The importance of sleep and supplements for improving sleep

Sleep is important for human health. Failing to get enough sleep or not dedicating enough time to quality sleep can increase the risk of chronic diseases, obesity, and metabolic syndrome. Lack of sleep negatively affects the production of ghrelin and leptin, which can increase hunger and make a person prone to overeating calorie-dense foods. Furthermore, lack of sleep negatively impacts concentration, alertness, memory, and recovery after physical exertion, and it increases the risk of depression and colds. Conversely, a good sleep routine improves general well-being, concentration, and memory, helps preserve more muscle mass while losing weight, and improves physical performance in the gym as well as insulin sensitivity. Following a diet can lead to poorer sleep quality. To improve sleep quality, you could consider taking the following supplements: 1. Theanine (theanine is found in tea). Theanine helps the mind, reduces anxiety, and helps improve sleep quality; 2. Valerian (a medicinal plant). Valerian supplements can be useful for improving sleep quality; you should take a dose of about 450 mg an hour before bed (effects should appear after 6-8 weeks); 3. GABA (gamma-aminobutyric acid). GABA is a relaxation-promoting and anti-anxiety supplement that can improve sleep quality (you could take about 500 mg an hour before bed); 4. Magnesium and zinc. Magnesium can help reduce feelings of tiredness and fatigue and have a calming effect (depending on the form of magnesium); zinc can help maintain normal testosterone levels in the blood, macronutrient metabolism, etc.; 5. 5-HTP (a combination of the amino acid tryptophan). In the brain, 5-HTP converts into the chemical serotonin. Serotonin levels decrease while dieting, and lower serotonin levels during a diet contribute to mood swings, increased carbohydrate cravings, and greater hunger. 5-HTP can improve sleep quality and help with weight loss; 6. Melatonin (melatonin is a neurohormone secreted by the pineal gland in the brain). Light inhibits melatonin synthesis. Using melatonin can help normalize irregular sleep. Melatonin can help you fall asleep and is useful for people who work shift jobs or frequently change time zones. Melatonin has a general neuroprotective effect because it is a powerful antioxidant, and it also possesses several anti-cancer properties. It is currently being researched. Melatonin can reduce weight gain. Melatonin supplements are beneficial for eye health and can help improve mood. Smokers respond less to the benefits of melatonin, and older people produce less melatonin at night. Furthermore, depression is associated with lower levels of melatonin in the body. Using melatonin is not associated with negative effects (the body does not produce less hormone when taking the supplement). Taking melatonin does not cause addiction and is not toxic. To improve sleep, you could start taking melatonin at a dose of 0.5 mg to 5 mg if a lower dose is ineffective. Also, you must understand that the benefits of melatonin are not dose-dependent—taking more does not mean you will fall asleep faster. Melatonin should be taken 30 minutes before bed. An interesting observation is that melatonin stimulates the release of growth hormone, so one might consider higher melatonin consumption (5 mg compared to 500 mcg, although both doses are quite effective); 7. Glycine (glycine is an amino acid). Glycine is an effective supplement for improving sleep. Glycine can improve sleep quality; clinical studies have successfully used doses of 3–5 grams taken with meals and before bed. In summary, sleep supplements can improve sleep, and better sleep can improve overall well-being and facilitate weight loss, so take care of your sleep quality, and your body will thank you with a better body composition, improved well-being, and reduced hunger. 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