Getting adequate rest is essential for all athletes, gym-goers, and anyone who wants to stay in shape and maximize their performance. Rest is the time when your body recovers from training or a tough workout. Without proper sleep, you can't perform at your best, as it's during this phase that helps you recover both physically and mentally. To ensure healthy sleep habits and full recovery after being active, here are 5 of the best supplements for improved sleep and recovery!
1. Melatonin
Known as the "sleep/wake cycle" hormone, melatonin controls the body's natural 24-hour cycle. Supplemental melatonin has been shown to shorten the time it takes to fall asleep and lengthen the time spent sleeping. Seniors may benefit significantly from taking this supplement because of the natural decline in melatonin levels that occurs with age.
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2. Magnesium
Magnesium is essential for proper hormone function, muscle and nerve function, and energy production. Supplementing with magnesium before bed has been shown to improve sleep quality by decreasing cortisol levels (a primary stress hormone) and facilitating muscle relaxation. Getting your daily magnesium intake is easy with the variety of supplements available, including capsules, powders, and liquids.
3. GABA (Gamma-Aminobutyric Acid)
Inhibiting excessive nerve activity, GABA is an amino acid involved in brain regulation. Anxiety and stress can prevent you from getting a good night's sleep, but if you take a GABA supplement right before bed, you may find that your sleep is more restful. Furthermore, GABA aids in maintaining mental clarity during rest, making for a more revitalizing and invigorating morning wake-up.
4. ZMA
ZMA is an abbreviation for zinc monomethionine aspartate, magnesium aspartate, and vitamin b6. This multivitamin and mineral supplement blend has been shown to increase testosterone levels and speed muscle recovery after intense exercise. Taking these supplements before bedtime has been shown to improve sleep quality, the effectiveness of workouts, mental clarity, focus, and recovery time from intense exercise.
5. Casein Protein
Casein protein is commonly consumed before bedtime because it slowly releases amino acids into muscle tissue over several hours. Casein protein aids muscle growth and nourishes your body throughout restorative stages of sleep because of its slow digestibility, making it an ideal supplement to take before bed. It also suppresses appetite, so you won't be jolted awake by hunger in the wee hours of the morning.
Benefits of Sleep and Recovery
Rest and rejuvenation are crucial to your physical and mental health. A good night's sleep is a cornerstone of a healthy lifestyle, but what, exactly, do we gain from rest and rejuvenation when we do?
Sleep Is Essential For Memory Functioning & Learning
We all know that getting enough sleep is crucial to our overall health, but we may not realize how important it is for maintaining a healthy brain and memory function. Sleep-deprived people have been shown to retain less information than their well-rested counterparts. For one thing, while we snooze, our brains move data from working memory to permanent storage. This process not only improves our ability to remember information but also speeds up our ability to learn new things.
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Sleep Boosts Your Immune System
Maintaining a healthy immune system is dependent on getting enough sleep. Cytokines, chemicals that help reduce inflammation and fight off infections, are produced by the body during deep sleep. On top of that, studies have shown that people who don't get enough sleep are more susceptible to getting sick after being exposed to viruses or bacteria than those who do.
Recovery Enhances Performance & Prevents Injury
It's not enough to just get enough shut-eye; you also need rest periods in between any strenuous physical activities. After a rigorous workout, your muscles need time to recover so that you don't overtrain or sustain fatigue-related injuries like strains and pulls. Taking breaks between workouts also allows your body to recover, allowing you to exert your full potential the next time you do exercise.
How Much Sleep Should You Get?
An average adult needs between seven and nine hours of sleep per night. The average adult needs between eight and ten hours of sleep per night, depending on age; those between the ages of 18 and 25 may need as much as ten. Each person has unique sleep needs that are determined by factors like age, activity level, and general health.
How to Get Deep Quality Sleep
Quality sleep is just as important as quantity when it comes to maintaining good health. In the morning after a good night's sleep, we feel revitalized and ready to take on the day. However, we tend to feel sluggish and unmotivated in the morning after not getting enough deep-quality sleep or having periods of interrupted sleep.
Here are some suggestions that could help you improve the quality of your sleep every night:
- One must first establish a regular bedtime routine, as this will signal to the body that it is time to sleep.
- Stay away from caffeine after 2 in the afternoon; while it can give you a boost of energy in the morning or afternoon, it can also keep you up at night.
- Get regular exercise; not only does this help you feel more energized during the day, but it also helps you get to sleep at night by releasing endorphins.
- Stay away from screens 30 minutes before bedtime; the bright light from phones and TVs can interfere with your circadian rhythms and decrease melatonin production, making it more difficult to fall asleep at night.
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Taking Sleep Supplements
Improve your sleep and wake up feeling refreshed with these five best-in-class supplements. These five supplements will help you quickly and safely achieve your goals, whether greater relaxation at night or increased energy levels during workouts. Consequently, today is a good day to look at what each offers for better sleep and recovery.
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