Connect
To Top


Better Zs, Less Disease


www.ironmanmagazine.comWe know that erratic sleep can prevent optimal muscle growth. Part of the reason may be that you get less growth hormone release and your immune system is compromised. None of that is good unless you’re looking for futile workouts and an early death.

No question that if you’re having trouble sleeping, you need to do something about it—fast! The May ’12 Better Nutrition has some suggestions that may help you sleep better and be healthier, happier, leaner and more muscular:

Tryptophan. This amino acid was taken off the market years ago because of a contaminated batch that harmed a number of people. In reality, it wasn’t the tryptophan that did the damage; it was the contamination. So this relaxing amino is back on the shelves after unjustly being banned. Studies spanning more than 50 years confirm it as a relaxation and sleep inducer. Much of the research has involved doses of up to one gram a day, but most people get the desired effect with less taken one to three hours before bed.

Melatonin. Your body produces melatonin when the sun goes down to get you to wind down for sleep, but lack of sun exposure during the day as well as being around bright lights at night can disrupt your production of this important hormone. Try taking 0.1 to three milligrams a day an hour before bedtime. Melatonin can also help relieve jet lag.

Tart cherry juice. It appears that the juice from Montmorency cherries, which contains melatonin, can improve sleep. That’s according to a British study of 20 subjects with sleep disorders who drank one fluid ounce of the juice concentrate mixed in a glass of water twice daily, once in the morning and once at night.

Before trying any of the above, you may want to start with chamomile tea. Also, make an effort to wind down at night, put the lights down low, have a dark bedroom and take a warm bath—and don’t expose your face to the bright computer screen before bed.

 

You must be logged in to post a comment Login

Leave a Reply

More in Latest

  • Muscle/Training Research

    Fail First, Then Grow Should you fail before you even really get started? At least two scientific studies say yes. In...

    Sharon OrtigasFebruary 17, 2017
  • Five Foods For Muscle

    To add more mass, try adding these underrated foods to your plate. By Team Iron Man   If putting on muscle...

    Sharon OrtigasFebruary 16, 2017
  • Fat Loss Research

    “Cap” The Calories Turns out the burning sensation you get from chili peppers isn’t just for your taste buds. Capsaicin—the culprit...

    Sharon OrtigasFebruary 14, 2017
  • Core Values

    Doug Miller is serious about bringing transparency, efficacy, and integrity to the supplement industry. By Mike Carlson   “Necessity is the...

    Sharon OrtigasFebruary 13, 2017
  • Fall Guy

    By Amanda Burrill, MS   The holidays are approaching and out to try and derail your diet, but there are ways...

    Sharon OrtigasFebruary 10, 2017
  • What The Pros Take

    Five world-class athletes share their daily supplement programs. By Mike Carlson   The quest for a lean and muscular body is...

    Sharon OrtigasFebruary 9, 2017
  • ThreePeat or Mr. Consistent

    Olympia Men’s Physique champion Jeremy Buendia makes history—again. By Mike Carlson   PQ: “It is our responsibility to be a good...

    Sharon OrtigasFebruary 8, 2017
  • Frida Paulsen Stern

    Amazing abs and hypnotic stage presence makes this young Bikini pro an exciting addition to the IFBB ranks. Interview by Mike...

    Sharon OrtigasFebruary 7, 2017
  • Back Attack

    Unleash your inner beast with a smart and technical program that mixes hypertrophy with functionality. By Mike Carlson   Everyone loves...

    Sharon OrtigasFebruary 6, 2017