Five Supplements That Will Drastically Improve Your Sleep

Supplements that help you get a better night’s rest

Sleep Hynogram shwoing the stages of sleep, by RazerM
Sleep Hynogram showing the stages of sleep, by RazerM

Sleep is a crucial part of fitness. Lack of sleep will decrease your level of strength and negatively affect your fitness level. While the amount of sleep is important, so is sleep quality. Sleep has many complex stages, divided into the REM and NREM stages of sleep. We took a look at five different supplements that will help improve your sleep quality.

Note: Remember to consult your doctor before taking any supplements; read our Disclaimer for more information. Remember to not MIX compounds!

    1. Melatonin

Melatonin is often used to solve insomnia and will help those who have trouble sleeping at night. Although melatonin is useful for reducing sleep latency, there is not strong evidence that melatonin will increase sleep quality. Studies showed that 3mg of melatonin drastically reduced the time it took to fall asleep. Melatonin is relatively cheap, at $0.03/3 mg count on Amazon.

2. Glycine

Glycine is useful for people who struggle with getting quality sleep. 3 mg of glycine before going to sleep has been shown to improve sleep quality. Participants in a sleep study reported feeling much more rested and energetic after sleeping with glycine. Glycine is a bit more expensive than melatonin. The lowest price we found was $0.05/2.5 mg count on Amazon.

3. Kava

Kava was found to greatly increase sleep quality in double blind studies. Those who took 200 mg of Kava extract over the course of 4 weeks had less insomnia and better sleep quality than those who received placebo. Kava can be taken in the form of tea, powder, or as capsules. Because of this the price of Kava can vary greatly, ranging from $0.19/count for 200mg to $19 for 16 Tea bags.

Note: Kava interacts dangerously with other pharmaceuticals, do not mix it with other compounds!

4. ZMA

ZMA contains Zinc, Magnesium, and Vitamin B6 and is used by athletes as a recovery aid. Zinc, magnesium, and B6 are important to human body, and while most people get their proper dosage of zinc and B6, half don’t get the proper dosage for magnesium. Magnesium has been shown to increase sleep quality (but only in those with poor sleep quality), while zinc and B6 also have been shown to improve sleep quality overall. Despite many claims, ZMA will not increase free or bound testosterone. The cheapest option is Optimum Nutrition ZMA at $0.10/count.

5. Marijuana

Marijuana has been shown to increase sleep quality in a double blind study. Studies have shown that marijuana not only reduced sleep latency but also increased Stage 4 of the sleep cycle(deep sleep). However, the same study remarked that there was a reduction in REM sleep. Marijuana prices vary by region, but always remember to review local laws before doing illicit drugs.

Remember sleep is important to fitness! However, while supplements can help one get sleep, simple habits such as not looking at a screen before sleeping can also help.

Shopping Links (These were cheapest by Rating and $/count)

  1. Melatonin
  2. Glycine
  3. Kava capsules and Kava tea
  4. ZMA

References

  1. Schierenbeck, Thomas, Dieter Riemann, Mathias Berger, and Magdolna Hornyak. “Effect of Illicit Recreational Drugs upon Sleep: Cocaine, Ecstasy and Marijuana.” Sleep Medicine Reviews 12.5 (2008): 381-89. Web.
  2. J, Zajicek. “Result Filters.” National Center for Biotechnology Information. U.S. National Library of Medicine, Nov. 2003. Web. 13 July 2016.
  3. K, Held. “Result Filters.” National Center for Biotechnology Information. U.S. National Library of Medicine, 2002. Web. 13 July 2016.
  4. Inagawa, Kentaro, Takenori Hiraoka, Tohru Kohda, Wataru Yamadera, and Michio Takahashi. “Subjective Effects of Glycine Ingestion before Bedtime on Sleep Quality.” Sleep and Biological Rhythms 4.1 (2006): 75-77. Web.
  5. D, Wheatley. “Result Filters.” National Center for Biotechnology Information. U.S. National Library of Medicine, Sept. 2001. Web. 13 July 2016.
  6. Inagawa, Kentaro, Takenori Hiraoka, Tohru Kohda, Wataru Yamadera, and Michio Takahashi. “Subjective Effects of Glycine Ingestion before Bedtime on Sleep Quality.” Sleep and Biological Rhythms 4.1 (2006): 75-77. Web.
  7. S, Lehrl. “Result Filters.” National Center for Biotechnology Information. U.S. National Library of Medicine, Dec. 2004. Web. 13 July 2016.

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