ZMA Benefits for Athletes Does it Actually Improve Deep Sleep

I am thinking about adding ZMA to my nightly routine to help with my recovery after football matches. I have heard a lot about the ZMA benefits for athletes but I am skeptical if it actually improves deep sleep or if it is just a placebo effect.

I usually take a protein shake before bed but I am still waking up feeling quite groggy in the morning. I am based in London and I can get the Optimum Nutrition version fairly easily at the local shops. I want to know if the zinc and magnesium combination really helps with hormonal balance as well.

Does anyone have long term experience with ZMA? I have heard it can cause some very strange dreams which I am a bit nervous about. I would appreciate any feedback on whether this supplement is worth the investment for a hobbyist athlete!