To Sleep Well

To Sleep Well

If you have problems to sleep at night, there are many natural products that encourage a state of relaxation. They will help you sleep in a natural way.

To Sleep Well

What are they used for?

Supplements to sleep better are designed to help us have a restful sleep during the night. One of the main causes of a low performance can be bad sleep. We may have not been able to fall asleep, or maybe it was not deep enough in terms of rest.

Nowadays, we follow hectic lifestyles, we have to deal with all the problems of our day-to-day. Sometimes, in the worst cases, we take those problems with us. To the point that we think of them when we are getting ready to sleep.

High intensity work

In this sense, there is a risk from being constantly exposed to these circumstances. It is the need of coexisting with the stress.

If we prolong a stressful situation, it will cause more serious pathologies. Such as adrenal fatigue or even anxiety and depression.

Obviously, one of the possible remedies will be to fight the source of that stress. But it may be something that is out of our control. In that case, as long as it is possible, our aim should be to focus on those moments to rest. That is, keeping healthy sleep habits.

Supplements before going to sleep

There are certain natural supplements that can help us have a deeper sleep and, consequently, more restful.

Lack of sleep

It will also be helpful to establish a relaxation pattern with meditation techniques. They support these supplements against insomnia, they can contribute to improving our ability to regulate our own sleep and, therefore, our rest.

We must not forget that rest is one of the three pillars of any athlete, along with the training and nutrition. We should not overlook any of this aspects, otherwise the performance or our objective will be hindered.

Sleep well child

Precisely, our ability to regenerate, repair and grow tissues increases while we sleep. These processes are regulated by a complex mechanism of hormones that will enhance their effects as long as we follow proper sleeping habits.

Types of supplements to sleep better

These are some of the supplements before going to sleep that can be most beneficial:


Melatonin is a hormone that is released naturally by our organism. It is known as the “sleep hormone”.

Currently, there are certain factors that can reduce its production. One of them is being exposed to light just before we go to sleep.

Its main benefit consists of regulating the sleep patterns, that is, the circadian rhythms. In other words, it controls and regulates our biological clock adjusting the behavior at dusk and after sleeping.

Therefore, taking melatonin before going to sleep will help to reestablish a proper hormone environment for a more restful sleep.

Clock no sleep


Valerian is one of the best supplements to sleep better. It is an extract from the valeriana officinalis plant, which has important properties when it comes to encouraging a state of relaxation and calm. This will be extremely positive after a long day.

It helps to regulate a high blood pressure while protecting the heart as well. It calms the anxiety, so that it will counter stress and help us disconnect from our daily routine, so that we can go to be more relaxed before going to sleep.


5-HTP is another supplement to sleep well, since it fights against anxiety. This phenomenon occurs when our body detects some kind of threat or problem that can affect us directly. The body may experience different symptoms, such as depression or insomnia.

One of the properties of 5-HTP is that it supports the synthesis of the neurotransmitter serotonin, which is involved in controlling a good mood.

How to sleep well

If we are not able to stay strong against the adversities we have to deal with, they may defeat us. This could lead to a depression which can be triggered or worsened if we are not getting a proper rest.


Theanine is a type of amino acid that can help us relieve the stress by producing a relaxing effect that does not cause somnolence.

It is a psychoactive component, that is, it can cross the blood-brain barrier and reach the blood flow. In this way, it uses different chemical mechanisms to interact with the nervous system and the production of neurotransmitters.

In fact, L-theanine will stimulate the production of GABA. Consequently, it will favor a more optimal state of rest, since it will also affect the behavior, improving the mood.

Do not disturb


GABA is an acronym for gamma-aminobutyric acid, an amino acid that is synthesized by our own body. It works as an inhibiting neurotransmitter which will calm down the activity of the neurons that are excited due to external stimuli. Most of the cases are unwanted actions, such as stressful situations.

The characteristics and benefits of GABA are mainly:

  • Improving the mood
  • State of mind
  • Ability to focus
  • Encouraging a state of relaxation that will help to control and deal with stress

Supplements for sleeping


ZMA is an ally for a proper and restful sleep.

It is made up by essential minerals like zinc and magnesium. In the case of athletes, they should not miss this chance to improve their rest and deep sleep.

This is the period when the body heals and regenerates the muscle tissues, the hormone production and muscle growth.
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