Sleep is one of the most underrated aspects of health and performance. Without proper sleep, losing fat, building muscle, and staying healthy become much more difficult. Even though the majority of people understand the benefits of sleep, they still struggle with getting seven to eight hours of quality sleep per night for a number of reasons.
There are several ways that you can improve sleep, such as exercising regularly, setting a sleeping schedule, avoiding caffeine four to five hours before sleep, and minimizing blue light exposure (light that’s emitted from laptops, televisions, and phones). If none of these options do the trick, then maybe it’s time to consider a sleep-aid, such as Nighty Night from K-Pow!
Nighty Night is a comprehensive sleep-aid that’s designed to help you fall asleep faster, stay asleep longer, and wake up feeling refreshed. Nighty Night contains ingredients that promote relaxation and recovery, while decreasing stress and anxiety, including:
- Lemon Balm
- Passion Flower
- Ginkgo Biloba
If you’re really looking to optimize your performance, body composition, and health, getting quality sleep is paramount. But if you’re among those who continue to struggle with falling asleep or staying asleep, look no further than Nighty Night!
As a dietary supplement, take 2 capsules 15-20 minutes before bed.
Magnesium is a mineral that serves as a cofactor for hundreds of different enzymes in the body. Therefore, it plays a role in protein synthesis, blood pressure regulation, muscle/nerve function, and blood glucose regulation.
Moreover, magnesium is used for energy production, DNA and RNA synthesis, bone development, and glutathione formation. Since magnesium is necessary for the transport of potassium and calcium, it’s important for optimal muscle contraction, nerve conduction, and even maintenance of a normal heart rhythm. Magnesium can help promote a restful night's sleep by reducing anxiety and calming the central nervous system.
L-theanine is a non-essential amino acid that’s naturally found in tea leaves, specifically the Camellia sinensis variety. L-theanine has a powerful calming effect, however, it doesn’t cause drowsiness. L-theanine works by increasing levels of serotonin, dopamine, and GABA in the brain.
Supplementing with L-theanine may:
- Reduce anxiety
- Increase relaxation
- Decrease the time it takes to fall asleep
- Enhance sleep quality
Tryptophan is an essential amino acid that’s converted to serotonin before being converted to melatonin. So tryptophan works synergistically with 5-HTP to boost melatonin production, resulting in better sleep.
Supplementing with tryptophan may:
- Improve mood and sense of well-being
- Increase sleep quality
- Reduce the amount of time it takes to fall asleep
Valerian Root Extract
Valerian root, also known as Valeriana officinalis, is most often used to improve sleep and promote peacefulness. Valerian root contains several compounds that have been shown to reduce anxiety and support sleep, such as antioxidants, valerenic acid, and isovaleric acid. Valerian primarily expresses its calming effects by inhibiting the breakdown of GABA, a neurotransmitter that decreases central nervous system activity.
Chamomile Flower Extract
Chamomile flower extract is a herb that’s commonly used in traditional medicine. most notably used for the treatment of various medical conditions, including insomnia (trouble falling or staying asleep). Since chamomile contains a high amount of flavonoids, specifically apigenin, it’s capable of reducing central nervous system activity. So chamomile is said to have mild sedative effects.
Supplementing with chamomile extract may:
- Increase sleep duration
- Decrease sleep latency
- Lower inflammation
- Reduce anxiety
- Promote relaxation
Ginkgo Biloba Extract
Ginkgo biloba, also known as maidenhair tree, is a tree that’s native to China. Over the years, ginkgo biloba has been used to treat a variety of health conditions. Since ginkgo biloba is incredibly rich in antioxidants, specifically flavonoids and terpenoids, it may protect against free radical damage and oxidative stress. Ginkgo biloba also expresses potent anti-inflammatory and anti-anxiety properties.
Furthermore, ginkgo biloba increases nitric oxide production, which is a neurotransmitter that tells your blood vessels to vasodilate (expand). This allows for blood, nutrients, and oxygen to be settled throughout the body more efficiently. In terms of sleep, some studies suggest that consuming ginkgo biloba prior to bedtime may decrease stress, promote relaxation, and assist in falling asleep.
Lemon Balm Extract
Lemon balm, also known as Melissa officinalis, is a botanical extract that has potent anti-stress and anti-anxiety properties. High levels of stress can lead to insomnia (a sleep disorder characterized by trouble falling asleep or staying asleep). So supplementing with lemon balm extract may be an effective way to improve sleep quality and duration by reducing stress and anxiety. Moreover, lemon balm extract can boost cognition and mood.
Passion Flower Extract
Passion flower extract is a herb that possesses anti-anxiety and sedative properties. It promotes relaxation and reduces brain activity by increasing levels of GABA in the brain. Passion flower is often made into a tea and consumed prior to sleep.
Supplementing with passion flower extract may:
- Improve sleep duration
- Enhance sleep quality
- Reduce anxiety
Melatonin is a hormone that’s naturally produced in the body, specifically the pineal gland. Normally, melatonin levels are at an all-time high during the night, then they gradually decline as morning approaches. Melatonin is essential for regulating sleep-wake cycles, but several lifestyle factors can negatively affect melatonin production, including blue light emitted from phones, televisions, laptops, and tablets, along with caffeine.
Without melatonin present, it’s extremely difficult to fall asleep, therefore supplementing with melatonin can be very beneficial. Taking melatonin can help you fall asleep faster, improve overall sleep quality, and reduce the number of times you wake up throughout the night.