...and How to Improve Them
Getting a good night's sleep is crucial for our health and well-being. Let's break down the different stages of sleep and explore some supplements that can help you improve each stage.
Stage 1: Light Sleep (Non-REM Alpha)
The transition between wakefulness and sleep. Muscles relax, and you can be easily awakened. Magnesium helps relax your muscles and nerves, making it easier to fall asleep.
Suggested supplements:
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| Thorne Magnesium Bisglycinate | Primabolics Magnesium Bi-Glycinate | Switch Nutrition Magnesium Glycinate |
Stage 2: Mild Sleep (Non-REM Theta)
During this phase, your heart rate and body temperature decrease, and your brain waves slow down with occasional bursts of activity. Magnesium continues to support muscle relaxation and reduce restlessness, while L-Theanine, an amino acid, promotes relaxation without causing drowsiness, helping you stay asleep.
Suggested supplements:
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| Switch Nutrition L-Theanine (Green Tea Extract) | Thorne Theanine |
Stage 3: Deep Sleep (Non-REM Delta)
The deepest and most restorative stage of sleep is when your body repairs muscles and tissues, stimulates growth and development, and boosts immune function. We recommend GABA, a neurotransmitter that promotes deep sleep and helps you stay in this restorative stage longer.
Suggested supplements:
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| Body Ripped GABA |
Stage 4: REM Sleep (Rapid Eye Movement)
During this stage, brain activity increases, accompanied by dreaming, which is crucial for cognitive functions such as memory and learning. 5-HTP, a precursor to serotonin, improves REM sleep and overall sleep quality. Additionally, Ashwagandha, an adaptogen, reduces stress and anxiety, promoting more effective REM sleep.
Suggested supplements:
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| Switch Nutrition 5-HTP (Griffonia Seed) | Switch Nutrition Ashwagandha (KSM-66) |
Tips for Better Sleep
- Stick to a Sleep Schedule: Go to bed and wake up at the same time every day.
- Create a Relaxing Bedtime Routine: Wind down with calming activities like reading or taking a warm bath.
- Limit Screen Time: Avoid screens at least an hour before bed to reduce blue light exposure.
Visit us at Nutrition Capital to explore our range of sleep supplements and get personalised advice from our knowledgeable staff.
A good night's sleep is within reach!