Dietary supplement to improve sleeping athletes

Bades to improve sleep in athletes: Full reference

Section 1: Sleep and Sport: Inextricable connection

Sleep is a fundamental element of recovery for athletes of any level, from lovers to professionals. Lack or poor -quality sleep significantly affects sports results, increases the risk of injuries, slows down muscle restoration and cognitive functions, and also negatively affects the general state of health. While pharmacological sleeping pills are often associated with side effects and addiction, biologically active additives (dietary supplements) to improve sleep are a potentially safer and more natural alternative. However, before including any dietary supplements in the diet, it is important to understand their mechanism of action, potential risks and interaction with other drugs. This guide will provide comprehensive information about the most common and studied dietary supplements to improve sleep, their use in sports, dosages and precautions.

1.1 Physiological consequences of insufficient sleep for athletes

The lack of sleep affects many physiological processes that are critical for sports performance:

• Decrease in protein synthesis: During sleep, the body actively restores muscle tissue and synthesizes protein. The lack of sleep slows down this process, preventing the growth and restoration of muscles after training.
• Increase in the level of cortisol: Cortisol, stress hormone, stands out in large quantities with a lack of sleep. An increased level of cortisol leads to the destruction of muscle tissue, a decrease in immunity and mood worsening.
• Dressing the level of testosterone: Testosterone plays a key role in muscle growth, restoration and energy exchange. The lack of sleep can significantly reduce testosterone levels, especially in men.
• Violation of carbohydrate metabolism: The lack of sleep worsens sensitivity to insulin, which leads to a violation of carbohydrate metabolism and increases the risk of the development of insulin resistance and type 2 diabetes.
• Increase in inflammation: The lack of sleep causes chronic inflammation in the body, which can lead to pain in muscles and joints, as well as increase the risk of injuries.
• Reduced glycogen: Sleep plays an important role in replenishing the reserves of glycogen, the main source of energy for muscles. The lack of sleep leads to a decrease in glycogen levels, which worsens endurance and power indicators.

1.2 cognitive consequences of insufficient sleep for athletes

In addition to physiological consequences, the lack of sleep has a significant impact on the cognitive functions necessary for successful sports results:

• Reduced concentration: The lack of sleep worsens the ability to concentrate on training and competitions, which leads to errors and reducing effectiveness.
• Deterioration of reaction time: The reaction time is critical in many sports. The lack of sleep slows down the reaction time, which increases the risk of injuries and worsens the results.
• Reduced memory: The lack of sleep worsens memory consolidation, a process in which the information is transferred from short -term to long -term memory. This makes it difficult to memorize tactical schemes and the development of new skills.
• Deterioration of decision -making: The lack of sleep worsens the ability to make quick and reasonable decisions, which is especially important in situations that require an instant reaction.
• Reduced motivation: The lack of sleep reduces the motivation for training and competitions, which negatively affects the general mood and the desire to achieve their goals.
• Increased irritability: The lack of sleep makes athletes more irritable and emotionally unstable, which can lead to conflicts with coaches, teammates and rivals.

1.3 Factors affecting the dream of athletes

Many factors affect the quality and duration of sleep athletes:

• Intensive training: High physical exertion, especially evening training, can make it difficult to fall asleep and reduce sleep quality.
• Competitions: Pre -arying stress and excitement can cause insomnia and anxiety.
• Traveling and changing time zones: Flights through several time zones disrupt circus rhythms and cause “jetlag”, which leads to impaired sleep.
• Inal meals: The use of a large amount of caffeine, alcohol or heavy foods before bedtime can worsen the quality of sleep.
• Stress: Personal problems, financial difficulties and other stressful factors can negatively affect sleep.
• In an inconvenient sleeping environment: Noise, light and inappropriate temperature in the bedroom can make it difficult to fall asleep and interrupt the dream.
• Medical conditions: Some medical conditions, such as sleep apnea, are of restless legs and chronic pains, can cause sleep disturbances.

Section 2: Bad to improve sleep: review and mechanism of action

There are many dietary supplements who claim to improve sleep. It is important to understand their mechanism of action, proven effectiveness and potential side effects before deciding on their use.

2.1 Melatonin

Melatonin is a hormone that is naturally produced in the epiphysis (pineal gland) of the brain. It plays a key role in the regulation of circadian rhythms, the internal hours of the body that control the cycle of sleep and wakefulness. The level of melatonin rises in the evening, preparing the body for sleep, and decreases in the morning, contributing to awakening.

