According to most reports, 1 in 3 people have at least mild insomnia, and chronic sleep issues plague many more people. Sleep is as important for building muscle or losing weight as your workouts are, but not enough people invest in getting better sleep.
However, there are many supplements which can help you sleep better.
For most people, getting 7 or 8 hours of real sleep each night seems like a luxury that you will never achieve. Fortunately, you can use the supplements listed below to improve your sleep quality and help you get better sleep each night!
Supplements for a Better Sleep: Melatonin
Melatonin is a hormone produced within our bodies that are responsible for regulating our internal biorhythm, sleep/wake cycle, and more.
However, most of us do not properly produce melatonin within our bodies.
Electronics such as computers and cell phones, overconsumption of coffee or alcohol, and many more environmental factors of the 21st century have deprived our bodies of natural melatonin production.
Luckily, you can easily use melatonin supplements to improve your sleep. Melatonin supplements are one of the most common sleep aid supplements, mainly because they do not cause dependency or addiction.
Ambien and other sleep medications can cause addictions and make your sleeping issues worse long-term. Instead of risking your livelihood with these sleep medications, give melatonin a try first!
You can use between 1 mg and 5 mg of melatonin per night.
Best Supplements for Sleep: Zinc
Zinc is a natural element which is not found in our diet as often as it should. Without zinc, your body will wear down and become defenseless to illness and the world around.
Zinc supplements do not necessarily make it easier to fall asleep, but it will certainly help you stay asleep longer. While you are sleeping, your body recovers from your workouts and your daily life.
If you do not eat a nutritionally complete diet, there is a chance that your body will not rest properly at night.
Taking a zinc supplement is an excellent way to improve your muscle recovery while you sleep, and help you stay asleep throughout the whole night!
If you are using zinc for sleep, you can take between 20 and 30 mg per night.
If you are interested in learning more about why you should use zinc for sleep, check out the article from Adam Kemp.
Supplements to Use for Sleep: GABA
Gamma-aminobutyric acid (GABA) is a neurotransmitter responsible for sending messages between the brain and the nervous system. Without activity from this neurotransmitter, your mind would not relax, and you would not fall asleep.
Benzodiazepines are a class of anti-anxiety and anti-depression drugs which work by improving the activity of GABA receptors in your brain. Instead of taking a benzodiazepine medication which can cause addiction or dependency, you can try supplementing with pure GABA for sleep.
Similar to how benzodiazepines work, GABA helps your mind relax at night before sleep.
If you are the type of person who cannot sleep because their mind is racing and thoughts are spinning all night, GABA could be the perfect supplement for you.
Improving your sleep quality is not the only benefit of GABA though, as it also increases growth hormone production. Increases in GH production improve your ability to build muscle, lose weight, and have more energy each day.
Concluding Thoughts on the Best Supplements for Sleep
Since insomnia is such a common issue throughout the world, it is no wonder there are so many sleep medications produced each year. However, these sleep medications are often unnatural and addiction-causing.
Unless you want to be reliant on a sleep medication which probably has many side-effects for your long-term health, finding supplements to improve your sleep quality is necessary.
Fortunately, melatonin, zinc, and GABA are natural supplements which can make a huge impact for you.
Use the supplements listed above, and there is a good chance you will have your best sleep in years!