by Tony Gjokaj September 25, 2021 3 min read
When you are depressed, sometimes sleep is difficult to come by.
I know when I was overweight and depressed, I had insomnia. Oftentimes, I would wake up around 3 am and not be able to go to sleep.
While there were a lot of factors that contributed to this, one was nutrient deficiency. I did not have some nutrients in my body, because I would consume high-calorie foods with little to zero nutrients.
In this post, we are going to explore 4 supplements that can potentially aid you in improving your sleep.
Let's dive in!
Before you start searching for supplement solutions for sleep, it's important to set up some foundational habits that will improve your quality of sleep.
With depression, we need to understand the following:
For starters, you can get more information about behavioral habits from our Anti-Depress eBook series here. In it, you can get 3 holistic hacks that can boost mood.
With that being said, let's get into it.
Magnesium is an essential mineral and one of the most important electrolytes for our body. It aids in reducing blood pressure and improving bone mineral density.
Most notably for us, magnesium consumption helps us with sleep quality and depression. This is because magnesium promotes GABA levels. GABA is an amino acid that helps decrease anxiety, stress, and depression.
GABA also helps with improving sleep quality.
Magnesium is extremely important in Western Diets, as 50% of the U.S. population is deficient in magnesium.
We can get magnesium by eating leafy greens, nuts, seeds, and beans.
Alternatively, you can supplement with it. We recommend either Magnesium Glycinate or Magnesium Threonate.
Melatonin is a hormone that we produce in the evenings to regulate sleep. While our body produces melatonin, supplementing with it improves the quality of sleep.
It's worth noting, however, supplementing with melatonin should be in a low dose. Taking too much melatonin can negatively impact your circadian rhythm (or sleep-wake cycle). You should not be taking over 5-10mg+ of melatonin.
We recommend limiting your consumption to 0.5-2mg of melatonin.
Glycine is an amino acid that is found in collagen. It helps with a variety of bodily processes, but it is most known for improving sleep quality. The way glycine does this is by decreasing your body's temperature.
Glycine has also been shown to improve performance in psychomotor vigilance tests the morning after supplementation.
The psychomotor vigilance test focuses on attention, focus, and reaction times. This means supplementing with glycine before bed can have a positive impact on cognition.
We recommend supplementing with 500-1000mg of L-Glycine before bed.
Commonly found in green tea, L-Theanine is an amino acid known for its anti-anxiety and anti-stress properties. In other words, l-theanine is a nootropic that helps promote relaxation and calmness.
While green tea typically has a little amount of caffeine in it, extracted l-theanine separately has been shown to help with sleep. When supplemented with, l-theanine has been shown to improve sleep quality.
We mentioned GABA before. L-Theanine has been shown to elevate GABA levels which helps promote relaxation and sleep, while helping depressive symptoms.
When it comes to l-theanine, 200-400mg is an optimal amount to experience these benefits.
There you have it: four supplements or components you can utilize to improve sleep quality and manage depressive symptoms. As always, it's important to discuss with a doctor or physician before taking supplements.
We also recommend building or improving your sleep habits.
We took these four ingredients and put them together into our sleep supplement, Drift. Drift was crafted to help you through the night, and help you wake up being refreshed. In addition, we also put a low amount of melatonin in it so it doesn't disrupt your sleep-wake cycle.
I wanted to thank you all for reading!
Any questions or comments? Email us at email@example.com or direct message us on Instagram.
Until next time, Reforged Warrior!
Tony is the Owner of Reforged Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.
by Tony Gjokaj October 10, 2021 2 min read
When I first started working out, it was because I was depressed and overweight.
I wanted more out of my life, so I started with the intention to lose weight.
At first, it was very difficult for me to get into the gym because I would always think about the pain it would be, and hated that I didn't see immediate results.
I did, however, feel the results.
My mood got better, I was able to sleep better, and I made better eating choices.
I didn't follow a diet, I just focused on eating more fruits, vegetables, and leaner proteins like chicken.
It took me a few months, but the results became more visible.
Then I was hooked.
by Tony Gjokaj October 04, 2021 1 min read
Today I wanted to introduce you to the Reforge Yourself 30 Day Mental Health Habit Challenge (A mouthful)!
In this challenge, you will complete 5 small tasks per day which essentially help you build some habits that will improve your health.
Rise to a greater potential.
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