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We all know that without proper sleep our performance and mental wellbeing suffers. The role of Sleep is so vital to performance and mental health that it should be prioritized for everyone, but yet it's often neglected.
With the demands that life puts on us it's easy to understand why so many of us are walking zombies a lot of the time. Follow the advice we're going to outline and set yourself on a new course for rest & recovery to maximize your potential in all areas.
Let's start with the small pineal gland, which is located pretty much in the center of your brain. The pineal gland produces melatonin, a serotonin derived hormone which modulates sleep. Melatonin is secreted by the pineal gland in proportion to the amount of light received by the retina. That's why it's so important to put your phone down at least an hour before bed. Bright screens affect the secretion of melatonin. The bright light tells your brain that's its day time and stimulates hormones to keep you awake. That's why so many struggle with restless, frustrating nights.
Now let's talk about the benefits of Melatonin and why you should be supplementing with it. Always check with your doctor before taking any supplements though. According to a report issued by the National Center for Biotechnology Information, "In particular, during strenuous training and muscular trauma induced in rodents, melatonin supplementation via different routes improved muscle recovery, inhibiting NF-kB activation and inflammatory cytokines and down regulating atrophy pathways."
So in a nut shell it's not only a great sleep aid it has a lot of benefits for performance related goals.
Why take Melatonin:
Melatonin is a staple in the supplement stacks of elite athletes and it should be for you as well.
When we workout we incur a high amount of oxidative stress through strenuous exercise. Melatonin is an essential part of getting quality sleep. Quality sleep is one of the most important parts of combating this oxidative stress that we incur everyday. Sleep is so important for health and developing your desired physique. The old adage, you only grow when you sleep, is very true.
Research into melatonin has shown that its multifaceted effects including performance, recovery and benefits to the immune system in general. It’s a powerful anti-oxidant that has beneficial anti-aging properties and anti-inflammatory benefits that has been linked to weight loss. A study by the Oxidative Medicine and Cellular Longevity showed that 30 dieters consumed 10mg before bed for 30 days, lost 3.1 kg more body weight than the placebo group. Always consult your physician before using any supplements.
Melatonin will help your body induce a sleepy state and get you off to dream land. As stated above Melatonin is secreted by the pineal gland but it can also be supplemented for better sleep. It comes in different doses but you can always start with 3-5 Mg and see how it works for you.
Sleep Check List:
No bright screens at least an hour before bed.
Take your Melatonin supplement 30 minutes prior to desired bedtime.
Sleep in a dark, cool room.
Use ear plugs if easily disturbed.
Sleep with socks on.
We're hoping for better rest, recovery, and performance for you so make quality sleep a priority for if you're not already. Stay Healthy.
The content contained in this article is for information purposes only, and is not meant to be a substitute or replacement for professional advice and medical consultation. It is just shared as information only, and with the understanding that Directional Force, LLC, (Directional Force) is not engaged in the provision or rendering of medical advice or services whatsoever. You unilaterally understand and agree that Directional Force shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in this article or any article provided by Directional Force. Please seek professional medical advice prior to engaging in, or undertaking any of the content, exercises, advice, and workouts provided by Directional Force.