Real Solutions to Fight Pre Workout Insomnia

Hate sleepless nights on a pre workout supplement?

Pre Workout Insomnia

Although pre workout supplements are often taken for massive energy, focus, motivation, and drive we don’t want this feeling all the time, especially right before bed.

Caffeine is the leading factor that causes insomnia.  Caffeine has a half life of 5 to 7 hours. This means it would take 5 to 7 hours for 50% the caffeine in your body to be processed by the liver and another 8 to 10 hours for 75%. Often people turn to pre workout supplements without caffeine or with a low amount if they workout late.

It goes without saying the less time lapse between stimulation and sleep, the greater chance of sleep deprivation. Pre workout stimulants should be taken 4-6 hours before sleep to help decrease the chance of insomnia.

Optimum Nutrition’s Essential AmiN.O. Energy “Contains 50 mg of caffeine per scoop, so do not consume after 5:00 PM if you have difficulty sleeping.”
BSN’s N.O.-Xplode 2.0 “To avoid sleeplessness, do not consume within 4 hours of bedtime.”
Jim Stoppani’s Pre JYM “To avoid sleeplessness, do not consume within 6 hours of bedtime.”
Gaspari Nutrition’s SuperPump Max “To avoid sleeplessness, do not take within four hours of bedtime.”

6 Sleep Solutions That Really Work

  1. Melatonin
    • Naturally produced in the brain and is one of the most popular sleeping solution.
    • Melatonin regulates the sleeping cycle in the body and production is increased at night and decreased during the day.
    • Sleep Latency has been proven to decrease by 4 minutes.
    • Sleep efficiency increased by 2.2-3.1%.
    • Total sleep duration increased by 12.8-13.7 min.
    • Most effective to help keep regulation of ‘your body’s internal clock’.
  2. Magnesium
    • This muscle relaxer is used to benefit workouts and as a sleep aid.
    • Those who have very tight or restless muscles at night would benefit the most from the relaxing properties of magnesium.
    • During a workout it increases peak oxygen uptake and total work output during work capacity tests. As magnesium levels decrease during exercise heart rate increases and oxygen use becomes less efficient.
  3. Valerian root extract
    • This is another natural sleeping aid proven safe for short-term use but lacks long term use studies.
    • Can improve the quality of sleep and reduce sleep latency.
  4. Passionflower (Passiflora incarnata)
    • Relieves restlessness and irritability and significantly increases sleep quality.
  5. Chamomile Tea
    • Helps sooth upset stomachs, sore throat, and endues sleep.
    • This is most beneficial when sick.
  6. Kava
    • Can help reduce anxiety and stress.
    • Used as a pain relevant and healing agent.



References

Bent, Stephen. “Result Filters.” National Center for Biotechnology Information. U.S. National Library of Medicine, Dec. 2006. Web. 20 Mar. 2014.

Brzezinski, Amnon. “Result Filters.” National Center for Biotechnology Information. U.S. National Library of Medicine, Feb. 2005. Web. 20 Mar. 2014.

Rivara, S. “Result Filters.” National Center for Biotechnology Information. U.S. National Library of Medicine, 2008. Web. 20 Mar. 2014.

Ngan, A. “Result Filters.” National Center for Biotechnology Information. U.S. National Library of Medicine, Aug. 2011. Web. 20 Mar. 2014.

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