Hey guys, Sean Nalewanyj here of BodyTransformationTruth.com, and in this video I’m going to be outlining my top 3 recommended sleep supplements when it comes to improving overall sleep quality, and also decreasing the amount of time that it takes you to fall asleep each night.
So getting a proper sleep each night is obviously very 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 insulin sensitivity and also maximize your strength and your performance at the gym during your workouts, just to name a few benefits.
Now before I go any further, I should first of all mention that supplementation should not be viewed as a quick-fix here, and you’ll definitely want to make sure that you’ve developed effective sleep habits first before you consider adding additional supplementation into the mix. There are many different strategies that you can use to naturally improve your sleep quality each night, but here are just a few of the main ones that I want to quickly mention before I dive into the actual sleep supplements that I recommend.
So number 1, try to maintain a consistent sleeping schedule by going to bed and waking up at the same time every day.
Number 2, ensure that your room is as dark as possible and that it is set at a cool temperature.
Number 3, eliminate electronic light (so this includes television, laptops, phones etcetera) around 30 minutes before going to bed as the electronic light here will disrupt hormone levels that induce sleep.
Number 4, neutralize noise by either ensuring that your room is as quiet as possible, or by droning out background noises by using a white-noise generator such as a fan or an air conditioner.
And number 5, 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 for some additional assistance in order to improve your sleep, here are the 3 supplements that I would recommend.
So sleep supplement number 1 is magnesium. People who work out intensely on a consistent basis tend to have lower levels of magnesium because it is drained from the body through sweating. Not only are low levels of magnesium associated with decreased testosterone levels, but it can also negatively impact your overall sleep quality as well. So if you 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 200-400 millgrams of magnesium per day taken with a 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 the course of about a week or two.
And so for that reason, you can take your magnesium supplement at any time of the day that you prefer, because taking it before bed is not going to make you 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 more relaxed state. Studies have also shown that lavender oil also has positive effects on overall sleep quality as well. The recommended dosage for lavender oil is 80 millgrams taken about half an hour before bed.
And sleep supplement number 3 is melatonin. Melatonin is a hormone that helps to regulate your body’s circadian rhythm. Levels of melatonin increase when it gets dark, and this allows you to fall asleep more easily. Melatonin production can be naturally increased by avoiding electronic light late at night and by sleeping in a dark room like I previously mentioned, but if you do find that it still takes you a long time to 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 best to start out on the lower end and gradually build up until you find the right dosage for yourself. So the standard recommend dose here is 1-3 milligrams of melatonin taken 30 minutes before bed, and I would suggest starting off at just 1mg to assess the effects first. From there, just gradually increase the dose if necessary in increments of half a millgram until you find the lowest dose that you require in order to see benefits.
Also keep in mind that the long term health effects of melatonin supplementation are not known, so at the moment my suggestion is to either use it only on nights when getting a proper sleep is of particular importance to you, or by just using it for a set period in order to get your sleep cycle back on track, or by cycling on and off of it every few weeks. So, just to recap the 3 supplements we covered along with their dosages.
The first was magnesium at 200-400mg taken any time of day. The second was Lavender Oil. 80mg taken half an hour before bed. And the last one was Melatonin. 1-3mg also half an hour before bed. In combination with proper sleeping habits, these are my top recommended supplements that will help you get a more restful sleep, which will then positively carry over to your muscle building or your fat loss program and also carry over to your overall life in general. So thanks for watching this video.
I hope you found the information useful here today. If you did enjoy the video, as always, please make sure to hit the LIKE button, leave a comment and subscribe to stay up-to-date on future videos. Also make sure to check out my complete step-by-step muscle building and fat loss programs over at BodyTransformationTruth.com by clicking the icon at the top of the video or using the link in the description box below. And make sure to check out my official blog over at SeanNal.com for all of my latest articles, tips and other updates. Talk to you again soon.