When you think of aids to muscle growth and recovery, sleep may not be the first idea that comes to mind. However, a good night’s sleep can make all the difference when it comes to promoting both.
That’s why it’s essential to ensure that you get a full, restful sleep every night. You can do this by making minimal lifestyle changes and taking high-quality sleep supplements.
The Physiology of Sleep and Muscle Recovery
There are four different stages of sleep:
- This is the first stage and lasts for about 1 to 7 minutes. During this stage, your body hasn’t fully relaxed, but your body and brain activities start to slow.
- This is the second stage when your body enters a more subdued state. This includes relaxed muscles, slowed breathing and heart rate, and a drop in temperature. Additionally, your brain waves will show a new pattern, and your eye movement will stop. This stage usually lasts about 10 to 25 minutes.
- This is the third stage, also known as deep sleep. In this phase, your body relaxes further and your muscle tone, pulse, and breathing rate decrease, making it difficult for you to be woken up. This stage is critical to restorative sleep, which allows your body to recover and grow, as well as bolster your immune system. This phase usually lasts 20 to 40 minutes.
- During REM sleep, your brain activity picks up and your body experiences atonia, which is the temporary paralysis of the muscles. There are only two exceptions, which are the eyes and muscles that control breathing. REM sleep is essential to cognitive memory, learning, and creativity and it’s also known for producing the most vivid dreams. You don’t usually enter REM sleep until you’ve already been asleep for 90 minutes, but it accounts for around 25% of sleep in adults.
The Sleep-Muscle Growth Connection
During sleep, your body releases the human growth hormone, or HGH, which is crucial to muscle repair and growth. HGH stimulates protein synthesis, which is the process in which damaged muscle fibers are repaired and new muscle tissue is built.
Studies report that the more deep sleep you get, the more HGH is released. On the other hand, if you are sleep-deprived, there will be less HGH released, which can lead to a loss of muscle mass and reduced exercise capacity.
Sleep also helps regulate hormone levels, like testosterone, which promotes muscle growth and repair. If you’re not getting enough sleep, it can disrupt your testosterone production, which can negatively impact muscle recovery.
Sleep and Muscle Recovery Process
Sleep is also critical in reducing inflammation in the body. When you take part in an intense exercise routine, it can cause muscle damage and inflammation. When you sleep, your body releases anti-inflammatory cytokines that assist in reducing inflammation and promoting healing.
Supplements to Enhance Sleep and Aid Muscle Recovery
Magnesium is a naturally occurring mineral that’s essential for brain function and heart health. It also has the added benefit of helping to quiet the mind and body, which makes it easier to fall asleep. Studies show that magnesium has the ability to regulate melatonin, which is why it has a relaxing effect.
There are many forms of magnesium supplements available, including some that combine a variety of sleep-inducing ingredients. As a general rule, you should never take more than 350 mg of magnesium a day unless directed to do so by a healthcare professional.
Three studies involving older adults found that magnesium supplementation helped reduce the amount of time it takes to fall asleep compared to a placebo.
Melatonin is a hormone that naturally occurs in your body to produce signals to your brain that it’s time to sleep. The time of day influences the fluctuation of this hormone’s cycle. In the evening, your melatonin levels rise, and in the morning, the levels fall.
Melatonin has become a popular sleep aid, especially for daytime sleep. It’s extremely helpful if you’re experiencing jet lag or if you have a schedule that requires you to sleep during the day. Studies have also shown that melatonin can improve overall sleep quality for those with sleep disorders. It seemed to reduce the time it took for people to fall asleep and increase how long they slept.
In these studies, the most beneficial effects were seen when participants took 3 to 10 milligrams of melatonin before they went to bed.
Additionally, the antioxidant properties of melatonin can help aid in muscle recovery.
GABA, or Gamma-aminobutyric acid, is an amino acid neurotransmitter that naturally occurs in our brain and some foods. It helps to calm the body and decrease anxiety and stress by slowing down the messages from the brain to the central nervous system. Additionally, it can help increase the quality of sleep and reduce exercise-induced muscle damage.
