Sleep Pt 1
Strong Sleep Makes Strong People
Hippocrates and Aristotle could not elucidate the most simple question “why do we need to sleep?”
Regardless, sleep is common across the entire animal kingdom, and sleeplessness is associated with metabolic conditions such as obesity and diabetes, cardiovascular diseases, and mental disorders (anxiety and depression) [1].
When dealing with any mental and physical issues, the first question I ask is “How is your sleep?”, shortly followed by nutrition, water intake, and exercise habits. Usually all are linked, most or all being in a poor state if suffering from any of the aforementioned issues.
In human volunteers suffering from unsatisfactory sleep, effects of a highly studied non-essential amino acid Glycine ingested prior to bedtime has been shown to lessen daytime sleepiness, improve performance of memory recognition tasks, and produce subjective and objective improvement of sleep quality [2].
Subjects tested in a randomized single-blinded crossover trial either ingested 3g of Glycine within 1hr before bedtime or a malt sugar placebo. Compared to before and after Sleep Quality index scores from the Pittsburgh Sleep Quality Index form human subjects exhibited statistically significant improvement in sleep satisfaction, reduction in difficulty falling asleep, time to fall asleep, and subjective sleep efficiency (rate of sleep time vs time in bed) compared to the placebo [2].
Additionally, the same subjects displayed a statistically significant reduction in daytime sleepiness and improvement in cognitive function (but not motor function) over the placebo. No significant benefits resulted in motor function [2]. This differs greatly from traditional hypnotic prescription drugs such as benzodiazepines (“benzos”) that alter sleep architecture and induce daytime sleepiness. These are drugs that work to sedate a person, typically prescribed to treat anxiety, insomnia, and seizures (Valium, Xanax, and Clonazepam).
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Prior to taking any supplements consult a medical practitioner to determine if it is right for you. Your health is paramount, and blindly ingesting supplements and compounds can result in adverse effects.
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Yoan Cherasse, Yoshihiro Urade. Dietary Zinc Acts as a Sleep Modulator. 2017
Water Yamadera. Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. 2007
DICLAIMER
This is not Legal, Medical, or Financial advice. Please consult a medical professional before starting any workout program, nutrition plan, or supplement protocol.