Magnesium and zinc are well-known supplements that can improve sleep quality. If you have trouble falling asleep, magnesium may be a better choice, while zinc may be more helpful if you don’t feel rested after sleep. They are most effective if there is a deficiency of one of these minerals in the body, and depending on the type of sleep problem, one of them may be more helpful than the other, writes Health.com.

Magnesium is a mineral that is essential for many bodily processes, including sleep. Its effect on improving sleep is manifested in several ways. First, it regulates the production and release of hormones and neurotransmitters associated with stress and sleep, such as melatonin and gamma-aminobutyric acid (GABA). It also promotes relaxation of the entire body by calming the nervous system and reducing stress and anxiety. Finally, it relaxes muscles, which further contributes to physical rest.

Research has shown that magnesium can improve sleep in several ways – helping you sleep longer, falling asleep faster, and generally improving sleep quality. This is especially true for people with low magnesium levels. However, studies suggest that magnesium may not be beneficial for everyone, especially for those with normal levels of this mineral in their bodies, writes Index.hr.

Zinc is another mineral that plays a role in sleep regulation. It helps create and regulate the sleep and mood hormones serotonin and melatonin.

Studies have found that people who take zinc supplements or eat zinc-rich foods fall asleep faster, feel more rested after a deep sleep, and notice an overall improvement in sleep quality. People with normal or high zinc levels are more likely to report good sleep and get 7 to 9 hours of sleep each night.

On the other hand, some studies have shown that zinc supplements do not improve sleep quality. More studies are needed to understand the ideal dose and role of zinc in sleep.

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Source: prizrenpost