Sleep

Adults only get 20% of deep sleep (1), compared to 30% for children. However, this phase is the most restorative! However, sleep in adults is essential for physical and mental recovery. Taking a sleep supplement can therefore offer many benefits to athletes if you have difficulty sleeping or lack energy, for example to optimize recovery, performance and general well-being.

What are the effects of sleep and lack of sleep on the human body?

During sleep, the body is responsible for restoring, renewing, and repairing the tissues and functions that have been used during the day. Sleep disturbances can thus cause attention disorders: this results not only from incomplete recovery, but also from a desynchronization of biological rhythms and an overload of physiological and cellular processes essential to cognitive function. Indeed, during sleep, the body adjusts the production of many hormones:

• Growth hormone : Mainly secreted during deep sleep phases, it stimulates tissue growth and muscle repair, essential for recovery after physical exertion and for maintaining good general health.
• Leptin and ghrelin : These hormones regulate appetite. Leptin decreases hunger, while ghrelin increases it. Insufficient sleep disrupts their production (often by reducing leptin and increasing ghrelin), which can lead to overeating and weight gain.
• Cortisol : This "stress hormone" has its levels modulated during sleep. Lack of sleep can lead to elevated cortisol levels, which, in the long term, can contribute to health problems.

Additionally, during sleep, the body produces cytokines, which are proteins that help fight infections and inflammation . Insufficient sleep can reduce the production of these cytokines as well as the activity of antibodies and immune cells, making the body less able to fight disease. Chronic sleep deprivation is also associated with an increased risk of mental health disorders (4) since sleep deprivation affects the functioning of brain regions that manage emotions and stress reactivity, such as the amygdala and prefrontal cortex.

Athletes: Why take a sleep supplement?

Improved sleep quality

Quality sleep is essential for muscle recovery and athletic performance. Therefore, a sleep supplement will help you fall asleep faster and sleep deeper . For example, melatonin regulates the sleep-wake cycle by synchronizing the body clock, while magnesium helps relax muscles and calm the nervous system (4).

Optimizing muscle recovery

Sleep is also crucial for the repair of muscle tissue damaged by training. During deep sleep, the body releases growth hormones, which are essential for muscle repair and growth . A sleep supplement improves the duration and depth of sleep, as well as the production of these hormones: Enjoy faster and more efficient recovery .

Reduction of stress and anxiety

Stress and anxiety can disrupt sleep and, consequently, affect athletic performance. Ingredients like L-theanine and chamomile (often found in sleep supplements) have calming properties that reduce stress and anxiety. By calming the nervous system, they facilitate deeper, more restful sleep, which is crucial for maintaining optimal mental and physical balance .

Improved cognitive performance

Adequate sleep improves concentration, memory, and decision-making—all essential elements for athletic performance. Sleep allows the brain to consolidate learning and process information from the day. A sleep supplement improves these cognitive processes, which can result in better responsiveness and increased focus during competitions or training sessions.

Strengthening the immune system

During sleep, the body produces cytokines, which are proteins that help fight infection and inflammation . Getting a good night's sleep with a healthy supplement can strengthen the immune system's ability to protect the body, reducing the risk of illness and infection (especially for athletes who are subjected to intense exertion).

Regulation of appetite and metabolism

Lack of sleep can disrupt the hormones that regulate appetite, leading to food cravings and weight gain (5). However, sleep influences the levels of leptin and ghrelin , the hormones that regulate hunger and satiety. A sleep supplement helps balance these hormones, reducing food cravings to maintain an optimal competition weight.

Sleep food supplement: what habits should you combine it with to sleep better?

To get the most out of a sleep supplement, it's important to combine it with lifestyle habits and nighttime routines that promote good sleep hygiene. Here are some recommendations:

• Establish a regular routine : Adopting a regular bedtime routine helps regulate your body clock. Try to go to bed and get up at the same time every day, even on weekends. This reinforces your body's natural sleep-wake cycle and improves the quality of your rest.
• Create a sleep-friendly environment : Your bedroom should be a sanctuary of calm. Make sure it's dark, quiet, and cool. Use blackout curtains, earplugs, or a white noise machine if necessary. Adjust the room temperature to between 18 and 22 degrees.
• Limit screen time before bed : The blue light emitted by phone, tablet, and computer screens can disrupt the production of melatonin, the sleep hormone. Try to reduce your screen time at least one hour before bed.
• Practice relaxation : Relaxation techniques like meditation, reading, or deep breathing exercises can help calm the mind and prepare the body for sleep. Incorporating these practices into your evening routine can increase the effectiveness of your sleep supplement.
• Avoid stimulants and large meals in the evening : Avoid caffeine and other stimulants after mid-afternoon, as well as large, heavy meals just before bedtime. These habits can disrupt your sleep by causing indigestion or overstimulation.

Sources:

(1) https://institut-sommeil-vigilance.org/comment-le-sommeil-evolue-avec-lage/#:~:text=La%20profondeur%20du%20sommeil,encore%20du%20sommeil%20lent%20profond

(2) https://www.cairn.info/revue-defense-nationale-2022-HS1-page-13.htm

(3) https://www.inserm.fr/dossier/insomnie/#:~:text=Les%20cons%C3%A9quences%20de%20insomnia,-Insomnia%20 entered%C3%AEne&text=Of%20numerous%20%C3%A9studies%20have%20d%C3%A9crit,type%202%20ou%20la%20d%C3%A9pressure

(4) https://www.inserm.fr/dossier/sommeil/

(5) https://sante.gouv.fr/IMG/pdf/Sommeil_un_carnet_pour_mieux_comprendre.pdf