Does taking copper help sleep? Separating fact from fiction

December 30, 2025 •

4 min read

According to a study published in Biometals, patients with sleep disturbances often have higher serum copper levels. So, does taking copper help sleep, or can it actually hinder it? The answer is more complex than simple marketing suggests, differentiating between dietary intake and topical applications.

Quick Summary

This guide examines the nuanced connection between copper and sleep, exploring how systemic imbalances can cause insomnia while topical applications offer unique physical benefits.

Key Points

Ingested Copper vs. Topical Copper: Taking copper supplements can harm sleep if levels are imbalanced, while copper-infused bedding can promote sleep via cooling properties.
High Copper Causes Insomnia: Excess copper acts as a brain stimulant, leading to racing thoughts and insomnia.
Deficiency Disrupts Sleep: A copper deficiency can interrupt the body's natural rest-activity cycles and cause fatigue, paradoxically contributing to sleeplessness.
Topical Copper Offers Cooling Comfort: Copper-infused mattresses and toppers dissipate body heat, helping you sleep cooler and more comfortably.
Balance is Key: Maintaining a proper balance between copper and zinc is crucial for regulating sleep and avoiding a high copper-to-zinc ratio associated with sleep disturbances.
Get Copper from Diet, Not Pills: For optimal health, meet your copper needs through a balanced diet of nuts, seeds, and organ meats, rather than potentially risky supplements.

The Complex Role of Copper in Your Body's Sleep Cycle

Copper is an essential trace mineral vital for numerous bodily functions, including iron metabolism, connective tissue formation, and energy production. A balanced amount is critical for optimal health. However, both a deficiency and an excess of copper can negatively impact sleep quality. It is crucial to distinguish between consuming copper (e.g., via supplements or food) and using copper-infused products (e.g., bedding).

The Double-Edged Sword of Ingested Copper

When it comes to dietary copper or supplements, the effect on sleep is not straightforward. Rather than directly promoting sleep, the body requires an optimal range. An imbalance in either direction can lead to sleep problems.

The Insomnia Risk of Excess Copper

Research indicates that high levels of copper in the body can be a significant hidden cause of insomnia. Copper acts as a brain stimulant and an imbalance, sometimes called copper toxicity, can lead to racing thoughts and an inability to 'clear your head' before bed.

Brain Stimulation: Excess copper can over-stimulate the central nervous system, keeping the brain in a heightened state of alertness when it should be winding down.
High Copper/Zinc Ratio: Studies link an imbalanced copper-to-zinc ratio (high copper, low zinc) to poor sleep quality. Zinc, an antagonistic mineral, is also essential for hundreds of bodily functions, including immune and brain health.
Underlying Conditions: Elevated copper levels are sometimes associated with chronic illnesses and stress, which can also contribute to poor sleep.

The Sleep Disruption from Copper Deficiency

Conversely, a lack of adequate copper can also cause sleep disturbances. The body needs enough copper for key processes that regulate rest and wakefulness.

Circadian Rhythms: A study on zebrafish revealed that copper is essential for regulating rest-activity cycles and arousal behaviors through a specific neuromodulatory circuit in the brain. This suggests copper is necessary for maintaining healthy circadian rhythms.
Energy and Fatigue: Copper deficiency is known to cause extreme tiredness. Chronic fatigue can paradoxically lead to insomnia, as an overtired body can struggle to relax enough to fall asleep.
Nervous System: Copper plays a role in nerve health, and deficiencies can lead to neurological issues that disrupt sleep patterns.

The Topographical Benefits of Copper-Infused Products

Unlike ingesting copper, using copper-infused items like mattresses, pillows, or blankets can promote better sleep through physical, rather than biochemical, means. These products leverage copper's inherent properties to create a more hygienic and comfortable sleep environment.

Temperature Regulation: Copper has high thermal conductivity, meaning it can draw heat away from your body and disperse it. For 'hot sleepers,' this cooling effect can significantly improve sleep comfort.
Antimicrobial Properties: Copper is naturally antimicrobial, meaning it can inhibit the growth of bacteria and fungi. A cleaner sleep surface can benefit individuals with allergies and lead to a more hygienic environment.
Pain and Inflammation: Some users report relief from inflammation and joint pain when using copper-infused bedding, which can lead to a more restful night's sleep. However, conclusive scientific evidence specifically for sleep quality benefits is limited.

