Nutrition

How To Get The Best Night’s Sleep… Ever!

How To Get The Best Night’s Sleep… Ever!

Getting enough sleep is crucial if you’re looking to build muscle and stay healthy in the long run. Without sleep, our bodies recovery rates slow down, and protein synthesis rates are impaired. There are some rather detrimental side effects to not getting enough sleep, including depression, weight gain and muscle loss, reduced testosterone levels, fatigue, and can even mess up your hormones.

However, when you get enough sleep, you can reap many benefits, including better mood, longer life, improved athletic performance, better immune system, and improved memory. These are only a few of the many downsides and benefits to sleep, and obviously the more sleep you get, the better. So how much sleep is necessary? Research shows roughly 7-9 hours of sleep a night is enough to avoid sleep deprivation. So let’s go over how to get a great night’s sleep!


Avoid Stimulants

As you probably know, Nicotine and caffeine are stimulants, but research shows that alcohol can disrupt our sleep too. As a general recommendation, avoid stimulants at least 4 to 5 hours before going to sleep.


Create A Pre-Sleep Routine

Generally, it’s a good idea to make some sort of pre-sleep ritual/routine. Read a book, do some yoga, listen to some relaxing music…. find something that calms you. It’s different for everyone, so you’ll need to find what works for you.

good nights sleep


Turn Off The Electronics

Our bodies have a “clock” that tells us when we should be awake and when we should be asleep. The main hormone that is responsible for this is melatonin, and when our bodies are exposed to bright light, melatonin production is suppressed, which makes it harder to fall asleep. Darkness does the opposite, and is crucial for melatonin production. Generally, the sooner you can stop using electronics before bed the better. Read a book instead!


Take Some Supplements

Glycine, melatonin, and ZMA all have some research behind them, and they all seem to be effective when it comes to a better night’s sleep. Glycine is an amino acid that is generally found in meat, seafood, and foods that contain gelatin. Studies show that supplementation with glycine before bed can help you fall asleep faster, help you sleep better, and reduces fatigue. As mentioned before, melatonin is a hormone that regulates sleep. Melatonin can help with getting a better night’s sleep, and can even help with jet lag. ZMA is a well known supplement that can help with sleep, but it’s also a great way to get in zinc, magnesium, and vitamin B6. In turn, all these vitamins help with the production of testosterone in the body.

good nights sleep


Don’t Exercise Too Late

Exercise before bed can definitely be problematic, due to increased cortisol levels that were stimulated through exercise. It’s best to not exercise roughly 3 hours before bed to let cortisol levels drop and body temperatures to return to normal.


Take-Home Message

Getting a great night’s sleep isn’t exactly rocket science, yet many still struggle to sleep at night. Try out these tips and hopefully your night will be far more relaxing than it ever has before.


“Result Filters.” National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 20 June 2016.

“Result Filters.” National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 20 June 2016.

“Paradoxical Sleep Deprivation Induces Muscle Atrophy.” Ncbi. Pubmed, 3 Mar. 2012. Web. 20 June 2016.

“Effect of 1 Week of Sleep Restriction on Testosterone Levels in Healthy Young Men.” National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 20 June 2016.

“How Much Sleep Do We Really Need?” National Sleep Foundation. N.p., n.d. Web. 20 June 2016.



James Braun

James Braun

Writer and expert


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