The 4 Best Sleep Supplements for Athletes to Improve Performance
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Athletes often focus on nutrition as a key component to boost performance, yet it’s during sleep that the body truly recovers, fostering muscle recovery and restoring energy for peak functionality. Understanding how to enhance sleep quality is paramount for anyone looking to optimize athletic performance and ensure full recovery. This is where the importance of sleep supplements shines.
In this guide, we’ll explore the most effective sleep supplements tailored specifically for athletes. We’ll be covering Magnesium L-Threonate, Melatonin, and L-Theanine, among others. Each of these supplements has been selected based on their ability to enhance deep, restorative sleep, which is essential for muscle repair, hormonal balance, and overall physical well-being.
We’ll also dissect the scientific research supporting their use as sleep aids. You’ll gain insights into how these supplements work at a biochemical level to improve sleep quality, recommendations on dosages and timing to align with training schedules, and the potential side effects to be aware of.
If you want a quick summary of each supplement, here’s what we’ll cover in more depth below:
| Supplement | Mechanism of action | Clinical research | Recommended dosage and timing | Side effects |
|---|---|---|---|---|
| Magnesium L-Threonate | High bioavailability to the brain, supports crucial biological processes including muscle contraction, neurotransmitter regulation, and energy production in brain cells. | Improves sleep quality by supporting synapse density and brain health, valuable for those with rigorous training schedules. | Three capsules (145 mg) taken 30-60 minutes before bed. | Generally safe; possible mild side effects include headache, dizziness, or gastrointestinal discomfort. |
| Melatonin | Signals the brain to prepare for sleep, synchronizing the body’s circadian rhythm with the natural light-dark cycle, reducing cortisol levels. | Effective in improving sleep quality and duration, particularly in populations with disrupted circadian rhythms. Enhances sleep quality and recovery. | 0.5 mg to 5 mg taken 30 to 60 minutes before bedtime, adjusted based on individual needs. | Generally safe for short-term use; side effects may include dizziness, headache, nausea, and drowsiness. |
| L-Theanine | Enhances levels of GABA, serotonin, and dopamine, reducing stress and anxiety, and promoting relaxation without sedative effects. | Improves sleep quality by reducing anxiety and promoting relaxation, aiding in falling asleep and staying asleep. | Typically 100 to 200 mg taken 30 to 60 minutes before bedtime. | Safe for daily use; rare side effects include mild headaches or dizziness. |
| Inositol | Influences insulin action and modulates serotonin activity, aiding in reducing anxiety and facilitating a natural sleep cycle. | Benefits in reducing symptoms of anxiety and sleep disorders, depression, and OCD, improving sleep by reducing stress levels. | Typically 1000 to 2000 milligrams per day, taken in divided doses with a dose 30-60 minutes before bedtime. | Generally safe and well-tolerated; potential mild gastrointestinal issues such as nausea or diarrhea. |
1. Magnesium L-Threonate
Magnesium L-Threonate effectively increases magnesium in the brain, helping calm the mind and improving sleep quality. It can also boost cognitive function, which is crucial for athletes to stay sharp and recover fast.
Mechanism of action
Magnesium L-Threonate is unique among magnesium supplements for its high bioavailability to the brain, as it can penetrate the blood-brain barrier more effectively than other forms. By increasing magnesium levels in the brain, it supports crucial biological processes, including muscle contraction, blood pressure regulation, DNA synthesis, and protein production.
Additionally, Magnesium L-Threonate aids in the transmission of nerve signals, regulates neurotransmitter levels, and fuels energy production in brain cells. This helps in creating a conducive environment for restorative sleep by enhancing neural plasticity and overall brain health, essential for athletes who demand a lot from their bodies both mentally and physically.
Clinical research
Research indicates that Magnesium L-Threonate can significantly improve sleep quality by supporting the density of synapses and enhancing brain health, which translates to better sleep cycles and more restorative sleep.
While specific studies on athletes are limited, the benefits of increased magnesium levels suggest a reduction in sleep disturbances which can be particularly valuable for those with rigorous training schedules.
Recommended dosage and timing
The optimal dosage of Magnesium L-Threonate varies. At Momentous, the recommended dosage of Magnesium L-Threonate is three capsules (145 mg) taken 30-60 minutes before bed.
