| Sleep is a process that rejuvenates and refreshes us. | | | | sources such as chicken, eggs, fish, yeast, carrots, |
| But for many people who suffer from insomnia, | | | | avocados, bananas, brown rice and whole grains, a |
| depression and other mood disorders falling asleep | | | | supplement containing 10 to 75 mg of vitamin B6 is |
| does not come easy. Night cramps and other | | | | often recommended for those suffering from sleep |
| neurological disorders can also make it hard to get | | | | disorders. |
| the rest we need. One of the most common causes | | | | Since this is one of the few vitamins that can have |
| of insomnia is a dysfunction in the production and | | | | toxic side effects, such as irreversible neurological |
| release of brain chemicals called neurotransmitters. | | | | damage, when taken in high doses above 2 grams |
| Depression and insomnia can both result from | | | | per day, it should be consumed after consultation |
| imbalances in serotonin, a neurotransmitter | | | | with your physician. It is contraindicated for use in |
| synthesized from L-tryptophan. This chemical | | | | those with Parkinson's disease who are on L-dopa |
| messenger is important in the production of the sleep | | | | treatment as it can reduce the effectiveness of the |
| hormone melatonin and, among other functions, plays | | | | drug. |
| a major role in regulating sleep, alleviating depression, | | | | Other Nutrients That Can Help |
| controlling mood, appetite, and sensitivity to pain. | | | | Although Vitamin B6 is can relieve insomnia, it is best |
| Serotonin regulation is the basis for the action of | | | | taken in combination with other B-vitamins that |
| anti-depressant medications like Prozac, Paxil and | | | | affect brain and neurotransmitter function like B12 |
| Effexor. | | | | (cobalamin) and B1 (thiamine). Vitamin B12 promotes |
| Vitamin B6, or pyridoxine, is an essential nutrient that | | | | sleep and modulates the circadian rhythm and brain |
| plays a crucial role in the production of serotonin. A | | | | temperature. It has been used to successfully treat |
| profound malfunctioning of the central nervous | | | | serious circadian disorders. B12 is best consumed as |
| system, neurologic disorders, muscle weakness and | | | | methylcobalamin, a form that supports and maintains |
| insomnia can result from a deficiency of this crucial | | | | the nervous system and promotes healthy levels of |
| nutrient. The effect of Vitamin B6 deficiency on sleep | | | | brain chemicals. |
| is similar to the effect of serotonin depletion, in | | | | Thiamine deficiency can also cause sleep disturbances. |
| terms of decreased deep body temperature, altered | | | | Folic acid (Vitamin B9) is also very important for |
| REM patterns and shortening of the periods of deep | | | | maintenance of nervous system integrity and, when |
| sleep. | | | | taken along with other vitamins, can regulate |
| Vitamin B6 has been found to be effective in the | | | | serotonin production and mood. Calcium and |
| treatment of night leg cramps. One study showed | | | | magnesium are important for regulation of nerve and |
| significant remission and reduction in frequency, | | | | muscle impulses and supplementation can prevent |
| intensity and duration of leg cramps in 86% of | | | | muscle cramps, and promote relaxation. |
| patients taking B complex capsules. The study | | | | Besides these nutrients, there are a number of herbs |
| concluded that B complex supplements are a | | | | that reduce anxiety, nervous tension and promote |
| relatively safe and effective alternative to | | | | relaxation. Taking all these elements in a |
| prescription drugs in the treatment for nocturnal leg | | | | well-formulated sleep supplement can help you avoid |
| cramps. | | | | addictive prescription medications that cause side |
| Although this nutrient can be obtained from food | | | | effects and substance dependence. |