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Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps
natural sleep remedies - Sleep is 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 and other neurological disorders also can make it hard to get the rest we need. One of the most common causes of 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 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 may be 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 vital role in the production of serotonin. An amazing malfunctioning of the central nervous system, neurologic disorders, muscle weakness and insomnia can result 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 body's temperature, altered REM patterns and shortening of the periods of deep sleep.
melatonin sleep pills - Vitamin B6 has been seen as to be effective in the management of night leg cramps. One study showed significant remission and reduction in 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 to nocturnal leg cramps.
Even if this nutrient can be obtained from food sources such as chicken, eggs, fish, yeast, carrots, avocados, bananas, brown rice and whole grain products, a supplement containing 10 to 75 mg of vitamin B6 is often recommended for those struggling with sleep disorders.
Since this is one of the few vitamins that can have toxic side effects, such as irreversible neurological damage, when taken in high doses above 2 grams daily, it should be consumed after consultation together with your physician. It is contraindicated to be used 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 will 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's been used to successfully treat serious circadian disorders. B12 is best consumed as methylcobalamin, an application that supports and maintains the nerves and promotes healthy levels of brain chemicals.
melatonin sleep pills - Thiamine deficiency also can cause sleep disturbances. Folic acid (Vitamin B9) is also essential for maintenance of nervous system integrity and, when taken and also 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 every one of these elements in a well-formulated sleep supplement will help you avoid addictive medications that cause side effects and substance dependence.
