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5 Best Supplements for sleep. What Supplements for Sleep? How to Fall Asleep Fast and Easy. Fall Asleep Easier. Which Supplements for Sleep? Magnesium L Threonate 👉 https://amzn.to/3KlI0gK Passionflower 👉 https://amzn.to/44PqGIU L-Theanine 👉 https://amzn.to/3OzYhRC Glycine 👉 https://amzn.to/3DE90nC L-Tryptophan 👉 https://amzn.to/3rNFc5n Weighted Blanket 👉 https://amzn.to/3DCoFUw 📌Check Out My Supplement Storefront ⬇️ 👉 https://www.thorne.com/u/DrArsalanAspires Watch My First Ashwagandha Video ➡️ https://youtu.be/ehCdFJp1xmw Watch My Ashawandha for Beginners Video ➡️ https://youtu.be/MlT3eCXQqjM Watch My Ashwagandha Gummies Video ➡️ https://youtu.be/u6_W6EKxDrE Timeline | Chapters 00:00 - Intro 0:39 - First Place to Start 1:44 - 1st Supplement 2:24 - 2nd Supplement 3:14 - 3rd Supplement 4:02 - 4th Supplement 4:50 - Last Supplement Importance of Sleep A good night’s sleep can help improve your learning, memory, decision-making, and even creativity. That said, having insufficient sleep, or low quality sleep has been linked to a higher risk of developing conditions such as heart disease, diabetes, and even obesity. And based on the current global population, there are over 230 million people that have some degree of insomnia. How to Fall Asleep Easier. What is Sleep Hygiene? Sleep hygiene is huge, and should be looked at first. Some examples are things like falling asleep to white noise, a weighted blanket that is 10% of your body weight, avoiding caffeine 8-10 hours before bedtime and that includes tea as well and dark chocolate believe it or not, and limiting daytime naps. These are only a few things you can do to start off with, there are more things like avoiding blue light 30 minutes before sleep, sometimes longer depending on the person, and having a temperature of 60-68 degrees Fahrenheit when getting into bed. What Causes Sleeplessness? How to Improve Sleep Quality? Also, fixing the underlying conditions that can cause sleeplessness are key here too. Some of these can be your blood sugar, having GERD or heartburn, arthritis, and thyroid dysfunction are only a few to name. Fix these, and you might fix your sleep as well along the way. Magnesium Threonate for Sleep. Does Magnesium Help With Sleep? This study actually showed us that Mag threonate improves sleep quality via regulating brain electrochemical activity. And this is because it can cross the blood brain barrier. A dose of 300-500 mg 30 to 60 minutes before bed should do the trick. ► https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9017334/\ Passionflower for Sleep. How to Take Passionflower for Sleep? The “study demonstrated the positive effects of Passionflower on objective sleep parameters including total sleep time on polysomnography in adults with insomnia disorder.” And because of this research, you find it now made into pills, capsules, dried herb, tablets, powder, liquid tincture and even shampoo! If its your first time, try using the liquid tincture, 1-2 mL 3 times a day in a small amount of water, right before bed, maybe best when you're already in bed. ► https://pubmed.ncbi.nlm.nih.gov/31714321/ L-Theanine for Sleep. Does Theanine Help You Sleep? “Most sleep inducers are sedatives and are often associated with addiction and other side effects. I'm sure you know which ones I'm talking about. L-Theanine promotes relaxation without drowsiness. Unlike conventional sleep inducers, L-theanine is not a sedative but promotes good quality of sleep through anxiolysis." Probably because it increases gaba, serotonin, and dopamine. ► https://pubmed.ncbi.nlm.nih.gov/25759004/ Glycine for sleep. Sleep Benefits of Glycine. It also helps to increase blood flow to extremities and can cool you down. This study on glycine showed us that 3 grams of Glycine “improved subjective sleep quality and sleep efficacy and shortened Polysomnography latency both to sleep onset and to slow wave sleep without changes in the sleep architecture. And this is the interesting part. Glycine lessened daytime sleepiness, which you often will find that problem with melatonin, and improved performance of memory recognition tasks. ► https://onlinelibrary.wiley.com/doi/full/10.1111/j.1479-8425.2007.00262.x L tryptophan. In this systematic review, meta analysis and meta regression of 18 articles. Tryptophan supplementation, especially at 1 g or more can help improve sleep quality. But keep in mind this might be better suited in milder insomnia cases. ► https://pubmed.ncbi.nlm.nih.gov/33942088/ DISCLAIMER: This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Dr. Arsalan Aspires has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions. “As an Amazon Associate I earn from qualifying purchases.” #sleep
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This week’s guest on the Pacey Performance Podcast is Graeme Close. Graeme is currently the expert nutrition consultant to England Rugby, the Head of Performance Nutrition to The European Tour Golf and European Ryder Cup Team and consults to several Premier League Football clubs and players. Graeme is here to talk about all things sports nutrition, including supplements, CBD, and the use of zinc to support athletes’ immunity. Regarding supplements, Graeme discusses the ones he’s more likely to trust, and why vitamin D especially is important to keep at healthy levels. There’s also some insight into why it’s beneficial for coaches to watch their vitamin D levels, especially when they work indoors. Graeme also talks about CBD and its potential for helping athletes following its removal from the prohibited listed by WADA. Regarding cannabinoids, Graeme tells us about his preferred areas of research into the subject, and how it can help in other areas, such as sleep and recovery. In further insight regarding overall athlete nutrition, Graeme mentions immunity, and how the correct nutrition helps athletes stave off illness. This included the safe, short-term use of zinc, and how certain sports nutrition myths about protein have been recently debunked. For all this and much more, hit the play button now. This week’s topics: • The supplements Graeme trusts, and why • Vitamin D and testing for deficiency • The benefits of keeping vitamin D at healthy levels • What is CBD? • Why Graeme says there’s cautious excitement about CBD • Graeme’s preferred research sources regarding THC and cannabinoids • How CBD could help in other areas, such as sleep • The advice Graeme gives athletes regarding CBD • How nutrition can support athletes with their immunity • The safe use of zinc to overcome short-term illnesses • Sports nutrition myths debunked
