Marcella McCann
De BISAWiki
Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
herbs that help you sleep - Sleep is a process that rejuvenates and refreshes us. However for many people who suffer from insomnia, depression and other mood disorders dropping off to sleep does not come easy. Night cramps and other neurological disorders can also make it hard to get the others we need. One of the most common factors behind insomnia is a dysfunction in 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 an important 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 an essential nutrient that plays an important role in the production of serotonin. A serious malfunctioning of the nervous system, neurologic disorders, muscle weakness and insomnia might occur from a deficiency of this crucial nutrient. The effect of Vitamin B6 deficiency on sleep is similar to the effect of serotonin depletion, with regards to decreased deep temperature, altered REM patterns and shortening from the periods of deep sleep.
natural sleeping remedies - 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 study concluded that B complex supplements certainly 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 whole grains, 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 drawn 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're on L-dopa treatment as it can certainly reduce the effectiveness with the drug.
Other Nutrients That Can Help
Although Vitamin B6 is can relieve insomnia, it is best taken in combination with other B-vitamins which 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 better consumed as methylcobalamin, a questionnaire that supports and maintains the central nervous system and promotes healthy levels of brain chemicals.
stabilize sleep - Thiamine deficiency may also cause sleep disturbances. Folic acid (Vitamin B9) is also very important 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 drugs that cause side effects and substance dependence.
