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Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
melatonin sleep - Sleep is a process that rejuvenates and refreshes us. But also for many people who suffer from insomnia, depression and 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 in the production and release of brain chemicals called neurotransmitters.
Depression and insomnia can both be a consequence of imbalances in serotonin, a neurotransmitter synthesized from L-tryptophan. This chemical messenger is 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 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 nerves inside the body, 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 body's temperature, altered REM patterns and shortening with the periods of deep sleep.
natural sleep aids - Vitamin B6 has been discovered 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 study concluded that B complex supplements are a relatively safe and effective alternative to prescription drugs in the strategy to nocturnal leg cramps.
Even though 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 frequently recommended for those struggling with sleep disorders.
Since this is one of the few vitamins that can have toxic unwanted effects, such as irreversible neurological damage, when used high doses above 2 grams daily, it should be consumed after consultation along with your physician. It is contraindicated to be used in those with Parkinson's disease who are on L-dopa treatment as it could reduce the effectiveness of the drug.
Other Nutrients That 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's been used to successfully treat serious circadian disorders. B12 is better consumed as methylcobalamin, an application that supports and maintains the nervous system and promotes healthy amounts of brain chemicals.
natural remedies for sleep apnea - Thiamine deficiency can also cause sleep disturbances. Vitamin b folic acid (Vitamin B9) is also extremely important for maintenance of nerves 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 a number 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 medications that cause side effects and substance dependence.
