This time of year, when it can hot into the late evening and even through the night, it can sometimes be a little harder to fall asleep.
Sometimes the heat has nothing to do with and the simple act of falling asleep or getting quality sleep can be difficult to do.
At different times in my life I have used supplementation to help aid in getting to me to sleep and to improve the quality of my sleep.
When living an active life and training at a high volume getting quality rest and recovery is crucial to long term success.
One simple supplement that we already produce naturally in our body is melatonin. Melatonin is a hormone made by the pineal gland, a small gland in the brain. Melatonin helps control your sleep and wake cycles. Very small amounts of it are found in foods such as meats, grains, fruits, and vegetables. Dosage should be 5-12mg.
Adding melatonin can help you fall asleep if the heat is keeping you awake or if you are jet lagged from a long flight for example.
Another supplement that can help when it comes to sleep is ZMA. ZMA is a natural mineral supplement made up of zinc, magnesium aspartate, and vitamin B6. Zinc supports your immune system and muscles. Magnesium plays a role in metabolism and muscle health and helps manage sleep. Dosage is suggested on each brands packaging.
Though there is not a large amount of scientific proof to back ZMA, I have experienced improved sleep and increased energy when I have taken in regularly.
If sleep is an issue and you feel you need an aid consider melatonin first. If you are training at high level and with high volume, consider adding ZMA to your nightly routine.
Neither should be used every night for the rest of time, but in small cycles of 6-18 weeks.