Fitness Tips

How to improve athletic performance by improving the quality of sleep

Apparently, the number one issue many of us have when it comes to performance, training motivation, and energy levels is sleep. Sleep deprivation is a very common occurrence. And whether it’s caused by insomnia due to daily stress, a small child, or a tight work schedule, sleep deprivation can really ruin our plans for the day. Even habits that we are not aware of, such as drinking coffee too late or staying up late at the monitor, can even keep us awake at night. Whatever causes sleep deprivation, it is important to prioritize the quality, and there are many reasons for this.

How sleep affects training

Quality sleep helps to maintain performance during the working week, normalizes mood, allows you to control weight and, of course, strengthens health and improves well-being. Speaking of fitness goals, sleep deprivation can have a negative impact on muscle recovery and growth. Incomplete muscle recovery leads to increased trauma, due to which training may stop altogether. In addition, the body needs energy to consistently achieve fitness goals, and lack of sleep means a lack of motivation.

On average, a healthy adult needs 7-9 hours of sleep a night. Quality sleep is especially important for active people. With regular exercise, lack of sleep leads to increased fatigue during training and does not allow the body to fully recover overnight. When you sleep, proteins are synthesized in the muscles and the production of HGH (human growth hormone), which is necessary for the growth and recovery of tired muscles after an intense workout, occurs.

To help you get enough rest, get the most out of your workouts, and reach your fitness goals, I’ve put together a selection of supplements and ingredients to help you sleep better.


L-theanine is an amino acid that has been proven to combat the negative effects of caffeine on sleep (a bonus for heavy coffee drinkers). This naturally occurring amino acid may help improve sleep quality and reduce stress. It is best taken in the form of dietary supplements. This amino acid is also found in black and green tea leaves . L-theanine can increase levels of gamma-aminobutyric acid ( GABA) , a neurotransmitter that helps you feel calm and relaxed. GABA also improves the alpha rhythm of the electroencephalogram in the REM sleep phase and helps not only to have a good rest, but also to enter a state of calm meditative concentration and creative search.

Valerian root

Valerian Root , native to Europe and parts of Asia, is an effective herb known for its ability to reduce anxiety and improve mood, helping to induce peaceful 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 relieve some symptoms, such as trouble falling asleep and feeling sleepy upon waking.


This popular herb can help treat insomnia and nervousness in adults. Passionflower is often consumed in the form of a tea, and tableted nutritional supplements based on this plant, which have a calming effect, are also popular. Most studies point to the benefits of taking passionflower to reduce anxiety through (you guessed it) GABA receptors, which are very important in mood regulation in relation to sleep and stress.


Glycine is another amino acid found naturally in the body. It is also a neurotransmitter. Glycine is found in many foods – meat, fish, dairy products and legumes . Glycine supplementation can be used to treat sleep disorders and recovery from exercise. Studies have shown that glycine can have a calming effect on the nervous system and brain (although it can also be stimulating in some cases) and may even improve memory. Glycine promotes the development of healthy sleep habits: it speeds up falling asleep, improves the quality of sleep and helps fight insomnia.

In addition to taking certain nutritional supplements and foods at night, there are other ways to improve the quality of sleep. A calming ritual before bed, which might include taking a warm bath, reading a book instead of watching TV, or even meditation and yoga, can help your brain relax after a long day. Stimulating blue light from mobile phone screens and electronic devices should be avoided a few hours before bedtime. This will also help you fall asleep faster. Equally useful is the ventilation of the room. If the bedroom becomes a little cooler, you will be more comfortable under the covers. There are many ways to improve sleep. Whichever one you choose, the more sleep you get, the more likely you are to reach your fitness goals.

Melissa Goslin

Melissa Goslin is a highly skilled and passionate health articles writer who possesses an exceptional ability to convey complex medical concepts in a clear and accessible manner. With a background in health sciences and a deep understanding of various healthcare topics,

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