Getting enough high-quality sleep is essential for our physical and mental well-being. During sleep, our body goes through different phases, and one of the most important phases is REM (Rapid Eye Movement) sleep. REM sleep is characterized by increased brain activity, rapid eye movements, and vivid dreams, and it plays a critical role in memory consolidation, learning, and emotional regulation.
While several factors can impact sleep quality, including stress, lifestyle, and environmental factors, our diet can also influence our ability to get good quality sleep. In this post, we'll explore five nutrients that can support REM sleep.
- Magnesium
Magnesium is a mineral that is involved in many bodily functions, including the regulation of sleep. Research suggests that magnesium can help improve sleep quality and increase REM sleep. Magnesium helps regulate neurotransmitters that are crucial for sleep, such as GABA, which helps calm the nervous system. Magnesium also helps regulate melatonin, a hormone that helps regulate the sleep-wake cycle.
A study published in the Journal of Research in Medical Sciences found that magnesium supplementation increased sleep time, sleep efficiency, and serum melatonin levels in elderly patients with insomnia. Another study published in the Journal of Nutrition found that magnesium supplementation improved sleep quality and reduced wakefulness in adults with low magnesium levels.
Good dietary sources of magnesium include green leafy vegetables, nuts and seeds, whole grains, and legumes. However, many people may not get enough magnesium from their diet alone, and supplementation may be necessary for those who are deficient or have trouble sleeping.
- Vitamin B6
Vitamin B6 is a water-soluble vitamin that is essential for the production of neurotransmitters that regulate mood and sleep, including serotonin and melatonin. Vitamin B6 has been shown to increase REM sleep and improve sleep quality. A study published in the Journal of Sleep Research found that vitamin B6 supplementation improved sleep quality and quantity in older adults.
Good dietary sources of vitamin B6 include poultry, fish, potatoes, and non-citrus fruits. However, similar to magnesium, many people may not get enough vitamin B6 from their diet alone, and supplementation may be necessary for those who are deficient or have trouble sleeping.
- Tryptophan
Tryptophan is an essential amino acid that is a precursor to serotonin, a neurotransmitter that regulates mood and sleep. Tryptophan has been shown to increase REM sleep and improve sleep quality. A study published in the International Journal of Neuroscience found that tryptophan supplementation improved sleep quality in subjects with insomnia.
Good dietary sources of tryptophan include turkey, chicken, fish, nuts and seeds, and legumes. However, tryptophan is only present in small amounts in food, and supplementation may be necessary to achieve therapeutic effects.
- Zinc
Zinc is a mineral that plays a critical role in many bodily functions, including the regulation of sleep. Research suggests that zinc can help improve sleep quality and increase REM sleep. Zinc helps regulate the production of melatonin, a hormone that helps regulate the sleep-wake cycle.
A study published in the Journal of Sleep Research found that zinc supplementation improved sleep quality in children with attention-deficit/hyperactivity disorder (ADHD). Another study published in the Journal of Nutritional Science and Vitaminology found that zinc supplementation increased REM sleep in healthy elderly men.
Good dietary sources of zinc include meat, shellfish, legumes, and nuts. However, similar to magnesium and vitamin B6, many people may not get enough zinc from their diet alone, and supplementation may be necessary for those who are deficient or have trouble sleeping.
- Omega-3 fatty acids
Omega-3 fatty acids are a type of healthy fat that are important for many bodily functions, including sleep. Research suggests that omega-3 fatty acids can help improve sleep quality and increase REM sleep. Omega-3 fatty acids have been shown to increase the production of serotonin, a neurotransmitter that regulates mood and sleep. Good dietary sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, and tuna, as well as walnuts, flaxseeds, and chia seeds.
It's important to note that a balanced diet that provides adequate amounts of all essential nutrients is key to maintaining overall health and getting good quality sleep. Additionally, other lifestyle factors such as exercise, stress management, and a regular sleep schedule can also impact sleep quality, including REM sleep
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.