• The mechanism of action: Melatonin is associated with melatonin receptors (MT1 and MT2) in the brain, having a sedative effect and regulating circus rhythms. It also has antioxidant properties, which can help protect brain cells from damage.
• Application in sports: Melatonin is especially useful for athletes who travel and experience Jetlag, as well as for those who work in shifts or have an irregular sleep schedule. It can help restore circid rhythms and improve sleep quality.
• Dosage: It is usually recommended to start with a small dose of melatonin (0.5-1 mg) 30-60 minutes before bedtime. The dose can be increased to 3-5 mg if necessary, but it is important to consult a doctor or a sports nutritionist.
• Side effects: Melatonin is usually considered safe, but some people may experience side effects, such as headache, dizziness, nausea and drowsiness in the morning. In rare cases, more serious side effects can occur, such as depression and nightmares.
• Precautions: Melatonin can interact with some drugs such as antidepressants, anticoagulants and immunosuppressants. It is important to consult a doctor before taking melatonin, especially if you take any medicine.

2.2 Magnesium

Magnesium is an important mineral that is involved in many physiological processes, including regulation of the nervous system, muscle relaxation and melatonin production. Magnesium deficiency can lead to insomnia, anxiety and muscle cramps.

• The mechanism of action: Magnesium promotes muscle relaxation, blocking calcium, which causes muscle contraction. It also regulates the level of gamma-aminomatic acid (GABA), a neurotransmitter that has a calming and sleeping pill. In addition, magnesium is necessary for the synthesis of melatonin.
• Application in sports: Magnesium can be useful for athletes who experience muscle cramps, insomnia or anxiety. It can also help improve muscle restoration after training.
• Dosage: The recommended daily dose of magnesium for adults is 400-420 mg for men and 310-320 mg for women. Athletes may need a higher dose, but it is important to consult a doctor or a sports nutritionist in order to determine the optimal dosage. It is best to take magnesium in the evening, before bedtime.
• Side effects: When taking high doses of magnesium, side effects can occur, such as diarrhea, nausea and cramps in the abdomen.
• Precautions: Magnesium can interact with some drugs such as antibiotics and diuretics. It is important to consult a doctor before taking magnesium, especially if you take any medicine. There are various forms of magnesium, such as citrate, glycinate and tronate. Magnesium glycinate and tronate, as a rule, are better absorbed and cause less side effects.

2.3 L-triptophan

L-tripthophanes is an amino acid that is the precursor of serotonin and melatonin. Serotonin is a neurotransmitter who plays a role in the regulation of mood, sleep and appetite.

• The mechanism of action: L-tripthophanes turns into serotonin in the brain, which, in turn, can be transformed into melatonin. An increase in the level of serotonin and melatonin helps to relax, improve mood and sleep.
• Application in sports: L-tripthophanes can be useful for athletes who experience insomnia, anxiety or depression. It can also help improve muscle restoration after training.
• Dosage: It is usually recommended to take 500-1000 mg L-tripteophan 30-60 minutes before bedtime.
• Side effects: When taking high doses of L-tripthophanes, side effects can occur, such as nausea, dizziness and drowsiness in the morning.
• Precautions: L-tripthophanes can interact with some drugs such as antidepressants. It is important to consult a doctor before taking L-tripthophanes, especially if you take any medicine.

2.4 glycine

Glycine is an amino acid that is an important neurotransmitter in the brain. He has a calming and sleeping pill.

• The mechanism of action: Glycine binds to glycine receptors in the brain, having an inhibitory effect on the nervous system. This contributes to relaxation, reducing anxiety and improving sleep.
• Application in sports: Glycine can be useful for athletes who experience insomnia, anxiety or muscle tension. It can also help improve muscle restoration after training.
• Dosage: It is usually recommended to take 3 grams of glycine 30-60 minutes before bedtime.
• Side effects: Glycine is usually considered safe, but some people may experience side effects, such as nausea and stomach disorder.
• Precautions: Glycine can interact with some drugs such as closapine. It is important to consult a doctor before taking glycine, especially if you take any medicine.

2.5 L-theanine

L-theanine is an amino acid that is contained in tea leaves. He has a calming and relaxing effect.

• The mechanism of action: L-theanine increases the level of GABA, dopamine and serotonin in the brain, which helps to relax, reduce anxiety and improve mood. It can also increase alpha waves in the brain that are associated with a state of relaxed vigor.
• Application in sports: L-theanine can be useful for athletes who are alarming before competitions or difficulties with concentration. It can also help improve sleep quality.
• Dosage: It is usually recommended to take 100-200 mg of L-theanine 30-60 minutes before bedtime.
• Side effects: L-theanine is usually considered safe, but some people may experience side effects, such as headache and stomach disorder.
• Precautions: L-theanine can interact with some drugs such as stimulants. It is important to consult a doctor before taking L-theanine, especially if you take any medicine.

