Improve sleep quality with Zinc, Melatonin, and Magnesium: Sleep aids that reduce wake-ups and regulate circadian rhythms.

By Pavan Kaushik

Zinc plays an essential role in neurotransmitter function and helps maintain cognition. It is necessary in the metabolism of Melatonin which is a key hormone for healthy sleep. Zinc is one of the three minerals that have a sedative effect on the nervous system (the others are Calcium and Magnesium) and is also thought to help mental recovery post-stress.

Study on Zinc, Melatonin & Magnesium

A research study by Rondanelli et al in 2011 tested the effect of Zinc, Melatonin & Magnesium on patients with primary insomnia and found that the treatment had a beneficial effect on the quality of sleep. It is thought that whilst the Melatonin helped with sleep onset, it was Magnesium and Zinc that had a positive effect on the restorative value of sleep.

Effects of Zinc on Sleep

Consumption of Zinc helps to have less wake-ups in the night. It is an excellent and safe sleep aid; and also has a calming and antidepressant effect.

Zinc and Dream Vividness

Along with helping to regulate sleep, Zinc has shown to improve the vividness of dreams. As explained over at Nutrition Central (one of the world’s largest nutrition supplement companies), “When researching the signs and symptoms of vitamin B6 and Zinc deficiency, Dr. Carl Pfeiffer, from the Brain Bio Center in New Jersey, found that an alarming proportion of deficient people couldn’t recall their dreams. After supplementing with B6 and Zinc, dream recall would return.”

Zinc’s Role in Sleep Regulation

Using Zinc for sleep is an excellent way to improve general sleeping ability. It regulates the sleep portion of the circadian rhythm. Melatonin is able to normalize the Zinc level in people who had a low level of Zinc in their body. Studies published in the Journal of American Geriatrics Society have revealed that the combination of Zinc, Melatonin and Magnesium is highly recommended to help improve the quality of sleep of insomnia patients.

Additional Benefits of Zinc Supplements

Zinc supplement, if taken at night, will be beneficial for the body in multiple ways. Zinc is involved in the production of at least 300 enzymes, helps in hundreds of body processes, from producing DNA to repairing cells and boosting immune system. The mineral can help to sleep better at night, along with a host of additional benefits.