Janette Zeller
De BISAWiki
Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
natural remedies for sleeping - Sleep can be a process that rejuvenates and refreshes us. But also for many people who suffer from insomnia, depression as well as 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 rest we need. One of the most common factors behind insomnia is a dysfunction in the production and discharge 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 essential 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 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 can result from a deficiency of this crucial nutrient. The effect of Vitamin B6 deficiency on sleep resembles the effect of serotonin depletion, with regards to decreased deep body temperature, altered REM patterns and shortening of the periods of deep sleep.
melatonin sleep - Vitamin B6 has been discovered to be effective in the treating night leg cramps. One study showed significant remission and lowering of frequency, intensity and duration 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 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 whole grains, 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 negative 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 to use in those with Parkinson's disease who're on L-dopa treatment as it can 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 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 is often used to successfully treat serious circadian disorders. B12 is better consumed as methylcobalamin, a questionnaire that supports and maintains the nervous system and promotes healthy levels of brain chemicals.
herbs that help you sleep - Thiamine deficiency may also cause sleep disturbances. Folic acid (Vitamin B9) is also very important for maintenance of nerves integrity and, when taken along with 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 variety of herbs that reduce anxiety, nervous tension and promote relaxation. Taking each one of these elements in a well-formulated sleep supplement can assist you avoid addictive prescription drugs that cause side effects and substance dependence.