2.6 Valerian

Valerian is a herbaceous plant whose root is used to treat insomnia and anxiety.

• The mechanism of action: Valerian contains compounds that are associated with the receptors of the GABA in the brain, exerting a calming and sleeping pills.
• Application in sports: Valerian can be useful for athletes who experience insomnia, anxiety or muscle tension.
• Dosage: It is usually recommended to take 400-900 mg of valerian extract 30-60 minutes before bedtime.
• Side effects: Valerian can cause side effects, such as headache, dizziness and stomach disorder.
• Precautions: Valerian can interact with some drugs such as antidepressants and antihistamines. It is important to consult a doctor before taking valerian, especially if you take any medicine.

2.7 Chamomile

Chamomile is a herbaceous plant, the flowers of which are used for the preparation of tea and tinctures that have a calming and sleeping pill.

• The mechanism of action: Chamomile contains an Apigenin, an antioxidant that binds to the gapcock receptors in the brain, having a calming effect.
• Application in sports: Chamomile can be useful for athletes who are alarming or insomnia.
• Dosage: It is usually recommended to drink a cup of chamomile tea 30-60 minutes before bedtime. Chamomile extracts are also available in capsules and tablets.
• Side effects: Chamomile is usually considered safe, but some people may experience allergic reactions.
• Precautions: Chamomile can interact with some drugs such as anticoagulants. It is important to consult a doctor before taking chamomile, especially if you take any medicine.

2.8 5-HTP (5-hydroxyrypthophanes)

5-HTP is an amino acid that is an intermediate link in the synthesis of serotonin from L-tripthophanes.

• The mechanism of action: 5-HTP quickly turns into serotonin in the brain, increasing the level of this neurotransmitter.
• Application in sports: 5-HTP can be useful for athletes who experience insomnia, anxiety or depression.
• Dosage: It is usually recommended to take 50-100 mg 5-HTP for 30-60 minutes before bedtime.
• Side effects: 5-HTP can cause side effects, such as nausea, vomiting and diarrhea.
• Precautions: 5-HTP can interact with some drugs such as antidepressants. It is important to consult a doctor before taking 5-HTP, especially if you take any medicine.

2.9 Other dietary supplements

In addition to the above, there are other dietary supplements that can help improve sleep, although their effectiveness can be less studied:

• Passiflora: A plant with a calming effect.
• Melissa: Grass used to reduce anxiety and improve sleep.
• Gamk (gamma-aminobral acid): A neurotransmitter with a calming effect.
• Calcium: A mineral that can help relaxing muscles.
• Vitamin D: Vitamin D deficiency can be associated with sleep disorders.

Section 3: Practical recommendations for improving sleep athletes

In addition to taking dietary supplements, there are many other strategies that can help athletes improve the quality and duration of sleep.

3.1 sleep hygiene

Sleep hygiene includes a number of habits and practices that contribute to healthy sleep:

• Follow the regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend to help regulate circus rhythms.
• Create a calm sleeping atmosphere: Provide silence, darkness and coolness in the bedroom. Use curtains, bears or sleep mask to reduce external stimuli.
• Use a convenient mattress and pillow: Make sure your mattress and pillow provide sufficient support and comfort.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can make it difficult to fall asleep and worsen the quality of sleep.
• Do not eat heavy food before bedtime: Digging heavy food can break the dream.
• Limit the use of electronic devices before bedtime: Blue light emitted by the screens of phones, tablets and computers can suppress the production of melatonin.
• Regularly engage in physical exercises: Physical exercises can improve sleep quality, but avoid intense training a few hours before bedtime.
• Practice relaxing techniques before bedtime: Meditation, yoga, deep breathing or warm shower can help relax and prepare for sleep.

3.2 Nutrition and sleep

Proper nutrition plays an important role in sleep regulation:

• Use a sufficient amount of carbohydrates: Carbohydrates contribute to the production of serotonin, which, as already mentioned, plays a role in the regulation of sleep.
• Avoid dehydration: Dehydration can lead to headache and seizures that can break the dream.
• Use products rich in magnesium: Magnesium helps to relax muscles and improve sleep.

3.3 stress management

Stress is a common cause of insomnia among athletes. It is important to learn how to effectively manage stress:

• Practice relaxation techniques: Meditation, yoga, deep breathing and progressive muscle relaxation can help reduce stress.
• Do a hobby and spend time with loved ones: It is important to find time for classes that bring pleasure and help to relax.
• Turn to a psychologist or psychotherapist for help: If stress becomes uncontrolled, it is important to seek professional help.

