The micronutrient zinc is essential for many biochemical processes, including regulating neurotransmitters and hormones. Zinc also plays a key role in enhancing sleep and protecting against insomnia. It is so important that one study found a link between low zinc levels and poor sleep quality.
Zinc for sleep is a vital mineral for our bodies, supporting DNA synthesis, immune function, wound healing, metabolism and growth. However, many people do not get enough of this mineral from diet alone. If you’re an older adult, suffer from a digestive disorder or have other conditions that inhibit zinc absorption, supplementation may be necessary to help you get the sleep you need.
Studies have shown that zinc can improve sleep quality and reduce the onset of insomnia by stimulating the release of adenosine, which promotes a restful state. It also plays a critical role in producing certain neurotransmitters, including dopamine, serotonin and melatonin.
Sleep Serenity: Harnessing the Power of Zinc for a Restful Night
It is also believed that zinc may improve sleep by inhibiting the activation of the brain’s “wakefulness” pathway and by increasing melatonin secretion, which regulates sleep-wake cycles. Zinc supplements appear to increase the length of REM sleep and improve dream recall, though large doses of zinc can cause vivid dreams or nightmares.
It’s recommended to use a multivitamin that is high in zinc and other nutrients like magnesium, vitamin B6 and melatonin to ensure you are getting enough quality sleep. One such option is the nutrient-rich supplement ZMA, which includes zinc, magnesium aspartate and vitamin B6, all of which are known to support muscle health, boost immunity and provide an energy boost.