Does Zinc Help With Sleep?

Does zinc help with sleep is a multifaceted mineral that influences numerous physiological processes, including sleep. Its role in modulating neurotransmitters like NMDA and GABA, as well as its antioxidative properties, all play a part in regulating the sleep-wake cycle. Moreover, research indicates that adequate zinc levels are closely linked to good sleep quality.

Specifically, zinc is known to improve the quality of REM (dream) sleep. The dreaming phase of a normal sleep cycle is crucial for cognitive function, as it helps consolidate memories and reinforce learning. In addition, a healthy sleep pattern includes cycling through all stages of sleep, with a special focus on non-REM stages that are particularly restorative.

Zinc and the Sandman: Separating Fact from Fiction on its Role in Sleep Enhancement

Studies also show that low levels of zinc may contribute to poor sleep. For example, one study found that ICU nurses who received zinc tablets had longer sleep durations than those in the placebo group. Furthermore, a Chinese cohort study showed that serum and hair zinc levels correlated with sleep quality in children as early as preschool age.

As such, a diet rich in zinc-containing foods can help promote better sleep. You can find a variety of foods that are high in zinc, including oysters, pumpkin seeds, and some nuts. Incorporating these into your daily diet can aid in obtaining the recommended daily allowance of 8 mg for women and 11 mg for men. You should consult your physician before consuming any supplements that contain zinc.