3.4 State Therapy

Light therapy is the use of bright light to adjust circadian rhythms.

• Use bright light in the morning: The effect of bright light in the morning helps to suppress the production of melatonin and increases vigor.
• Avoid bright light in the evening: Avoid exposure to bright light in the evening, especially blue light, so as not to suppress the production of melatonin.

3.5 individual approach

It is important to remember that each athlete is unique, and what works for one may not work for the other. It is important to experiment with various strategies and dietary supplements in order to find what is best suited to you. Always consult a doctor or sports nutritionist before taking any dietary supplements.

Section 4: Risk and precautions when using dietary supplement to improve sleep

Although dietary supplements are often considered as a safer alternative to pharmacological sleeping pills, they are not devoid of risks.

4.1 Quality and purity of dietary supplements

Not all dietary supplements are produced in accordance with high quality standards. Some products may contain pollutants, incorrect dosages or ingredients not indicated on the label. It is important to choose dietary supplements from trusted manufacturers who conduct independent laboratory tests of their products. Look for products with quality certificates such as NSF International or USP Verified.

4.2 Interaction with drugs

Some dietary supplements can interact with the medicines that you take. It is important to consult a doctor before taking any dietary supplements, especially if you take drugs according to the prescription.

4.3 side effects

Like any other substances, dietary supplements can cause side effects. It is important to carefully monitor the reaction of the body to dietary supplements and stop taking them if you experience any side effects.

4.4 Mashing the main problems

Bades can temporarily alleviate the symptoms of insomnia, but they do not solve the main problems that may cause sleep disturbances. It is important to identify and eliminate the root cause of insomnia, and not rely only on dietary supplements.

4.5 Dependence

Although dietary supplements usually do not cause physical dependence, psychological dependence is quite possible. Do not abuse dietary supplements and consider them as the only solution to the problem of insomnia.

4.6 Doping control

Some dietary supplements may contain prohibited substances that can lead to a positive result of doping control. It is important for athletes to carefully check the composition of dietary supplements and choose products certified by anti-doping organizations such as Informed-Sport.

4.7 Pregnancy and breastfeeding

Some dietary supplements are not recommended for pregnant or nursing women. It is important to consult a doctor before taking any dietary supplement during pregnancy or breastfeeding.

Section 5: Alternative methods of sleep improvement

Instead of relying exclusively on dietary supplements, athletes should consider alternative methods of improving sleep.

5.1 Cognitive-behavioral therapy for insomnia (KPT)

KPT B is a form of psychotherapy that helps people change thoughts and behavior that contribute to insomnia. KPT B is considered a gold standard for the treatment of chronic insomnia.

5.2 Acupuncture

Acupuncture is a traditional Chinese medical practice, which includes the introduction of thin needles into certain points on the body. Some studies show that acupuncture can help improve sleep quality.

5.3 Massage

Massage can help relax muscles, reduce stress and improve sleep.

5.4 Aromatherapy

Aromatherapy is the use of essential oils to improve mood and health. Some essential oils, such as lavender and chamomile, have soothing properties and can help improve sleep.

5.5 yoga and tai-chi

Yoga and Tai-Chi are practices that combine physical exercises, meditation and breathing techniques. They can help reduce stress, improve flexibility and improve sleep.

Section 6: The role of a sports nutritionist in improving sleep athletes

A sports nutritionist can play an important role in improving sleep athletes. He can:

• Evaluate the food habits and sleep mode athlete: A sports nutritionist can identify factors associated with food that can affect the athlete’s dream.
• Develop an individual food plan: A sports nutritionist can develop a nutrition plan that optimizes the athlete’s dream.
• Recommend suitable dietary supplements: A sports nutritionist can recommend dietary supplements that can help improve the athlete’s sleep, taking into account his individual needs and risks.
• Provide educational materials: A sports nutritionist can provide an athlete with educational materials about sleep hygiene, stress management and other strategies for improving sleep.
• Monitor progress: A sports nutritionist can track the athlete’s progress and make the necessary adjustments to the treatment plan.

The choice of dietary supplement to improve sleep is an individual process. It is important to remember the risks and precautions, and always consult a doctor or a sports nutritionist before starting to take any dietary supplement. The combination of properly selected dietary supplements with a healthy lifestyle, good sleep hygiene and effective stress management methods can help athletes achieve optimal sleep and improve their sporting results.