Fitness Sleep Supplement: How Can It Improve Sleep?
If you are wondering why you are making slow progress on your muscle-building efforts, you should ask yourself if you are getting enough sleep. As sleep is a massive factor in progressing in your fitness journey.
Whether it's a new supplement, an advanced workout program, or a healthy diet, gym goers are always looking for the next best thing to help them achieve their goals. Although it is undeniable that each of these factors has a critical role, the quality and quantity of sleep one get each night is likely the most essential factor.
What is the role of sleep in fitness training? What type of supplement can you take to support muscle development and sleep? Read on to find out!
Can Fitness Affect Sleep?
If two people follow the same fitness program, they may end up with very different results. However, it is no surprise that one may likely end up overtraining themselves while bulking up.
When you overtrain yourself, you may experience a rise in your blood pressure, anxiety, stress, and inflammation. Moreover, it can lead to insomnia as well. Overtrained individuals are more likely to experience prolonged sleep latency or a delay in falling asleep. On the other hand, even if they do fall asleep quickly, the quality of their sleep throughout the night may be subpar.
If you end up waking up feeling awful and tired, that's a sign that you have overtrained yourself. That's definitely not a great experience first thing in the morning!
The Impact of Sleep On Weight Loss and Muscle Recovery
The muscle repair process is greatly aided by restful sleep. Lack of good sleep can lead to a number of problems, including the next day's grogginess and diminished exercise performance. While you might be able to perform just fine on a few hours of sleep, doing so still falls short of your body composition goals.
Your personal trainer must have informed you of the significance of sleep and that if you don't get enough, you won't feel rested in the morning, and your muscles won't recover properly.
Basically, your body cycles through each stage of non-REM sleep before entering the REM sleep phase. For a better grasp of how sleep aids muscle recovery, it is helpful to first familiarise oneself with Non-REM sleep stages.
Stage 1
Persons in this stage are either in a very light sleep or a transitional state between being awake and asleep.
Stage 2
This stage is characterized by a deeper level of sleep. The heart rate and body temperature decrease.
Stage 3
Delta sleep, also known as slow-wave sleep, is a particularly restful and rejuvenating stage of sleep. The muscles relax, blood flow increases to the muscles, and the body restores and grows muscle tissue.
The growth hormone secretion occurs mainly during the "non-REM sleep stage. This is also crucial for muscle recovery. As you reach the non-REM deep sleep stage, your pituitary gland secretes a surge of growth hormone. The growth hormone promotes the repair of damaged muscle and tissue growth.
The REM (Rapid Eye Movement) Sleep
You enter your first REM sleep cycle about an hour and a half to two hours after you go to sleep. When you are in a state of Rapid Eye Movement sleep, your eyes move rapidly while still closed, and your heart rate, breathing rate, and blood pressure all rise. Studies have found that REM sleep aids memory and learning.
What do you need to remember about sleep and fitness training?
- As you reach the non-REM deep sleep stage, your pituitary gland secretes a surge of growth hormone. The growth hormone promotes the repair of damaged muscle and tissue growth.
- If you are not getting enough sleep, growth hormone production drops dramatically.
- A lack of growth hormone is linked to muscle mass loss and decreased exercise capabilities.
Important note:
If you want to transform your body composition, gain muscle mass, and be mentally and physically prepared for your workout the following day, getting a whole night's sleep every night is essential! This is one of the secrets to bulking up or getting leaner.
A Supplement For Sleep
Yes, working out can help improve your sleep quality. However, if your training is taken to an extreme, you'll get the opposite result.
Regular exercise, a healthy diet, and a healthy body fat percentage are all related to higher testosterone levels in men. That way, it can help you to sleep better.
Fortunately, there are a few simple ways to improve your sleep to help you build muscles. You can also opt to use an excellent all-natural sleep supplement.
Earths Secret's Sleep Complex - The Montmorency Tart Cherry
Our Sleep Complex is a powerful blend of sleep-inducing botanicals such as affron®, tart cherry, passionflower, chamomile, and lavender. It helps relax muscles, calm the mind, and get great rest so you may wake up feeling refreshed and ready for the next day.
So, how can it help with fitness training? The Tart Cherry is the star of this feat! Let's see what it can offer.
Melatonin
Tart Cherry is a wild and cultivated tree in the Carpathian Basin. Research has indicated that Montmorency cherries can improve sleep duration and quality due to their naturally high Melatonin levels. Melatonin is a neurohormone that regulates our sleep-wake cycle.
Melatonin's function as a sleep aid and antioxidant may help you recover faster from exercise and be able to increase your training volume for longer-term improvements.
Tryptophan
Tart Cherries also contain tryptophan. It is an essential amino acid that works as a precursor of serotonin. Research found that tryptophan can help reduce one's sleep latency - the time it takes you to fall asleep after the lights are out.
Antioxidants and anti-inflammatory flavonoids
Tart Cherries have a great nutrient profile. It has fibre, vitamin C, potassium, copper, and manganese. Tart cherries also possess high levels of antioxidant and anti-inflammatory flavonoids, making them a promising ingredient for athletes looking to improve their performance, endurance, and overall health.
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