What To Do When Sleep Eludes You

When I first began coming back to my own personal health in 2022, sleep was one of the first things I tackled. It is probably still the one thing that I struggle with on occasion. It is a similar routine to the one below that has me getting much better rest and sleep to help improve my cognitive function and overall physical recovery as I train for endurance running. I would love to hear your comments about what has worked for you, so feel free to leave them here. If you enjoyed reading this article and would like more on how to improve your health, leave us some love ❤️!

Your Nightly Routine

A well-structured nightly routine is crucial for athletes and those trying to improve their physical fitness, as it directly impacts their performance, recovery, and overall well-being. One of the most vital components of this routine is sleep, which plays a significant role in the recovery process. Here are several reasons why a nightly routine, particularly one that prioritizes sleep, is essential for athletes:

1. Physical Recovery

Sleep is a time when the body undergoes repair and recovery processes. During deep sleep, the body releases growth hormone, which is essential for muscle repair, tissue growth, and overall recovery. This is particularly important for athletes who put their bodies under significant stress during training and competition.

2. Mental Recovery

Athletes not only need physical recovery but also mental rejuvenation. Sleep helps to consolidate memories and improve cognitive function. A good night's REM sleep can enhance focus, decision-making, and reaction times, all of which are critical during performance.

3. Hormonal Balance

Sleep plays a key role in regulating hormones related to stress, appetite, and recovery. Poor sleep can lead to elevated levels of cortisol, the stress hormone, which can negatively impact performance and recovery. Adequate sleep helps maintain a healthy hormonal balance, allowing athletes to perform at their best.

4. Immune Function

Quality sleep strengthens the immune system, helping athletes fend off illnesses that could derail training and competition. A robust immune system is vital for maintaining consistent performance levels throughout the season.

5. Injury Prevention

Lack of sleep can lead to decreased coordination, slower reaction times, and impaired judgment, all of which increase the risk of injury. A consistent nightly routine that includes adequate sleep can help athletes stay alert and agile, reducing the likelihood of accidents during training or competition.

6. Stress Management

Athletes often face high levels of stress due to competition pressure and rigorous training schedules. A calming nightly routine can help manage this stress, promoting relaxation and preparing the mind and body for restorative sleep.

7. Consistency and Habit Formation

Establishing a nightly routine helps create consistency in sleep patterns, which is vital for regulating the body's internal clock. Consistent sleep schedules improve the quality of sleep, making it easier for athletes to fall asleep and wake up refreshed.

8. Enhanced Performance

Ultimately, all these factors contribute to improved athletic performance. Athletes who prioritize sleep and maintain a healthy nightly routine are more likely to experience enhanced endurance, strength, and overall performance in their respective sports.

All in all, a nightly routine that emphasizes sleep is integral to an athlete's recovery and performance. By prioritizing sleep and establishing a consistent routine, athletes can ensure they are physically and mentally prepared to meet the demands of their sport. This holistic approach to recovery not only enhances performance but also promotes long-term health and well-being.

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Here is an example of a nightly routine completed 60–90 minutes before bedtime: *Note: Discuss any medication changes or supplementation with your health care provider prior to adding to your personal routine.

• 1 scoop Magnesium Powder (most evenings) -

  
  

  

  One of the many options of Magnesium Powder

  This blend of magnesium citrate and glycinate is highly bioavailable, aiding in muscle relaxation, calming the nervous system, and preparing your body for rest. The powder format ensures quick absorption when it's most needed. Think of it as a warm hug for your muscles!

Consume with Water:

• Magnesium L-Threonate -

  form of magnesium soothes neural activity, reduces disruptive brain chatter, and enhances memory consolidation during sleep. Research indicates it can significantly improve sleep quality and decrease the time it takes to fall asleep. It's like putting your brain on a cozy pillow!

  

  One example of Magnesium L-Threonate

• Cortisol Manager

  
  

  

  One example of Ashwagandha with L-Theanine

  If you prefer to search for your preferred brand, Cortisol Manger contains the following important combination of supplements:

• L-Theanine - This amino acid, found in green tea, promotes alpha brain waves (a relaxed yet alert state), reducing anxiety and racing thoughts without causing sedation. Clinical studies show L-theanine enhances sleep quality by aiding the brain's natural transition from wakefulness to sleep. It’s your brain’s way of saying, “Shhh, it’s time to relax!”

• Ashwagandha - This adaptogenic herb helps regulate cortisol levels and decrease stress response. Regular use has been shown to reduce sleep onset time by 40% while improving overall sleep quality. Ashwagandha works in harmony with the other ingredients to calm both mind and body, like a soothing lullaby for your stressed-out self.

Conclude with a Shot:

• 1 oz Tart Cherry Concentrate (straight or diluted) - Rich in anti-inflammatory compounds, tart cherry has been clinically shown to enhance sleep duration and quality. It offers a gentle, food-based source of sleep-promoting compounds that signal to your body it's time to rest. Consider it your bedtime dessert—without the calories!

Why Two Types of Magnesium, You May Ask?

This night-time protocol includes two complementary forms of magnesium that function through different pathways:

Magnesium Powder offers broad-spectrum magnesium support for muscle relaxation, calming the nervous system, and addressing general magnesium deficiency. Its powder form allows for flexible dosing and rapid absorption. Think of it as your trusty sidekick in the quest for restful slumber!

Magnesium L-Threonate focuses primarily on cognitive aspects of sleep, reducing mental chatter and aiding memory consolidation during deep sleep phases. It’s like a bouncer for your brain, keeping the party of thoughts at bay while you drift off to dreamland.

Together, these forms provide comprehensive magnesium support for both body and mind, addressing multiple aspects of sleep quality that single-form supplements cannot match. It’s the dynamic duo your sleep has been waiting for!

This night-time routine is for educational purposes only. Any change to your nightly routine should be planned in conjunction with/and under the approval of your personal health care provider (MD, NP, Holistic provider) who is aware of your past medical history.

These supplements pictured above are available through Fullscript and can be purchased with a 20% discount through our website.

I hope you found this information knowledgeable and useful. Happy Sleeping!