Enhancing Rem Sleep: The Best Supplements To Take

Sleep is essential for our health and well-being. However, many people struggle to get enough restful sleep, which can lead to various issues, including crankiness, lack of focus, and weakened immune systems. While there are many ways to improve sleep, such as maintaining a sleep schedule and exercising regularly, some people may also benefit from taking supplements.

This article will explore the topic of supplements that can increase REM sleep, a vital stage of sleep associated with dreaming, memory, and learning. We will discuss various supplements, their effectiveness, and potential side effects to help readers make informed decisions about their sleep habits and supplement choices.

Zinc supplements

Zinc is the second most abundant trace metal in the human body and is essential for many biological processes. It is involved in the regulation of sleep, one of the most vital physiological functions in the entire animal kingdom.

Zinc is responsible for producing serotonin, which indirectly supports REM sleep by producing more melatonin and decreasing the chances of bad dreams. Research has shown that people who took zinc supplements experienced significant improvements in their REM sleep quality.

Zinc is a trace element present in the body as a mineral, and its role is essential in more than 200 enzymatic reactions in the body, such as DNA synthesis and bone growth. It also plays a part in the metabolism of energy nutrients: carbohydrates, lipids, and proteins.

Zinc has healing properties, which strengthen skin, nails, and hair. It is an antioxidant against oxidative stress and helps with insulin metabolism. It also increases the number of T cells and strengthens the immune system.

Zinc levels are highest in animal products such as cheese, milk, meat, fish, and eggs, but there are also plant sources like fresh and dried vegetables, oilseeds, and whole-grain cereals.

Zinc supplementation is popular and often recommended to vegetarians and athletes, who are fond of ZMB (Zinc, Magnesium, and Vitamin B6). Although zinc occurs naturally in our diet, zinc supplements are available in tablet form to provide the necessary levels to the body.

Zinc deficiency can lead to a decrease in sleep quality. Like magnesium, zinc contributes to the transformation of tryptophan into serotonin and then into melatonin, the sleep hormone. This hormone is mainly synthesized at night, making it central to the regulation of chronobiological rhythms.

Although there are very few studies on the link between zinc and sleep, some show a relationship between zinc intake, blood zinc levels, and sleep quality. In a study, individuals who slept less than seven hours per night were zinc deficient.

Zinc supplementation has been shown to improve sleep quality in humans and increase non-rapid eye movement (NREM) sleep in mice. In a study, individuals treated with daily zinc supplements for three months demonstrated improved sleep onset latency and sleep efficiency compared to the control group.

In another study, zinc supplementation in infants from Zanzibar and Nepal resulted in increased sleep duration. However, the effects of zinc supplementation on sleep duration in non-adults were contradictory.

In summary, zinc supplements have been shown to improve REM sleep quality and increase NREM sleep. They may also improve overall sleep quality and duration, but more research is needed, especially in specific populations like those with zinc deficiency.

Choline supplements

Choline is a water-soluble nutrient that is essential for the normal functioning of cells, particularly in the brain and nervous system. It is a precursor to acetylcholine, a neurotransmitter that plays a critical role in the regulation of sleep and wakefulness. Acetylcholine helps to regulate REM sleep and also plays a role in the sleep-wake cycle more broadly.

Research has found that choline supplementation can improve REM sleep and overall sleep quality. Choline supplements have been found to increase the duration and density of REM sleep in rats, and improve REM sleep and cognitive function in human participants.

Choline deficiency is relatively rare but can lead to a range of health problems, including sleep disorders. Symptoms of choline deficiency include fatigue, memory problems, muscle weakness, and difficulty sleeping. Choline supplements may be helpful in improving sleep quality, particularly in individuals with a choline deficiency, by increasing REM sleep time and improving overall sleep quality.

Choline-rich foods include eggs, liver, salmon, broccoli, and peanuts. Choline supplements are also available and may be beneficial for individuals who are unable to obtain enough choline through their diet. The recommended daily intake of choline varies based on age, gender, and other factors. For example, adult men and women should aim to consume at least 550mg and 425mg of choline per day, respectively. However, some individuals may require higher doses, and it is important to consult a healthcare provider before taking high doses of choline supplements.

Vitamin B6 supplements

Vitamin B6, or pyridoxine, is a commonly used supplement that people take to improve their sleep quality. The compound is thought to increase serotonin levels in the brain, which in turn increases melatonin levels, affecting sleep quality by producing very lucid dreams. Vitamin B6 is involved in many functions essential to optimal physiological performance, but a couple of mechanisms link B6 and sleep, namely its involvement in neurotransmitter synthesis.