One study found that 300 milligrams of GABA a day improved sleep quality in 40 insomnia patients after four weeks.
You should discuss with your doctor if you are pregnant or breastfeeding before starting any GABA supplements.
L-Theanine is an amino acid that is naturally occurring in mushrooms and is often made into teas. It behaves similarly to glutamate, an amino acid in our brain that helps transmit signals through our body.
Studies suggest that L-theanine may help promote calmness and ease anxiety and stress. It’s been reviewed as a generally safe natural sleep aid that doesn’t make you feel groggy.
You will need to be cautious of mixing L-theanine with certain medications, like blood pressure medications and sedatives. Make sure to discuss taking the supplement with your doctor if you are on either of these types of medications.
Valerian root is derived from a white flower that’s native to Asia and Europe. It’s historically been used to treat headaches, cramps and insomnia. There is not a lot of research about the Valerian root, but there have been studies that suggest that it’s best for those facing menopausal symptoms and sleep problems.
Valerian root is cost-effective and low-risk. You can take it as a supplement or drink it in a tea. It works especially well to induce sleep when it’s combined with chamomile.
Chamomile is a flower that’s popularly used to aid anxiety and promote sleep, as well as ease the symptoms of an upset stomach and aid muscle recovery. When it’s taken at night, it can help calm your mind and induce sleep.
Studies suggest that the chemicals found in chamomile bind well to the GABAA neuroreceptors in the brain. The most wallet-friendly way to use chamomile is to get it in tea. It is less expensive, and it works just as well as the supplements.
Strategies to Optimize Sleep for Muscle Growth
Establishing a Sleep Routine
The general guideline is that you should get 7 to 9 hours of sleep each night if you’re a healthy adult. It’s easier to accomplish this if you go to bed and wake up around the same time each night and day. Your body will run more efficiently, and your sleep will benefit similarly.
Nutrition and Hydration
Staying hydrated is essential to your health, as well as your sleep. Dehydration can create obstacles to sleep and promote a cycle in which sleep deprivation contributes to dehydration. Make sure you are getting the recommended amount of water each day, and your body will thank you.
Creating a Sleep-Inducing Environment
It’s absolutely vital that you are comfortable when you try to sleep. You will need to remove any noise or light disruptions from your environment to promote uninterrupted sleep. Ensuring that you have a comfortable mattress, pillows, and sheets is also helpful in creating a sleep-inducing environment.
Combining Supplements and Lifestyle Adjustments for Optimal Results
To maximize the benefits of sleep aids, you can find sleep supplements that masterfully combine the ingredients to achieve the sleep that you need for muscle recovery.
Sleep Supplements to Aid Sleep and Recovery
These are the top ten sleep supplements that are customer-approved.
Alpha Lion Night Burn
Alpha Lion Night Burn is a dietary supplement designed to enhance metabolism during sleep, promoting fat burning. It contains researched ingredients that not only improve sleep quality but also boost metabolism, reduce stress, and aid muscle recovery. Ideal for those looking to maximize their nighttime metabolic benefits.
Learn more about Alpha Lion Night Burn
Axe & Sledge Dozer Honey Lemon Tea
Axe & Sledge Dozer is a sleep aid supplement formulated to promote restful sleep and muscle recovery. Amidst daily stresses and hectic schedules, a good night's sleep is essential for overall health and gym performance. Dozer combines ingredients like Ashwagandha, Chamomile Extract, and GABA to help users fall asleep faster, stay asleep longer, and wake up rejuvenated. This honey lemon tea-flavored supplement is designed to optimize sleep quality and support the body's recovery processes.
Learn more about Axe & Sledge Dozer
Titan Nutrition Reststor is an all-natural sleep aid tailored for athletes and fitness enthusiasts. Recognizing the importance of sleep for recovery and overall health, Reststor combines potent ingredients like Valarian Root, Kava Kava, and Melatonin to ensure a deep, restful sleep. It not only aids in sleep but also boosts metabolism and supports the release of growth hormones. With added digestive enzymes, it ensures optimal nutrient absorption, setting the stage for effective recovery and energy restoration.
