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Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
stabilize sleep - Sleep is really a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression along with other mood disorders falling asleep 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 discharge 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 is the basis for the action of anti-depressant medications like Prozac, Paxil and Effexor.
Vitamin B6, or pyridoxine, is central to the nutrient that plays a crucial role in the production of serotonin. A serious malfunctioning of the central 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 is similar to the effect of serotonin depletion, with regards to decreased deep temperature, altered REM patterns and shortening of the periods of deep sleep.
best natural sleep aid - 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 amount of leg cramps in 86% of patients taking B complex capsules. The analysis concluded that B complex supplements really are a relatively safe and effective substitute for prescription drugs in the strategy for nocturnal leg cramps.
Even if this nutrient can be obtained from food sources for example 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 experiencing sleep disorders.
Since this is one of the few vitamins that can have toxic side effects, such as irreversible neurological damage, when drawn in high doses above 2 grams daily, it should be consumed after consultation together with your physician. It is contraindicated for use in those with Parkinson's disease who are on L-dopa treatment as it can reduce the effectiveness with the drug.
Other Nutrients That will help
Although Vitamin B6 is can relieve insomnia, it's a good idea 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 best consumed as methylcobalamin, a form that supports and maintains the nervous system and promotes healthy amounts of brain chemicals.
natural sleep aids - Thiamine deficiency can also cause sleep disturbances. Folate (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 regulating 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 all these elements in a well-formulated sleep supplement can help you avoid addictive prescription medications that cause side effects and substance dependence.
