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Author: Sarah Baker, health Network Canada (CHN)

Apparently, the primary problem many of us face when it comes to health, motivation to exercise and the energy level is sleep. Sleep deprivation is a very common phenomenon. And whatever its cause – sleeplessness due to everyday stress, a small child or a rigid work schedule, lack of sleep can really ruin our plans for the day. Do not give sleep at night can even habits in which we are not aware of – for example, too late drinking coffee or habit to stay up late at the computer screen. Whatever it was caused by lack of sleep, it is important to give priority to quality, and there are a lot of reasons.

How sleep affects exercise

Quality sleep helps to maintain capacity during the working week, and normalizes mood, allows you to control weight and, of course, improves health and improves health. Speaking of fitness goals, sleep deprivation can negatively impact recovery and muscle growth. Incomplete muscle recovery leads to increased morbidity for which training can and does terminate. Besides the body needs the energy for consistent implementation of fitness goals, and lack of sleep means lack of motivation.

On average, a healthy adult needs the night sleep duration of 7-9 hours. The more important the quality of sleep for active people. While regular exercise lack of sleep leads to fatigue in training and does not allow the body to fully recover for the night. When you sleep, muscle is protein synthesis and the production of HGH (human growth hormone) necessary for growth and repair tired after an intense workout, muscles.

In order for you to get enough rest, to get the most out of your workouts and achieve your fitness goals I have made for you a selection of additives and ingredients that improve sleep quality.


L-theanine is an amino acid possessing a proven ability to combat the negative effects of caffeine on sleep (bonus for avid coffee drinkers). This natural amino acid can help to improve sleep quality and reduce stress. It is best to take it in the form of tablets supplements. This amino acid is also found in the leaves of tea – black and green. L-theanine can increase levels of gamma-aminobutyric acid (GABA) – a neurotransmitter that helps you feel calm and relaxed. GABA also enhances alpha rhythm of the electroencephalogram in the phase of “rapid” of sleep and helps to not only relax, but also be in a state of quiet meditative contemplation and creative exploration.

Valerian root

Valerian root, native to Europe and parts of Asia, is an effective medicinal plant known for its ability to reduce anxiety and improve mood, which helps plunge into a peaceful restful sleep. This is another herbal remedy that helps the natural production of GABA in the brain and promotes relaxation and rest. If you have insomnia, Valerian can also help to relieve some of the symptoms for example trouble falling asleep and drowsiness after waking up.

Passion flower

This popular plant can help to cope with insomnia and nervousness in adults. Passion flower is often used in the form of tea and tablets are also popular dietary supplements of this plant have a calming effect. The majority of studies indicate the advantages of taking passionflower to reduce anxiety at the expense of (you guessed it) the GABA receptors, which are very important for the regulation of mood in the relationship with sleep and stress.


Glycine is another amino acid naturally present in the body. It is also a neurotransmitter. Glycine is found in many foods – meat, fish, dairy products and legumes. For the treatment of sleep disorders, and post-workout recovery, you can use dietary supplements with glycine. Studies have shown that glycine may have a calming effect on the nervous system and the brain (although in some cases it may also have a stimulating effect) and can even help improve memory. Glycine contributes to the development of habits for healthy sleep-speed of falling asleep, improves sleep quality and helps to fight insomnia.

In addition to taking at night certain food additives and products, there are other ways to improve sleep quality. A soothing ritual before bedtime, which may include, for example, a warm bath, reading a book instead of watching TV or even meditation and yoga, will help your brain to relax after a long day. A few hours before bedtime to avoid stimulating blue light from the screens of mobile phones and electronic devices. It will also help you fall asleep faster. Equally useful and airing of the room. If the bedroom is slightly cooler, you will be comfortable under the blanket. To improve sleep in different ways. Whichever you choose, the more you sleep, the more chances you have to achieve their sports goals.

This article was written by Sara Baker, a certified holistic coach in nutrition and health, business consultant in strategic brand development and founder BalancedBabe.com. In between working with clients and the development of its Wellness brand, Sarah spends most of time promoting in the media available and full life.


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