Help Getting to Sleep at Night

Have you experimented with melatonin for sleep if you're being affected by insomnia or even another sleep problem? There are many natural treatments which a person may try to be in a position to combat their sleeping disorders and melatonin is one of those likely solutions. You really should give this a test if you've used up other normal suggestions like the reduction of caffeine as well as alcohol consumption before going to sleep.

Just what exactly is melatonin and how can people apply it to have far better slumber? Melatonin is really a natural hormone in your body based in the pineal gland which is based in the human brain. This hormone helps you to manage your sleeping and waking cycles. Melatonin can also be found in some ingredients, including fresh vegetables, fresh fruits, meats and grains. Of course you can additionally purchase melatonin in numerous drug stores or natural food retailers as a health supplement.

Many individuals correlate melatonin with something you could possibly get from being in sunlight. The facts are that being in light does effect the amount of melatonin your system may produce. This is linked to why some individuals may experience what is called periodic depression through the winter season. As a result of reduced sun light, their bodies are producing a reduced amount of melatonin which, along with a prospective loss of sleep, could influence their disposition.

If you want to give melatonin a shot yourself, perform a little bit of research in order to be able to really feel comfortable in the way it may possibly impact you. Searching online or reviewing with your local vitamin store should generate information in order to begin your own exploration. It is also not necessarily a bad thought to get some sunlight each day of the year. A lot of people even use special lights in their house during the winter season to ensure that their particular body will not react so drastically to the deficiency of natural light.

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Vitamins For Sleep - Vitamins B6 Can Relieve Insomnia and Night Cramps

Sleep is a process that rejuvenates and refreshes us. But for many people who suffer from insomnia, depression and 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 causes of insomnia is a dysfunction in the production and release of brain chemicals called neurotransmitters.

Depression and insomnia can both result from 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 a major 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 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, in terms of decreased deep body temperature, altered REM patterns and shortening of the periods of deep sleep.

Vitamin B6 has been found to be effective in the treatment of night leg cramps. One study showed significant remission and reduction in frequency, intensity and duration 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 treatment for nocturnal leg cramps.

Although this nutrient can be obtained from food sources such as 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 suffering from 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 per day, it should be consumed after consultation 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 of the drug.

Other Nutrients That Can Help

Although Vitamin B6 is can relieve insomnia, it is best taken in combination with other B-vitamins that affect brain and neurotransmitter function like B12 (cobalamin) and B1 (thiamine). Vitamin 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 levels of brain chemicals.

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 number 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.

Prevent insomnia and night cramps by taking a supplement formulated with herbs, minerals and B complex vitamins for sleep. Check out http://www.goodelements.com for a high-quality formula designed to give your body what your diet cannot.

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