Sleep is essential for physical fitness and overall health. According to the International Journal of Endocrinology, poor sleep quality can lead to negative changes in body composition, exercise capacity, muscle strength, and cardiovascular functioning. There is also strong evidence that indicates inadequate sleep has a direct association with an increased risk of developing obesity. Physiologically speaking, prolonged periods of insufficient sleep disrupt hormones such as leptin and ghrelin which are responsible for hunger regulation. Not getting enough hours of quality restful sleep can leave you feeling fatigued throughout the day, making it more difficult to stay motivated for physical activity.
Furthermore, not sleeping enough can have a significant impact on cognitive performance and mood. A study published in the journal Sleep Medicine Reviews found that sleep deprivation had a direct effect on cognitive function, including learning and memory. Additionally, research has shown an association between poor sleep quality and an increased risk of depression. In other words, not getting enough restful sleep can leave you feeling unmotivated to exercise and make it harder to have the mental clarity required for proper physical performance.
"There is also strong evidence that indicates inadequate sleep has a direct association with an increased risk of developing obesity."
Certain supplements can help you achieve better sleep, but it is important to understand how they work and what the appropriate dosage would be in order to get maximum benefit.
Melatonin: Melatonin is a natural hormone produced by the body to regulate sleep-wake cycles. It has been found to be helpful in treating insomnia, jet lag, and sleep disturbances associated with shift work or aging. The recommended dose for adults ranges from 0.3 milligrams to 5 milligrams taken 30 minutes before bedtime.
Valerian Root: Valerian root is a herbal remedy commonly used for insomnia or difficulty sleeping due to its sedative effects on the central nervous system. Research suggests that taking 500-600 milligrams of valerian root about an hour before bedtime can improve overall quality of sleep.
Magnesium: Magnesium plays an important role in helping to reduce stress and anxiety levels, which can otherwise affect sleep quality. A dose of 250-500 milligrams of magnesium glycinate or citrate taken before bedtime has been found to be effective in promoting relaxation and improving overall sleep quality.
Chamomile: Chamomile is an herbal remedy with calming properties that can help induce drowsiness and promote better sleep. Studies suggest that drinking one to two cups of chamomile tea about 30 minutes before bedtime can improve overall sleep quality.
It is important to speak with a healthcare professional before taking any supplement for sleep as some supplements may interact with other medications you are taking or pose potential health risks. Additionally, it is best to follow the recommended dosage to maximize effectiveness and minimize health risks.
Do you find you are getting good quality sleep and are ready to train? Check out our Personal Training and Remote Coaching services so you can get started today!
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