Sleep To Recover
Most of us are aware a good night’s sleep is critical for recovery. The quality of our sleep will affect growth hormone levels, muscle growth, cognitive function, mental focus, body composition, insulin sensitivity, and your ability to recover from injury.
Nothing replaces a good nights sleep. It’s about more than just staying awake during the day. Poor sleep can cause issues like:
•decrease your rate of recovery from training
In my previous blog posts, I discussed the fat loss benefits of sleep. We have had several clients requesting supplement recommendations which can improve sleep quality. 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 all of those things on a consistent basis, here are a few of my supplement recommendations that seem to work quite well for enhancing sleep quality.
Glycine is an amino acid that also acts as a neurotransmitter. Multiple studies have found that a dose of about 3 grams before bed can improve sleep quality, cognitive function, as well as reduce daytime fatigue. I would recommend taking 3 grams of a glycine or 10 grams of a collagen before you go to sleep. Collagen is approximately 30% glycine so 10g will provide you with the same dose as 3g of glycine.
Common symptoms of magnesium deficiency include muscle cramps, weakness, insomnia, loss of appetite, restlessness, irritability, sugar cravings, fatigue and high blood pressure. I would recommend starting with 300-400mg of a quality magnesium citrate supplement this can be in powder or capsule form.
Yogi Bedtime Tea
This product can 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.
Some Clients have reported improved sleep through CBD supplementation however research on CBD is still in its infancy, a recent study carried out this year does support the benefits in sleep due to reduced anxiety. If you choose to supplement with CBD It’s best to start with a low dosage and gradually increase it until you find something that works for you but be patient as the research on CBD, anxiety, and sleep noted that many patients don’t notice an immediate difference. The 2019 study noted that it took about a month for the subjects to notice a difference.
My recommended protocol
60 minutes before bed try taking the following:
3 grams of glycine or 10 grams of collagen protein
400mg of magnesium citrate
1 serving of bedtime tea
Try it out and let us know how it works for you.
Cameron Rickerby - OPEX CCP