Cathie Huskins
De BISAWiki
Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
natural sleep aid - Sleep can be a process that rejuvenates and refreshes us. However 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 can also make it hard to get the rest 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 very important in the production of the sleep hormone melatonin and, among other functions, plays a significant 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 a vital nutrient that plays a vital 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 body's temperature, altered REM patterns and shortening with the periods of deep sleep.
herbs that help you sleep - Vitamin B6 has been seen as to be effective in the management of night leg cramps. One study showed significant remission and lowering of frequency, intensity and time period of leg cramps in 86% of patients taking B complex capsules. The analysis concluded that B complex supplements are a relatively safe and effective substitute for prescription drugs in the treatment for nocturnal leg cramps.
Although this nutrient can be obtained from food sources for example chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and whole grain products, 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 side effects, such as irreversible neurological damage, when used high doses above 2 grams daily, it should be consumed after consultation with your physician. It is contraindicated to be used in those with Parkinson's disease who are on L-dopa treatment as it can reduce the effectiveness from 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). B12 promotes sleep and modulates the circadian rhythm and brain temperature. It has been used to successfully treat serious circadian disorders. B12 is best consumed as methylcobalamin, a form that supports and maintains the nerves and promotes healthy amounts of brain chemicals.
sleep and stabilizer - Thiamine deficiency also can cause sleep disturbances. Folic acid (Vitamin B9) is also essential for maintenance of central nervous system integrity and, when taken as well as 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 numerous of herbs that reduce anxiety, nervous tension and promote relaxation. Taking each one of these elements in a well-formulated sleep supplement will help you avoid addictive prescription medications that cause side effects and substance dependence.
