Babara Saunders

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

melatonin sleep pills - Sleep is really a process that rejuvenates and refreshes us. But also for many people who suffer from insomnia, depression as well as other mood disorders falling asleep 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 factors behind insomnia is a dysfunction inside 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 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 is 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 crucial role in the production of serotonin. A profound 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 temperature, altered REM patterns and shortening with the periods of deep sleep.

stabilize sleep - 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 analysis concluded that B complex supplements certainly are a relatively safe and effective option to prescription drugs in the strategy to nocturnal leg cramps.

Even if this nutrient can be obtained from food sources such as chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and whole grain products, a supplement containing 10 to 75 mg of vitamin B6 is often recommended for those experiencing sleep disorders.

Since this is one of the few vitamins that can have toxic side effects, such as irreversible neurological damage, when taken in high doses above 2 grams daily, it should be consumed after consultation with your physician. It is contraindicated to use in those with Parkinson's disease who are on L-dopa treatment as it can certainly reduce the effectiveness with the drug.

Other Nutrients Which will help

Although Vitamin B6 is can relieve insomnia, it's 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 is often used to successfully treat serious circadian disorders. B12 is better consumed as methylcobalamin, a form that supports and maintains the nerves and promotes healthy levels of brain chemicals.

best natural sleep aid - Thiamine deficiency can also cause sleep disturbances. Folate (Vitamin B9) is also extremely important for maintenance of central nervous system integrity and, when taken and also other vitamins, can regulate serotonin production and mood. Calcium and magnesium are important for unsafe effects of 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 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.