Healthy Sleep
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Healthy Sleep

Natural sleep supplements

Healthy sleep supplements are aimed at obtaining the maximum rest during our night sleep. One of the main reasons of the poor performance we may experience, may be due to a bad night's sleep, when we have not been able to fall asleep or have not got a benefiting rest.

These days we are subject to a very exhausting pace of life. We deal with numerous problems that arise daily and that in the worst cases we take home with us and possibly even to bed.

In this regard, there exist certain risks associated with living under such conditions and being exposed to continual stress. If we are continually exposed to stressful situations in this way, it can lead to more serious pathologies, such as adrenal fatigue or even cases of anxiety and depression.

Reducing the source of stress is clearly the best solution but it is something that may not be within our personal control. So whenever possible it will be in our interests to reinforce those moments available to us maximise our rest time, in other words to establish healthy sleeping habits.

Table of contents Hide

  1. Natural sleep supplements
  2. Bedtime supplements
  3. Types of sleep supplements
    1. Melatonin
    2. Valerian
    3. 5-HTP
    4. Theanine
    5. GABA
    6. ZMA

Bedtime supplements

There are certain natural supplements for sleep, that can help you achieve a deeper and of course more restful sleep.

Implementing some relaxation techniques through meditation alongside these anti-insomnia supplements can help little by little towards acquiring a better capacity for regular sleep and therefore rest.

Within the field of sports it should not be forgotten that rest, together with training and nutrition, is one of the three pillars thst supports any sportsperson or athlete. There is no margen for error in any of these three, since the performance or particular objective in question will undoubtedly be compromised. It is precisely during the sleep phase when increased activity related to

regeneration, repair, and tissue growth takes place. This is governed by a complex network of hormonal interactions that maximise its effects, as long as we maintain healthy sleeping habits.

Types of sleep supplements

Some of the supplements of greatest benefit to take before sleeping are as follows:

Melatonin

Melatonin is a hormone that is released naturally by our bodies. It is known as the "rest hormone". Certain modern behaviour patterns can reduce its secretion. Among these is the exposure to light in the last moments before we go to bed, which works against being able to easily fall asleep. The primary benefit of melatonin is to regulate sleep patterns, or circadian rhythms. In other words, it controls and calibrates our internal clock, adjusting behaviour around the time of twilight and after we fall sleep. Therefore, taking melatonin before bedtime will help restore this hormonal environment and make it more conducive to rest.

Valerian

Valerian is an extract of the plant "Valeriana Officinalis", which has important properties for promoting a state of relaxation and calm, something that is highly desirable after a long day. Valerian helps to regulate high blood pressure and also provides protection for the heart. It calms feelings of anxiety, so can therefore counteract stress and help one to disconnect from the daily routine and go to bed feeling much more relaxed.

5-HTP

5-HTP is another sleep supplement, as it helps combat anxiety. This phenomenon arises when the body detects any threat or problem which might affect it directly. The body may respond to this in various ways, such as with depression or insomnia. One of the properties of 5-HTP is that it promotes the synthesis of the neurotransmitter serotonin which is involved in regulating our state of mind. When faced with the various adversities that we have to deal with, we may not be able to overcome them if we are not able to maintain a sufficiently strong mental attitude. This begins to create a picture of how depression works, which can be aggravated any time we do not get sufficient rest.

Theanine

Theanine is an amino acid that may help relieve stress by inducing a relaxing effect, without causing drowsiness. It is a psychoactive component, which means that it can cross the blood-brain barrier and enter the blood stream in order to interface with the nervous system through chemical mechanisms and the production of neurotransmitters. In fact, L-Theanine stimulates GABA production. Therefore it promotes a more optimal state of rest, since it also impacts on our behaviour, improving mood.

GABA

GABA is the abbreviation for gamma-aminobutyric acid, an amino acid synthesised by our bodies and which acts as an inhibitory neurotransmitter to quell the activity of neurons that are excited by external stimuli, and that in the majority of cases correspond to undesired actions, such as stress. The most important features and benefits of GABA: it improves mood, concentration and helps to promote relaxation by helping to control and cope with stress.

ZMA

ZMA helps promote relaxation and deep sleep. It is made up of the essential minerals zinc and magnesium. Athletes should not miss this opportunity to improve their rest and deep sleep. It is during this period when the healing and regeneration of muscle tissue, hormone production and muscle growth takes place.

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