Vitamin B6 plays a vital role in synthesising three key neurotransmitters/hormones in the brain involved in sleep: tryptophan, serotonin, and GABA. Tryptophan is an amino acid that is an important precursor to the "happy hormone" serotonin, which helps regulate mood and is also converted into the sleep hormone melatonin. A co-factor in the tryptophan-serotonin pathway, vitamin B6 (along with other vitamins) is required for the body to convert tryptophan to serotonin and support melatonin production.

GABA is another amino acid naturally present in the brain that acts as an inhibitory neurotransmitter to block excitatory impulses in the brain to decrease nervous system activity. GABA is the "calming" neurotransmitter and may help relax the brain, reduce stress and anxiety, and promote sleep. In simple terms, adequate levels of B6 support the hormones and neurotransmitters needed to reduce brain activity and stimulate sleep. Without sufficient amounts, neurotransmitter synthesis is impaired, leading to disrupted sleep.

A lack of vitamin B6 has been linked to insomnia and depression, and studies show that supplementing with a magnesium-melatonin-vitamin B complex can benefit insomnia. A 2002 study found that vitamin B6 had a dose-dependent effect of increasing dream vividness, bizarreness, emotionality, and colour. A 2018 study designed to replicate the previous study found that vitamin B6 can significantly improve dream recall but didn't significantly affect dream vividness, bizarreness, colour, or other sleep-related variables. However, the participants taking B6 reported poor sleep quality and higher levels of tiredness upon waking, so more research is needed on the effects of B6 on sleep.

Vitamin B6 is available in supplement form, but it can also be found in bananas, carrots, spinach, potatoes, milk, eggs, cheese, fish, and whole grains. It is important to consult your doctor before taking any vitamin B6 supplements, as excessive levels can be harmful and cause sleeplessness.

Theanine and GABA supplements

In a study on ICR mice, the combination of theanine and GABA decreased sleep latency and increased sleep duration compared to controls. The mixture also led to a significant increase in rapid eye movement (REM) sleep and non-REM (NREM) sleep. The administration of the mixture also led to increased expression of GABA and the glutamate GluN1 receptor subunit, which are essential for sleep behaviour and neurological regulation.

Another study on adults with sleep problems found that the simultaneous intake of GABA and theanine improved sleep quality. The participants in the study showed a significant improvement in their Pittsburgh Sleep Quality Index (PSQI) scores, indicating better sleep. The study also used a Fitbit Charge 5 to measure sleep-related data and found that while sleep scores did not improve significantly, sleep recovery scores did. This indicates that the combination of GABA and theanine may help improve sleep quality and depth.

Overall, theanine and GABA supplements have been shown to be effective in improving sleep, particularly when taken together. The combination of these compounds has a synergistic effect, improving sleep duration, quality, and depth.

Vitamin D supplements

Vitamin D is one of 13 vitamins essential for the human body to function. It is produced naturally by the skin during exposure to sunlight. Vitamin D promotes strong bones and teeth, supports the immune system, nervous system, and muscles, and helps the body absorb calcium. However, many people don't get enough vitamin D, which can lead to health problems, including sleep disorders.

Vitamin D deficiency has been linked to a higher risk of sleep disorders and shorter sleep duration in both adults and children. Research suggests that vitamin D plays a vital role in sleep regulation. There are several theories explaining the relationship between vitamin D and sleep:

• Vitamin D is a vital part of brain function: Vitamin D receptors are found in areas of the brain involved in sleep, so a lack of vitamin D may affect these areas.
• Sunlight affects both vitamin D production and sleep: Sunlight helps produce vitamin D and regulates circadian rhythms, so limited exposure to sunlight could disrupt both vitamin D production and the natural sleep-wake cycle.
• Melatonin production relies on vitamin D: Vitamin D helps produce melatonin, a hormone that supports sleep. Low vitamin D levels may result in low melatonin levels, leading to sleep problems.

While the link between vitamin D deficiency and poor sleep is clear, it is less clear whether vitamin D can prevent or improve sleep problems. Some studies suggest that vitamin D supplements can improve sleep quality and quantity, while others found no effect or even a decrease in sleep quality. The length of the studies may explain these inconsistencies, with shorter studies (10-12 weeks) more likely to find a positive effect than long-term studies (6 months to 5 years).

Foods rich in vitamin D include:

• Fatty fish (salmon, tuna, mackerel)
• Cheese
• Egg yolks
• Beef liver
• Fortified foods (milk, cereal, juice, baby formula)

Frequently asked questions