This timing is optimized to aid relaxation and the onset of sleep, aligning with the body’s natural preparation for sleep, thus making it highly effective for athletes who need to ensure their sleep is as beneficial as possible.
Safety and side effects
Magnesium L-Threonate is generally safe for most users, with few reported side effects.
However, some individuals may experience mild side effects such as headache, dizziness, or gastrointestinal discomfort. Athletes should consult with a healthcare provider to ensure there are no interactions with other medications or supplements and to confirm that the dosage is appropriate for their specific health needs and activity levels.
2. Melatonin
Melatonin is a natural hormone produced by the pineal gland in the brain that regulates the sleep-wake cycle. Melatonin supplementation is widely used to promote sleep, especially in environments where natural melatonin production may be compromised, such as stress, jetlag, or exposure to blue light from screens.
Mechanism of action
Melatonin works primarily by signaling the brain that it is time to sleep, thereby synchronizing the body’s circadian rhythm with the natural light-dark cycle. It does not increase melatonin production but supplements the body’s own production when it may be insufficient.
In addition, melatonin can also help reduce cortisol levels, a stress hormone that can interfere with sleep quality. This makes it particularly useful for athletes who undergo high levels of physical and mental stress.
Clinical research
Several studies demonstrate melatonin's effectiveness in improving sleep quality and sleep duration, particularly in populations with disrupted circadian rhythms.
While specific research on athletes is more limited, studies indicate that melatonin supplementation can help reduce the time it takes to fall asleep and enhance overall sleep quality — critical factors in recovery and performance for athletes. Moreover, melatonin has been shown to support better recovery by improving sleep efficiency, which is crucial for muscle repair and hormonal balance.
Recommended dosage and timing
The effective dosage of melatonin can vary widely among individuals, but generally, a lower dose ranging from 0.5 mg to 5 mg is recommended, taken 30 to 60 minutes before bedtime. It’s encouraged to start with a low dose of melatonin.
Athletes should consider their own training schedules and the timing of events when deciding when to take melatonin to avoid daytime drowsiness or interference with nocturnal sleep patterns.
Safety and side effects
Melatonin is considered safe for short-term use with few side effects, which may include dizziness, headache, nausea, and drowsiness. Long-term safety is less well-documented, so it is recommended for use over short periods, especially when adjusting to new time zones or recovering from specific sleep debt.
It’s important to note that melatonin may interact with various medications and other supplements, so athletes should consult with healthcare providers before starting supplementation, especially if they are on prescription medications.
3. L-Theanine
L-Theanine is an amino acid known for its unique ability to promote relaxation without drowsiness predominantly found in tea leaves, particularly green tea, and some mushrooms. It's a popular supplement among athletes not only for its calming effects on the mind but also for its ability to improve sleep quality.
Mechanism of action
L-Theanine operates by enhancing the levels of neurotransmitters such as GABA, serotonin, and dopamine in the brain. These chemicals regulate emotions, mood, concentration, alertness, sleep, and appetite.
By increasing these neurotransmitter levels, L-Theanine helps reduce stress and anxiety and induces a calm, relaxed state that is conducive to falling asleep more easily without the sedative effects that many sleep aids produce.
Furthermore, it has been found to reduce the physiological responses to stress, which can help maintain lower cortisol levels, thus promoting better sleep quality.
Clinical research
Research has shown that L-Theanine can improve sleep quality not by sedating but by reducing anxiety and promoting relaxation, making it easier to fall asleep and stay asleep.
While most studies focus on general populations, the implications for athletes are particularly significant in stress management and mental clarity. Studies suggest that L-Theanine not only helps improve sleep quality but also enhances cognitive performance upon waking, which can provide an edge for athletes in training and competition.
Recommended dosage and timing
The recommended dosage of L-Theanine for sleep and relaxation benefits ranges typically from 100 to 200 mg, taken about 30 to 60 minutes before bedtime.
This timing allows the supplement to start working as you prepare to go to sleep, maximizing its effects on the neurotransmitter levels for a restful night.
Safety and side effects
L-Theanine is considered safe for daily use, with very few reported side effects. Some individuals may experience mild headaches or dizziness, but these occurrences are rare.
Given its safety profile, L-Theanine can be a practical choice for long-term use in managing sleep and reducing stress. However, as with any supplement, athletes should consult with a healthcare provider to avoid any potential interactions, particularly if they are taking other medications or supplements.
