Sleep Aids And Anxiety

By | August 9, 2018

The 3 Best Bodybuilding Sleep Supplements

Hey guys, Sean Nalewanyj here of BodyTransformationTruth ,and in this tutorial I'm going to be outlining my top 3 recommended sleep supplements whenit comes to improving overall sleep quality, and also decreasing the amount of time thatit takes you to fall asleep each night. So getting a proper sleep each night is obviouslyvery important. It's going to help you to keep your mood and energy levels balanced,it's going to improve concentration and motivation, it will optimize hormone levels, improve insulinsensitivity and also maximize your strength and your performance at the gym during yourworkouts, just to name a few benefits. Now before I go any further, I should first ofall mention that supplementation should not

be viewed as a quickfix here, and you'lldefinitely want to make sure that you've developed effective sleep habits first before you consideradding additional supplementation into the mix. There are many different strategies thatyou can use to naturally improve your sleep quality each night, but here are just a fewof the main ones that I want to quickly mention before I dive into the actual sleep supplementsthat I recommend. So number 1, try to maintain a consistent sleeping schedule by going tobed and waking up at the same time every day. Number 2, ensure that your room is as darkas possible and that it is set at a cool temperature. Number 3, eliminate electronic light (so thisincludes television, laptops, phones etcetera)

around 30 minutes before going to bed as theelectronic light here will disrupt hormone levels that induce sleep. Number 4, neutralizenoise by either ensuring that your room is as quiet as possible, or by droning out backgroundnoises by using a whitenoise generator such as a fan or an air conditioner. And number5, the obvious one, make sure to avoid caffeine or stimulants within 8 hours of going to bed.Okay, assuming that you have those points taken care of and you're still looking forsome additional assistance in order to improve your sleep, here are the 3 supplements thatI would recommend. So sleep supplement number 1 is magnesium. People who work out intenselyon a consistent basis tend to have lower levels

of magnesium because it is drained from thebody through sweating. Not only are low levels of magnesium associated with decreased testosteronelevels, but it can also negatively impact your overall sleep quality as well. So ifyou do have a magnesium deficiency that has been brought on by consistent hard training,supplementation can help to restore balanced levels in the body and help you get a deeper,more restful sleep as a result. Go with 200400 millgrams of magnesium per day taken witha meal either in the form of magnesium citrate, magnesium gluconate or magnesium dylgycinate.Do keep in mind here that magnesium doesn't have any immediate, acute effects on sleep,and its benefits are going to be seen after

consistent daily supplementation over thecourse of about a week or two. And so for that reason, you can take your magnesium supplementat any time of the day that you prefer, because taking it before bed is not going to makeyou feel drowsy or help you fall asleep faster. Sleep supplement number 2 is lavender oil.Lavender oil helps you fall asleep faster by calming your mind and reducing anxiety,which helps to slow your heart rate, decrease blood pressure and put your body into a morerelaxed state. Studies have also shown that lavender oil also has positive effects onoverall sleep quality as well. The recommended dosage for lavender oil is 80 millgrams takenabout half an hour before bed. And sleep supplement

number 3 is melatonin. Melatonin is a hormonethat helps to regulate your body's circadian rhythm. Levels of melatonin increase whenit gets dark, and this allows you to fall asleep more easily. Melatonin production canbe naturally increased by avoiding electronic light late at night and by sleeping in a darkroom like I previously mentioned, but if you do find that it still takes you a long timeto fall asleep despite this, additional supplementation with melatonin might be beneficial for you.Effective melatonin dosing is going to vary from person to person, and it's always bestto start out on the lower end and gradually build up until you find the right dosage foryourself. So the standard recommend dose here

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