The majority of us can agree that getting a good night’s rest is critical for proper recovery. Quality of sleep affects growth hormone levels, muscle growth, cognitive function, mental focus, body composition, insulin activity, and your ability to recover from injury.
While stimulants like caffeine can help you get through your day, just about everyone can agree that nothing can take the place of a good night of sleep. It’s more than just staying awake during the day. Poor sleep can cause issues like brain fog and increased fatigue and also decrease your rate of recovery from workouts.
I’ve recently received some requests for supplement recommendations to improve sleep quality. But, before you go out and buy anything, I would recommend experimenting with reducing your caffeine intake at later times in the day, picking a consistent bedtime, and avoiding any devices with bright screens before bed. Assuming you are doing those things, here are a few supplements that seem to work well for enhancing sleep quality.
1. Magnesium – is a co-factor in hundreds of enzymatic reactions throughout the body. Common symptoms of deficiency include muscle cramps, weakness, insomnia, loss of appetite, restlessness, irritability, sugar cravings, fatigue and high blood pressure. I recommend taking 300-400mg of a quality magnesium supplement like Calm Magnesium if you prefer a powder. I take this every evening before I go to bed.Three Supplements to Help Sleep Quality
2. Yogi Bedtime Tea – This product was recently recommended to me and I find that it really does help with calming the mind and body before bed to improve sleep quality. The main ingredients include California poppy, chamomile, and the amino acid L-theanine which have all been found to be beneficial for reducing stress, increasing relaxation, and improving sleep. You can purchase Yogi Bedtime Tea online or you can find it in many local health food stores.
3. Glycine – an amino acid that also acts as a neurotransmitter. Studies have found that a dose of about 3 grams before bed can improve sleep quality and cognitive functions, as well as reduce daytime fatigue.
A Simple Protocol:
About 30-60 minutes before bedtime, take the following (choose one):
- 300-400 mg of magnesium
- 1 serving of bedtime tea
- 3 grams of glycine
These supplements have worked quite well for clients who have asked about a supplementation protocol to help them improve their quality of sleep. Most people report sleeping throughout the night, waking without feeling groggy, noticing an improvement in their recovery from exercise, and sharper cognitive function throughout the day. Try it out and let us know how it works for you!
Committed to Your Health,
Jennifer & The Forte Fitness Team