- Getting enough quality sleep, with or without the help of supplements, is necessary for optimal immune function. Deep sleep provides a time for your body to replenish its immune system. Regular sleep disturbances end up impairing your body’s ability to mount a full response against invaders.
- Lack of sleep impairs exercise performance in the short and long term. Part of the reason why it impairs exercise performance in the long term is that it promotes inflammation, thus delaying muscle repair and increasing the risk of injury. Since lack of sleep delays muscle repair, it also hinders muscle gain. And to add insult to injury, lack of sleep can also leads to fat gain.
Many scientific studies proved that we an average of 6 to 8 hours of quality sleep for optimum health and wellness. Of course it may differ a bit more or less from person to person based on a lot of factors in ones life.
What are Bad for Sleep
- Light – Especially the Blue light emitted from LED devices like lights, mobile screens, TV and Laptop screens, other electronic gadgets.
- Noise – Sound pollution and other disturbances in and around the sleeping place
- Heat – Hot whether or not having proper ventilation to the room
- Alcohol – Impairs quality of sleep, causes disturbance
- Caffeine – Keeps awake and alert
What is good for sleep
Before using Nutritional Supplements, it is worth trying to get quality sleep using natural means like eating healthy nutritious foods, exercising optimally, meditation techniques, yoga, deep breathing practices.
Refer Tips to Sleep Smarter for more info.
What are ill-effects of reduced sleep
- Impairs Immune System and increases inflammation
- Impairs Cardiovascular health
- Impairs memory, focus and rational thinking
- Impairs muscle growth
- Impairs repair and restoration of various tissues of body
- Impairs detoxification process in body
- Leads to Obesity
- Insulin resistance which could lead to Type 2 Diabetes
- Imbalances Cholesterol and Triglyceride levels in blood
- Increases Blood pressure
- Hormonal Imbalance
- Reduces Libido
Nutritional Supplements that could help to sleep effectively
The frequency and dosage of below supplements may differ from person to person. Some of them work in combination with other supplements. Consult an expert or do research to learn what works for your body.
- Magnesium – Magnesium Glycinate
- Zinc – Zinc Picolinate or Zinc Gluconate
- Glycine
- Tryptophan – 5 HTP (5-Hydroxytryptophan)
- L-Theanine
- Vitamin B6 – Pyridoxine
- Ashwagandha extract – KSM-66 form
- Ginseng extract
- Valerian root extract
- Melatonin
- Gamma aminobutyric acid (GABA)
- Rhodiola rosea
Disturbed sleep or Insomnia could be a result of other imbalances in human body. Sleeplessness could be a symptom of some other health issue in body. A complete blood test which covers the key inflammatory markers, vitamin/mineral profile, Kidney and Liver function test is needed to assess the health condition and take the right supplement.
Supplementation works but they work better when combined with a healthy diet and exercise routine to see long lasting benefits.
*Do read the Disclaimer
Pingback: Sleep Smarter – Fit Body to Fit Mind