combination with other B-vitamins affecting 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 most beneficial consumed as methylcobalamin, a questionnaire that supports and maintains the nerves and promotes healthy levels of brain chemicals.

natural supplements for sleep - Thiamine deficiency also can cause sleep disturbances. Vitamin b folic acid (Vitamin B9) is also extremely important for maintenance of nerves integrity and, when taken and also 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 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 prescription medications that cause side effects and substance dependence.