My experience: How I solved my problems with poor sleep

Quality sleep is extremely important for us, especially for all of us who exercise alongside work, family and daily responsibilities. When our sleep is disturbed, our quality of life is also disturbed.

The consequences of frequent or daily bad sleep are great; from stabilization of activity, hyperactivity of genes related to the biological clock in the body, metabolism, immune system and response to stress.

People who have been following this condition for years belong to a risk group associated with increased mortality, obesity, diabetes, cardiovascular diseases…

Did you know? As much as 70% of traffic accidents are caused by a lack of concentration precisely because of a busy lifestyle, daily stressors, and primarily a lack of (quality) sleep.

Sleep is one of the most important factors for muscle growth
When it comes to our body and muscles, we are ready for anything and are able to try and do anything to ensure muscle growth and achieve desired fitness goals. But what about those essentials. Like adequate recovery? What about sleep?
We train hard, eat well, use supplementation, but go to bed late, watch TV before bed and wake up early? The vast majority of us do not have enough quality sleep. Going to bed late at night (around and after midnight) and waking up between 6-7 am does not provide us with enough sleep, which is necessary for recovery and many other vital functions.
Growth hormone & 4 stages of sleep
A high 60-70% of the total daily growth hormone is secreted precisely during the deepest phase of sleep. There are four stages of sleep that we need to go through in order to reach the REM stage of sleep (rapid eye movement stage). Each phase lasts about 90-100 minutes.
Full recovery takes place between stages 3 and 4 during our sleep and of course in the REM sleep phase. The absence of the REM phase as well as phases 3 and 4 puts us in an unfavorable position for the next day, whether it is the next training session or some cognitive tasks that we have to do during the day.insomnia

Tips for achieving quality sleep
If we want to solve the existing problem, we have to take several small steps. This includes:

Going to bed early.
Changing exercise times.
Avoidance or (temporary) complete elimination of stimulants (coffee, energy drinks…)
Regulating room temperature, room light and turning off electronic devices (TV, tablet, laptop, computer, smartphone…).
Supplements as one of the solutions to improve the quality of sleep?
It's no secret that certain supplements can help improve the quality of sleep, but again, many people don't know which supplements they are, how they work, and what their effective dosage is.

In this article, we will present basic and proven supplements that, based on scientific research, we can safely recommend to the majority.

  1. Magnesium
    Magnesium deficiency is associated with impaired sleep quality. The lack of this mineral is quite common in people who exercise frequently, as well as in athletes, since magnesium is excreted through sweat. Supplementation with magnesium can help improve the quality of sleep, but it is most effective in people who are deficient in this mineral.


Magnesium is one of those supplements where timing doesn't play a big role. Therefore, it is not necessary to consume it just before going to rest, but you can consume it throughout the day. Standard doses are 200 to 400 mg. Keep in mind that magnesium oxide is not the form of magnesium you want to consume if your goal is to improve sleep, but look for the magnesium to be magnesium citrate or malate.

Melatonin is the hormone responsible for regulating sleep. When we darken the room and turn off the lights, the production of melatonin in our body increases. Increased concentration of melatonin will allow us to fall asleep more easily.
For some people, melatonin can reduce the time it takes to fall asleep, so if you take longer to fall asleep, this supplement may be beneficial.
You can start melatonin supplementation with 500 mcg (not mg) for several nights in a row, before increasing the dose to 1 mg. Then you can increase the dose by 500 mcg until you find the dose that is effective for you. It is not recommended to consume more than 5 mg of melatonin per day.
This is a supplement that you want to consume 30 minutes before going to bed. Time-release capsules or tablets may be more effective at maintaining quality sleep throughout the night.
Lavender oil
Lavender oil is traditionally used in aromatherapy as a means of relaxation. Recently, it has been used as an oral supplement to treat anxiety. Lavender supplementation can also improve sleep quality.
Lavender helps reduce anxiety and intrusive thoughts, which is especially important if these things bother us before going to bed.
Supplementation with lavender oil is recommended in a dose of 80 mg, 30-45 minutes before going to bed.insomnia

“Supplement stack” combinations that can help you

  1. For people with anxiety and heavy thoughts:

Magnesium 200 mg
Lavender oil or aromatherapy (80 mg oil)
Maticnjak 600 mg
Consume 30 minutes before going to bed.

  1. For people who take a long time to fall asleep:

Magnesium 200 mg
Melatonin 500 mcg
Consume 30 minutes before going to bed.

  1. For people who do not wake up rested, fresh, but have a feeling of heaviness in their legs, fatigue:

Magnesium 200 mg
Glycine 3 g
Consume 30 minutes before going to bed.

Be the first to comment

Leave a Reply

Your email address will not be published.