supplementsWhat can I do to help me sleep better?
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I work long hours, and I'm finding that the quality of my sleep is getting really bad. I've tried everything, but I have heard I could potentially take some supplements to help me. What are these, and what doses should I take?
By Mark Walters – almost 2 years ago
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Avoid alcohol, caffeine and stress and don't drink fluids or eat cheese before bed
You can also take supplements like Kava Kava, melatonine and valerian, which work for some but not for others...Dan??
Nutritionist and Supplement Specialist
I agree with Mark, but in terms of supplementation - if you live in the US or Australia, I would have to say supplement with melatonin and theanine.
Melatonin is a hormone produced by the pineal gland in the brain when the eyes are exposed to darkness. An increase in melatonin essentially prepares the body for sleep. Things like the TV, computers, lamps etc can reduce the level of melatonin release and make falling to sleep much harder. So taking melatonin supplements, and trying to ensure you to not allow yourself to be exposed to lots of light to late at night, should help you fall to sleep. I would say start at about 3mg about 1 hour before you would like to go to bed, and start winding down for the night. But don't use it for more than a few months.
Theanine is basically a type of glutamine, and leads to an increase in GABA and serotonin. This can help to improve relaxation and sleep quality. I would say about 300mg is plenty. Its quite difficult to get hold of theanine but you can get it from MYPROTEIN.
http://www.myprotein.com/uk/products/l_theanine
Health and Fitness Doctor
Fitness Professional
Hello all,
I am not a doctor/nurse, nor a nutriotionist, but I do like my sleep! Black out blinds and earplugs can help a lot, as can avoiding caffeine and heavy foods before bedtime. Equally importantly is treating sleep as a vital part of life, even though you are not conscious while you are doing it. Forget the 'I'm so busy' shtick and learn that getting at least seven hours is - for most people - a good way to stay healthy, and sane.
Don't read, watch TV, use a computer/smartphone, or listen to music before sleep. Keep the room cool and dust-free. Choose a good mattress and change it every six or so years. As for power napping, I am all for them. Just keep them to less than 30 minutes and be prepared to feel a bit groggy on waking.
Happy zzzzs!