4. Inositol
Inositol, sometimes referred to as vitamin B8, is a naturally occurring carbohydrate found in various forms in the body, playing a critical role in cellular processes and neurotransmitter signaling.
It’s particularly noted for its potential benefits in mental health, including managing anxiety and depression. For athletes, inositol supplementation can be beneficial for promoting sleep and reducing stress, which are vital for optimal performance and recovery.
Mechanism of action
Inositol works by influencing the action of insulin, helping to improve insulin sensitivity, and it also modulates the activity of serotonin, a neurotransmitter that affects mood and sleep patterns.
By helping to balance chemical messengers in the brain, inositol can aid in reducing anxiety and facilitating a natural sleep cycle, thus contributing to better sleep quality without the use of sedatives.
Clinical research
Research on inositol has primarily focused on its effects on mental health conditions such as anxiety and sleep disorders, depression, and OCD, where it has shown significant benefits in reducing symptoms.
While studies specifically in athletes are limited, the general findings suggest that inositol can improve sleep by reducing anxiety and stress levels, making it easier to unwind and fall asleep at night. This is particularly beneficial for athletes, who often face significant psychological stress and pressure in competition.
Recommended dosage and timing
The optimal dosage of inositol for sleep and stress relief is typically around 1000 to 2000 milligrams per day. It can be taken in divided doses due to its relatively short half-life.
For sleep benefits, taking a dose 30-60 minutes before bedtime may help promote a calm state conducive to falling asleep.
Safety and side effects
Inositol is generally considered safe and well-tolerated, with few side effects reported even at higher doses. The most common side effects include mild gastrointestinal issues such as nausea or diarrhea.
Since inositol affects serotonin levels, it’s wise for athletes taking other medications that influence neurotransmitter levels, such as SSRIs, to consult a healthcare provider before starting inositol to prevent interactions.
The Sleep Bundle Designed to Help Athletes Get More Rest to Perform at Their Best
If you’re looking for a way to easily get the power of these sleep aids into your routine, check out our Complete Sleep Bundle. It’s expertly formulated with four scientifically validated ingredients designed to expedite your journey to sleep, extend the duration of your rest, and ensure you awaken invigorated and prepared to face your most challenging days.
Composed of nature's most powerful elements—Magnesium L-Threonate, Apigenin, Inositol, and L-Theanine—each component is meticulously chosen to enhance both the depth and duration of your sleep. Immerse yourself in profound, rejuvenating slumber and rise to greet each day with unparalleled vigor, sharp mental clarity, and renewed vitality.
Here’s what customers are saying about the Complete Sleep Bundle:
“Night and day difference. My sleep has significantly improved as evidenced by not only quantitative results but qualitative as well. I highly recommend this product. As a 60 year old whose sleep quality was rapidly declining this along with better sleep hygiene is a radical change.” - Jeff W.
“Very effective for sleep. I have an Oura Ring that shows my sleep metrics and since starting the supplements my HRV has been higher and I fall asleep with more ease.” - Lauren L.
“After night one of taking the sleep bundle supplements, I had the most solid night's sleep I've had in years. I don't remember the last time I haven't continuously woken up during the night. Very grateful to have stumbled on this via the Tim Ferris podcast. Thank you!” - Marianne W.
“Zzzzzzzz... Yes, this works! Having endured insomnia for decades, Complete Sleep Bundle has completely turned that around for me. I hope I'm not jinxing the positive effects by writing about it, but I must share that this has worked wonders for me. I am truly thankful for the science that went into this curated combination.” - Lisa L.
“Sleep is the key to your whole day… the Complete Sleep Bundle makes deep sleep a possibility. I finally sleep… a much deeper sleep with very little interruption. I have experimented with taking each supplement individually (it seems a lot of pills to take at one time) to see if any one is the key. I always go back to taking all four supplements. This “bundle” has changed my life. The quality of sleep has repercussions throughout my day… I have more energy and stamina as well as mental clarity. I highly recommend this product.” - Kate B.
Rachel Levin
Rachel Levin is a writer and editor with over 10 years of experience writing in health, wellness, and travel. She is also an avid outdoor athlete—she's hiked and trekked in almost every continent.