Learn more about Titan Nutrition Reststor
Huge Supplements Hibernate
Hibernate by Huge Supplements is a meticulously crafted sleep aid designed for athletes aiming for peak performance. Recognizing the significance of sleep in muscle recovery, cognitive function, and overall well-being, Hibernate combines potent ingredients to ensure deep, quality sleep. It aids users in falling asleep swiftly, staying asleep longer, and waking up feeling refreshed and energized. This supplement not only enhances sleep quality but also aids in stress reduction, muscle recovery, and overall rejuvenation.
Learn more about Hibernate by Huge Supplements
5% Nutrition Knock The F Out
5% Nutrition's "Knocked The Fck Out" is a comprehensive natural sleep aid designed for athletes and fitness enthusiasts. Emphasizing the importance of quality sleep for muscle growth and recovery, this product offers a blend of herbs, amino acids, and natural ingredients to promote relaxation and deep sleep. Key ingredients include GABA, L-Tyrosine, Chamomile, and Melatonin, among others, to ensure users experience restorative sleep, reduced stress, and optimal recovery.
Learn more about 5% Nutrition's Knocked The Fck Out
Gorilla Mind's Gorilla Dream is an advanced sleep aid designed to elevate your sleep quality. This supplement not only ensures a deep, restful sleep but also promotes vivid, lucid dreams, adding an element of excitement to your nights. Beyond its dream-enhancing properties, Gorilla Dream contains a blend of ingredients that support relaxation, stress reduction, and overall recovery. By optimizing sleep, it combats issues like fatigue and brain fog, ensuring you wake up with renewed energy and mental clarity.
Learn more about Gorilla Dream
Alchemy Labs Wavelength
Alchemy Labs' Wavelength is an all-natural sleep aid that emphasizes the importance of quality sleep for muscle building, weight loss, athletic performance, and overall health. A lack of restful sleep can lead to various issues, including hormone imbalances and chronic fatigue. Wavelength is designed to help users fall asleep and enjoy a sound sleep throughout the night. With its blend of ingredients, it optimizes recovery, enhances mood and energy levels, reduces inflammation, and improves cognitive abilities. It's a non-habit forming solution for those seeking a restful night and a refreshed morning.
Learn more about Alchemy Labs' Wavelength
Glaxon Tranquility is a sleep aid supplement formulated to promote better rest, relaxation, and recovery. It contains a blend of aminos, GABA, magnesium, and other beneficial ingredients that promote relaxation, reduce anxiety, and help you drift comfortably to sleep. Ideal for those seeking improved sleep quality and mood enhancement.
Learn more about Glaxon Tranquility
Project AD Bulldoze is a comprehensive sleep inducer tailored for hard-training athletes. It emphasizes the importance of REM sleep in athletic performance and recovery. Bulldoze is formulated with all-natural ingredients, including Zinc and Magnesium, to promote deeper, more restful sleep, increase the release of HGH, and support muscle recovery. This supplement ensures athletes wake up feeling rejuvenated and ready for peak performance.
Learn more about Project AD Bulldoze
Black Magic Dusk to Dawn
Black Magic Dusk to Dawn is a premium sleep enhancement formula designed to ensure a restful night's sleep and optimal recovery. This supplement is crafted to help users fall asleep faster, achieve deeper sleep cycles, and wake up feeling refreshed and rejuvenated. It's the perfect solution for those seeking a natural way to improve sleep quality and overall well-being.
Learn more about Black Magic Dusk to Dawn
Rest Easy With Nutrition Faktory
With the help of minimal lifestyle changes and the right supplements, you can turn your sleep schedule around and maximize its benefits for muscle recovery. When trying to find the best supplements for you, look no further than Nutrition Faktory. We offer the highest-quality sleep supplements at affordable prices, and they’re only a click away.