Comparison: Internal vs. External Copper for Sleep

This table highlights the fundamental differences in how ingested copper and copper-infused products interact with your body and affect your sleep.


Aspect	Ingested Copper (Supplement/Diet)	Copper-Infused Products (Bedding/Fabrics)
Primary Mechanism	Biochemical reactions within the body to maintain essential functions.	Physical properties of copper creating a beneficial external sleep environment.
Effect on Sleep	Balanced levels are essential for healthy sleep cycles. Excess can cause insomnia, deficiency can disrupt sleep patterns.	Helps by regulating body temperature, providing a cooler sleep surface, and reducing bacteria.
Risk of Imbalance	High risk of toxicity or deficiency if not managed properly, which can severely impact health and sleep.	No risk of systemic copper imbalance or toxicity from topical contact.
Direct Symptom Relief	Addresses underlying nutritional deficiencies or imbalances causing sleep issues.	Addresses environmental factors like overheating, microbial growth, and surface comfort.
Speed of Effect	Gradual, as the body restores mineral balance over time.	Immediate, creating a noticeable difference in sleep comfort and temperature regulation from the first use.

How to Maintain Healthy Copper Levels

For individuals whose sleep problems might stem from a mineral imbalance, a functional medicine approach is often recommended. A balanced diet is the cornerstone of healthy copper levels.

Eat Copper-Rich Foods in Moderation: Include sources like organ meats (liver), shellfish (oysters, crab), nuts (cashews, almonds), seeds (sesame, sunflower), dark chocolate, and leafy greens.
Mind the Zinc-Copper Balance: Since zinc and copper are antagonistic, ensure your diet or supplements don't provide an excessive amount of one over the other. Rich sources of zinc include meat, poultry, and beans.
Consider Professional Guidance: For persistent sleep problems, especially if related to suspected mineral imbalances, a healthcare professional can order a hair mineral analysis or other diagnostic tests.
Evaluate Your Environment: Investigate how your sleep environment might be affecting your sleep, and consider whether a copper-infused product could be beneficial for temperature control or hygiene. For further details on the scientific backing for sleep regulation, you can review research on copper's effects on the nervous system see the study published on PMC.

Conclusion: The Final Verdict on Copper and Sleep

In conclusion, the idea that 'taking' copper helps sleep is generally a misconception. Ingesting too much can cause insomnia by overstimulating the brain, while too little can disrupt normal sleep-wake cycles. The most direct and supported benefit of copper for sleep comes not from consumption, but from its topical application in bedding and sleep products, which aid sleep indirectly through temperature regulation and cleanliness. For those concerned about an internal imbalance, focusing on a varied diet rich in both copper and zinc is the safest approach, ideally under a doctor's supervision. Always differentiate between internal nutritional balance and external environmental factors when considering copper's role in your sleep health.

Frequently Asked Questions

No, taking a copper supplement is not typically recommended to aid sleep. An excess of copper can act as a brain stimulant and worsen insomnia, while a deficiency also disrupts sleep cycles. It is best to maintain a healthy balance through your diet.

Yes, a copper deficiency can contribute to sleep problems. Inadequate copper levels can disrupt the body's natural rest-activity cycles, and chronic fatigue associated with deficiency can make it difficult to fall asleep, a phenomenon known as 'tired but wired'.

Copper-infused bedding helps sleep through its physical properties. The metal's high thermal conductivity draws heat away from your body, providing a cooler and more comfortable sleep surface. It is also naturally antimicrobial, creating a more hygienic sleeping environment.

Zinc and copper are antagonistic minerals, and their balance is critical for sleep regulation. An imbalanced ratio, particularly high copper and low zinc, has been linked to disturbed sleep. Maintaining a proper intake of both is important for overall sleep health.

Yes, high levels of copper (copper toxicity) can stimulate the brain and cause insomnia, including racing thoughts. This is a primary reason why unsupervised copper supplementation is not recommended for sleep improvement.

To maintain a healthy copper balance through diet, consume foods like oysters, beef liver, cashews, sunflower seeds, dark chocolate, and whole-grain products. A varied diet provides the necessary amount without risking excess.

If you experience chronic or severe sleep problems and other causes have been ruled out, a healthcare provider might consider a hair mineral analysis or other diagnostic tests to check for a copper imbalance or other nutritional issues. However, this is not a first-line diagnostic approach for insomnia.