While some people may say that sleep is for the weak, here at TB12 we say that sleep is for the strong. We understand how significant sleep is for both performance and recovery. If you want to perform your best, recovery is key so improving your sleep hygiene is an important step to reaching your goals!
Over one third of Americans get less than 7 hours of sleep a night, which can have detrimental effects on health and overall wellness. Even a few nights of poor sleep can impact your day-to-day functioning and long-term sleep issues are associated with obesity, high blood pressure, depression, and anxiety. As a result, it is key to establish a sleep routine for yourself and stick to it. The amount of sleep you need per night is dependent on your age, activity level, and overall lifestyle, but generally we recommend aiming for at least 7 hours of sleep per night.
To help you improve your sleep, we’re thrilled to introduce our newest supplement, TB12 Sleep! Comprised of five natural ingredients, TB12 Sleep can help you fall asleep faster, stay asleep throughout the night, and have better quality sleep. Our ingredients are safe for everyday use and you can expect to start feeling the calming effects within one hour.
Here are the five science-backed ingredients in TB12 Sleep:
L-theanine
L-theanine is an amino acid that is commonly found in mushrooms and green and black tea leaves. Fear not, however, l-theanine on it’s own, doesn’t have the caffeine properties that keep you up at night. What l-theanine does is help relax the body. If you’ve ever tried to fall asleep after a stressful day of work and have found yourself tossing and turning, unable to relax, it’s likely that l-theanine will help you. L-theanine induces alpha brain waves that help you relax and can enhance the production of dopamine and serotonin neurotransmitters. Conversely, l-theanine decreases the beta brain waves that stimulate an active or excited state. Simply being tired often isn’t enough to fall into a deep sleep, and l-theanine helps you relax so that you can get a solid night of sleep.
Chamomile
Chamomile is an herb that is derived from daisy-like flowers. Chamomile contains apigenin, an antioxidant that binds to receptors in your brain and promotes sleepiness. It won’t knock you out, but it works as a mild sedative. In addition to its tranquilizing properties, chamomile can calm digestive issues, so if an upset stomach or indigestion is keeping you up at night, chamomile may be a great ingredient for you!
GABA
GABA (Gamma Aminobutyric Acid) is an amino acid that works as a neurotransmitter to your brain. There are different types of neurotransmitters, and GABA is an inhibitory neurotransmitter as it inhibits certain brain signals and decreases activity in your sympathetic nervous system. Additionally, when GABA links to a protein called the GABA receptor, it produces a calming affect. Studies show that GABA can both decrease the amount of time it takes you to fall asleep and also increase REM sleep. REM stimulates the areas of the brain that help with learning, making, and retaining memories so good sleep hygeine is an important component to staying mentally sharp.
Magnesium
Magnesium helps regulate both the sympathetic and parasympathetic nervous systems. The sympathetic nervous system triggers our “fight or flight” responses, whereas the parasympathetic nervous system is responsible for our body’s rest and digestion. By balancing the nervous systems, the body is better able to relax. Studies have also shown that magnesium can fight off restless leg syndrome, a disorder associated with insomnia.
Magnesium is one of the 24 essential vitamins and minerals that we all need to maintain a healthy lifestyle. The National Institute of Health recommends that women 19 years and older should be getting between 310-320 mg a day and men in the same age group should be getting 400-420 mg a day. Our bodies only have around 25 mg in our systems, so eating both magnesium rich foods (avocados, bananas, leafy greens, nuts, seeds, whole grains, etc) and supplementing is key to ensure we aren’t deficient in this important mineral.
Melatonin
Melatonin is a hormone that is naturally produced in the brain and secreted by the pineal gland. It suppresses the release of dopamine and noradrenaline, two stimulating chemicals in the brain that can interfere with rest. Melatonin naturally rises in our bodies in the evening when the sun goes down, helping the body prepare to wind down and go to sleep.
If your body is not producing enough melatonin, you’ll have difficulty falling asleep. Some reasons why your body might not be producing enough melatonin are too much light at night, not enough light during the day, and stress. We recommend disconnecting from electronic use a few hours before bedtime and keeping the lights dimmed at night in order to boost your natural melatonin production.
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At TB12, we believe that recovery and rest is just as important to overall health as eating nutrient dense foods, hydrating, and exercising regularly. Without giving our bodies the tools and time to recover, we won’t be able to perform at our peak. No more “you snooze, you lose” —get some sleep and Keep Going!
