What supplements are recommended to improve sleep quality?

While it is widely known that sleep is important for a healthy life, few people today are able to get a good night’s sleep in terms of both quality and quantity. In many cases, the problem is “poor sleep quality,” such as “difficulty in getting enough sleep due to a busy lifestyle,” or “difficulty falling asleep or shallow sleep due to daily stress. This time, we would like to introduce a supplement that improves the quality of sleep!

What are the risks of sleep deprivation?

Sleep and health are so closely related that even one day of sleep deprivation is said to have an effect on the body, but what exactly are the risks associated with sleep deprivation? Here we pick up some of the negative effects caused by sleep deprivation.

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Adverse effects of insufficient sleep (1) “Mental condition may deteriorate due to increased stress”

Stress is often the cause of sleep deprivation, but lack of sleep can further increase stress levels . Increased stress levels can lead to irritability and difficulty in self-control of one’s moods, which can trigger relationship problems. In addition, some people may think that sleeping in on weekends is not a problem, but sleeping for long periods of time for only one day can cause a disruption in sleep rhythm. Once the sleep rhythm is disrupted, it becomes difficult to restore it to normal, so it is important to get a good night’s sleep with the same sleep rhythm every day.

Adverse effects of insufficient sleep (2) “Concentration and memory may deteriorate”

Many of us have experienced the head foggy, tired feeling the day after an all-nighter, and these are caused by the fact that brain fatigue was not removed due to lack of sleep. Accumulated fatigue can lead to poor concentration and memory, which not only leads to more mistakes at work, but in the worst case scenario can cause injuries or accidents. In addition, lack of sleep should be avoided, as it may also reduce motivation and overall performance in life.

Adverse effects of sleep deprivation (3) “may lead to skin problems and obesity due to decreased metabolic function”

Metabolism is said to be important for maintaining good health, and two of the most important metabolic rates are metabolism, which replaces old cells with new ones, and basal metabolism, which generates energy. Neither of these two is necessarily higher than the other, but if they are impaired due to lack of sleep, they can cause problems. For example, a slowed metabolism can lead to rough skin due to a disrupted skin turnover, and a low basal metabolism can decrease calorie consumption, making it easier to become obese. For those who are concerned about their appearance, and especially for men who are doing muscle training, metabolism has a direct impact on muscle synthesis and fat burning, so they should be as careful not to lose sleep as much as they are about their training and diet.

What ingredients can be expected to improve sleep deprivation?

To improve sleep deprivation, it is necessary to make sleep onset smoother and deeper. Therefore, we have picked up some ingredients that can be expected to improve sleep and introduced them here. We hope that you will find it helpful in determining which ingredients are appropriate for you and in selecting supplements.

Ingredient that improves the quality of sleep (1) “melatonin

Melatonin is a hormone secreted from the pineal gland in the brain that regulates the body’s internal clock and is also called the “sleep hormone” because it induces natural sleep. The secretion of melatonin is mainly regulated by light, so it is important to reset the body clock by exposing the body to sunlight in the morning. After 14 to 16 hours of waking up, melatonin secretion increases and leads us to a state suitable for rest. However, if you lead an irregular lifestyle, your body clock will go haywire and melatonin secretion will decrease, making it difficult to fall asleep. Excessive stress and aging also decrease the amount of melatonin produced in the body, so it is a good idea to take supplements to replenish the body’s melatonin production. Incidentally, when using supplements, it is safe to start with a dosage of 1~2 mg. Melatonin is said to be a very safe and non-addictive ingredient, but the dosage and administration should be strictly observed.

Ingredient that improves the quality of sleep (2) “Glycine

Glycine, a nonessential amino acid synthesized by the body, is said to have the effect of improving sleep quality by regulating temperature deep within the body. In other words, taking supplements containing glycine is expected to have the effect of making it easier to get into a good quality sleep. Generally, people feel sleepy when their body temperature drops, and conversely, they are more likely to wake up as their body temperature rises. If you have trouble falling asleep or awakening in the middle of the day, taking glycine will likely improve the situation. Although the daily requirement of glycine is not specified, approximately 1,000~3,000 mg per day is recommended based on supplement manufacturers.

Ingredient 3) “Magnesium” that improves the quality of sleep

The sympathetic and parasympathetic nerves are said to be involved in sleep. Before going to bed, the parasympathetic nervous system, which leads the body into a state of relaxation, must be made dominant to calm the body down. Magnesium is useful in this situation. Magnesium is a mineral that, like calcium, plays a role in the formation of bones and teeth, but it also has the effect of calming nerves and relaxing muscles. It is also used in the body to synthesize melatonin and GABA, the stress-relieving component mentioned above, so there is no harm in taking it. The recommended intake of magnesium for an adult male is about 370 mg per day, but research has shown that the actual amount taken is about 250 mg, so why not take a supplement to make up for what you cannot get in your diet?