the aim of this review is to provide an overview of the current data suggesting that zinc influences sleep in mice and humans. the regulation of sleep and wakefulness involves many regions and cellular subtypes in the brain. in addition to its role as a cofactor, zinc is also a modulator of neuronal activity in the brain. for a long time, measuring zinc concentration in the synaptic cleft remained approximate at best, and reported results could vary by several orders of magnitude . they observed a significant decrease of nrem sleep after consumption of the hc/lf diet, and an increase of rem sleep for both diets compared to a balanced control diet .
these results are in accordance with the very limited number of studies that have compared zinc amount in humans and sleep patterns. all these human studies measure the amount or the quality of sleep in correlation with zinc supplementation, and conclude with an improvement of the sleep pattern of the tested subjects. it is well accepted that the blood–brain barrier (bbb) has a very low permeability for zinc and the concentration of this ion remains extremely stable in the csf regardless of serum zinc concentration . the specific mechanism of action of zinc in the cns to promote sleep remains elusive. furthermore, selective mutation in the α1 subunit of the glycine receptor identified zn2+ as an essential endogenous modulator of glycinergic transmission, leading to the development of a hyperekplexia phenotype in mice, and demonstrated that zinc is essential for the proper functioning of the glycinergic system . after 12 weeks of supplementation, sleep efficiency and sleep onset latency improved in the group treated with zinc compared to the control group.
future interventional research is warranted to examine the short and long-term effect of zinc status on sleep heath. additionally, little evidence is available with respect to the relationship between zinc status and sleep quality in adolescents. the present study used a subsample of children with both blood zinc concentrations and completed sleep data to test the cross-sectional and longitudinal relationships. at adolescence, children were asked to fill out the chinese version of the pittsburgh sleep quality index (cpsqi) in june–july 2013. cpsqi measures self-described sleep pattern and quality over the prior month. student t test and anova were used to examine the association of blood zinc concentration with sample characteristics at the bivariate level.
the blood zinc status at preschool was predictive of sleep quality in adolescence while adjusting for preschool sleep quality and socio-demographic variables. our findings of the relationship between zinc and sleep duration in adolescence are consistent with previous findings on other populations. in addition to the cross-sectional associations over developmental stages, we also found the longitudinal relationship between blood zinc concentrations at preschool age and sleep quality in adolescence. further experimental research is warranted to examine whether the long-term biological action of zinc status is present in intrinsic sleep processes and sleep quality. concurrent associations of blood zinc concentrations with sleep quality are present in adolescence but not at preschool age, indicating the moderating effect of development on the correlation. models controlled for gender, grade, education level of mother and education level of father, preschool sleep quality, and clustered for schools; b blood zinc concentrations were log transformed in the regression models; c levels of sleep subdomains (except sleep duration): 0 = better, 3 = worse; a higher score indicates worse sleep quality; d cutoff of poor sleep quality: total psqi score > 5.
recent research has concluded that zinc serum concentration varies with the amount of sleep, while orally administered zinc increases the amount in support to the associated sleep disturbances observed in our study, the benefit of dietary supplement of zinc, magnesium and melatonin has zinc doesn’t seem to trigger sleep, but adequate levels of zinc in the blood shorten the time it takes to fall asleep (sleep latency), increase, zinc insomnia reddit, zinc insomnia reddit, magnesium zinc for sleep, best type of zinc for sleep, zinc before bed for men.
consumption of zinc helps to have less wake-ups in the night. it is an excellent & safe sleep aid; and also has a calming & antidepressant effect. along with helping to regulate sleep, zinc has shown to improve the vividness of dreams. conclusion: sleep quality was significantly improved among older adults living in a long-term care facility who received a nightly dose of melatonin, magnesium, and zinc, as was morning alertness. the authors suggest that this may also be a helpful sleep aid for the general older population. evidence suggests that sleep disorders such as insomnia and sleep loss may be associated with changes in diet. in addition,. it’s rare for zinc to cause insomnia. in fact, research shows that zinc usually helps improve sleep. i’ll give you a quick overview of what zinc is involved in processes in the brain that control sleep. some preliminary research suggests that supplementing with zinc-containing, melatonin and zinc before bed, zinc before bed testosterone.
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