Sleep Supplements: The Secret Weapon for Athletes’ Performance and Recovery
When it comes to reaching peak athletic performance, besides training and good nutrition, getting a good night’s sleep is one of the most effective ways to help your body recover and recharge after a hard training session. However, maintaining a routine amidst the demands of training and competition can be challenging. Due to the busy lifestyle many athletes live, achieving a full night’s sleep isn’t always on the card. Several techniques can help you sleep better, from maintaining a regular sleep schedule and taking naps to avoiding caffeine in the evening.
If this doesn’t seem to do the trick, you can try taking targeted supplements. There are a few things to consider when browsing sleep supplements to get a good night’s rest. Finding a reliable supplier is essential, whether you choose a local store or an online retailer. To aid in your decision-making, look for reputable suppliers who value premium brands, have clear labelling, and can provide knowledgeable advice.
What Supplement Help You Stay Asleep?
Several products can promote sleep including magnesium, melatonin, and L-theanine. In general, these are effective and safe to use, but you should always consult a healthcare provider before starting a new supplement, especially if you take one or more medications.
Magnesium
If you’re looking to improve your athletic performance, minimise tiredness and help your body recover from hard sessions, then making sure you have magnesium in your system is important. Green leafy vegetables, nuts, and whole grains are the main dietary sources of magnesium. If you’re struggling to reach the recommended intake through your diet, magnesium supplements can fill in the missing nutrients.
Magnesium is a popular supplement that many athletes use to induce drowsiness and improve relaxation. There are different types of magnesium supplements. Making sure you have the right magnesium sleep supplement can make a difference in reaching your peak potential. Magnesium citrate is a popular supplement that’s well absorbed by the body.
Another common supplement that is easily taken in by the body is magnesium glycinate. This is one of the most preferred magnesium products among athletes since it can help with sleeplessness, tense muscles, and anxiety.
It’s often a difficult task to find the right magnesium supplement that suits your specific needs. In general, a combined approach including whole foods and supplementation is the most effective. You can try taking supplements formulated with different forms of bioavailable magnesium like magnesium aspartate, magnesium citrate, magnesium lactate or magnesium chloride. These potent blends allow you to fully benefit from the power of each ingredient to boost recovery.
One of the side effects of taking magnesium sleep supplements is that it can cause diarrhea in a small percentage of the population. Taking magnesium oxide is most likely to cause this because it absorbs the least of all magnesium types.
Melatonin
Melatonin is a hormone that regulates sleep. It’s produced by the pineal gland in your brain and its main purpose is to regulate your sleep-wake cycle. Melatonin is another sleep supplement popular among athletes, given its reputation for being effective and generally safe for short-term use. Taking melatonin regularly for brief intervals of time—a few weeks to a few months—may be both safe and beneficial. However, it can sometimes cause headaches, dizziness, nausea, and drowsiness.
If you have irregular sleep patterns due to overtraining from exercise, then melatonin supplements may be for you as these can help you regulate your sleep cycle when necessary. Melatonin sleep supplements do not prevent the body from producing this hormone naturally. Furthermore, it’s not harmful or addicting. However, keep in mind that in Australia, you’ll need a prescription from a healthcare professional to purchase melatonin.
L-Theanine
This is an amino acid naturally found in green tea and some mushrooms.Research shows that taking L-theanine supplements can promote relaxation while reducing stress. So, if you want to feel relaxed without feeling too drowsy, supplementing with L-theanine may be the right thing for you.
There are numerous ways to get L-theanine, from tablets and liquids to capsules and powders. You have the option of consuming L-theanine as a standalone supplement or in conjunction with other supplements that promote relaxation, such as magnesium. Many potent formulas include L-theanine with magnesium and other natural ingredients to support high-quality sleep and help you wake up refreshed and energised, ready for the day and to nail your next workout.
With very few negative effects documented, L-theanine is thought to be safe for daily use. It’s generally well-tolerated and does not typically pose any health risks or cause side effects. Some may experience minor headaches and dizziness but these are rare instances. You can also easily add it to your daily routine without worrying about adverse interactions with other medications.
In addition to its stress-reducing benefits, L-theanine has also been studied for its potential cognitive and mood-enhancing effects. Some studies have shown that it may improve memory, focus, and attention while reducing symptoms of anxiety and depression. This means it’s not only beneficial for those looking to manage stress but also for students and professionals who want to enhance their cognitive performance.