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Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
vitamins that help you sleep - Sleep is really a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression as well as other mood disorders drifting off to sleep does not come easy. Night cramps as well as other neurological disorders may also make it hard to get the others we need. One of the most common reasons for insomnia is a dysfunction inside 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 an essential nutrient that plays a crucial role in the production of serotonin. A profound malfunctioning of the central nervous system, neurologic disorders, muscle weakness and insomnia might occur from a deficiency of this important 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.
herbs that help you 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 time period 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 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 whole grain products, 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 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 that are on L-dopa treatment as it could reduce the effectiveness of the drug.
Other Nutrients That Can Help
Although Vitamin B6 is can relieve insomnia, it's a good idea taken in combination with other B-vitamins affecting 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, an application that supports and maintains the nerves and promotes healthy degrees of brain chemicals.
natural sleep remedies - Thiamine deficiency can also cause sleep disturbances. Folic acid (Vitamin B9) is also very important for maintenance of nervous system integrity and, when taken along with other vitamins, can regulate serotonin production and mood. Calcium and magnesium are important for regulation of 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 all these elements in a well-formulated sleep supplement can help you avoid addictive prescription medications that cause side effects and substance dependence.
