Selen Dar

Muscle-Building Workout and Diet


Hey guys, Sean Nalewanyj here of BodyTransformationTruth.com,
and in this video I’m going to be outlining my top 3 recommended sleep supplements when
it comes to improving overall sleep quality, and also decreasing the amount of time that
it takes you to fall asleep each night. So getting a proper sleep each night is obviously
very important. It’s going to help you to keep your mood and energy levels balanced,
it’s going to improve concentration and motivation, it will optimize hormone levels, improve insulin
sensitivity and also maximize your strength and your performance at the gym during your
workouts, just to name a few benefits. Now before I go any further, I should first of
all mention that supplementation should not be viewed as a quick-fix here, and you’ll
definitely want to make sure that you’ve developed effective sleep habits first before you consider
adding additional supplementation into the mix. There are many different strategies that
you can use to naturally improve your sleep quality each night, but here are just a few
of the main ones that I want to quickly mention before I dive into the actual sleep supplements
that I recommend. So number 1, try to maintain a consistent sleeping schedule by going to
bed and waking up at the same time every day. Number 2, ensure that your room is as dark
as possible and that it is set at a cool temperature. Number 3, eliminate electronic light (so this
includes television, laptops, phones etcetera) around 30 minutes before going to bed as the
electronic light here will disrupt hormone levels that induce sleep. Number 4, neutralize
noise by either ensuring that your room is as quiet as possible, or by droning out background
noises by using a white-noise generator such as a fan or an air conditioner. And number
5, the obvious one, make sure to avoid caffeine or stimulants within 8 hours of going to bed.
Okay, assuming that you have those points taken care of and you’re still looking for
some additional assistance in order to improve your sleep, here are the 3 supplements that
I would recommend. So sleep supplement number 1 is magnesium. People who work out intensely
on a consistent basis tend to have lower levels of magnesium because it is drained from the
body through sweating. Not only are low levels of magnesium associated with decreased testosterone
levels, but it can also negatively impact your overall sleep quality as well. So if
you do have a magnesium deficiency that has been brought on by consistent hard training,
supplementation can help to restore balanced levels in the body and help you get a deeper,
more restful sleep as a result. Go with 200-400 millgrams of magnesium per day taken with
a meal either in the form of magnesium citrate, magnesium gluconate or magnesium dylgycinate.
Do keep in mind here that magnesium doesn’t have any immediate, acute effects on sleep,
and its benefits are going to be seen after consistent daily supplementation over the
course of about a week or two. And so for that reason, you can take your magnesium supplement
at any time of the day that you prefer, because taking it before bed is not going to make
you feel drowsy or help you fall asleep faster. Sleep supplement number 2 is lavender oil.
Lavender oil helps you fall asleep faster by calming your mind and reducing anxiety,
which helps to slow your heart rate, decrease blood pressure and put your body into a more
relaxed state. Studies have also shown that lavender oil also has positive effects on
overall sleep quality as well. The recommended dosage for lavender oil is 80 millgrams taken
about half an hour before bed. And sleep supplement number 3 is melatonin. Melatonin is a hormone
that helps to regulate your body’s circadian rhythm. Levels of melatonin increase when
it gets dark, and this allows you to fall asleep more easily. Melatonin production can
be naturally increased by avoiding electronic light late at night and by sleeping in a dark
room like I previously mentioned, but if you do find that it still takes you a long time
to fall asleep despite this, additional supplementation with melatonin might be beneficial for you.
Effective melatonin dosing is going to vary from person to person, and it’s always best
to start out on the lower end and gradually build up until you find the right dosage for
yourself. So the standard recommend dose here is 1-3 milligrams of melatonin taken 30 minutes
before bed, and I would suggest starting off at just 1mg to assess the effects first. From
there, just gradually increase the dose if necessary in increments of half a millgram
until you find the lowest dose that you require in order to see benefits. Also keep in mind
that the long term health effects of melatonin supplementation are not known, so at the moment
my suggestion is to either use it only on nights when getting a proper sleep is of particular
importance to you, or by just using it for a set period in order to get your sleep cycle
back on track, or by cycling on and off of it every few weeks. So, just to recap the
3 supplements we covered along with their dosages. The first was magnesium at 200-400mg
taken any time of day. The second was Lavender Oil. 80mg taken half an hour before bed. And
the last one was Melatonin. 1-3mg also half an hour before bed. In combination with proper
sleeping habits, these are my top recommended supplements that will help you get a more
restful sleep, which will then positively carry over to your muscle building or your
fat loss program and also carry over to your overall life in general. So thanks for watching
this video. I hope you found the information useful here today. If you did enjoy the video,
as always, please make sure to hit the LIKE button, leave a comment and subscribe to stay
up-to-date on future videos. Also make sure to check out my complete step-by-step muscle
building and fat loss programs over at BodyTransformationTruth.com by clicking the icon at the top of the video
or using the link in the description box below. And make sure to check out my official blog
over at SeanNal.com for all of my latest articles, tips and other updates. Talk to you again
soon.

43 thoughts on “The 3 Best Bodybuilding Sleep Supplements

  1. Eating good amount of carbs before bed can help to produce melatonin naturally !
    And no , carbs b4 bed won't make you gain fat if u count ur calories and know ur daily macros 🙂

  2. I personally use 5 mg of melatonin and 200mg of Magnesium Glycinate (Chelated) before sleeping, I find the Magnesium makes me fall sleep faster while the melatonin prevent me from waking up mid-sleep, so I usually sleep for the entire 8 hours without waking up even once.

     But it's kinda "heavy" on the mind, I mean I wouldn't recommend taking it unless you are sleeping early, but if you took Melatonin and tried to wake up after less than 7-8 hours you will feel very very tired and sleepy. 

    Other than that the Magnesium is awesome for testosterone production and many other functions, after taking 5,000 IU of Vitamin D3, 400mg Magnesium and lots of healthy fats for almost a year my testosterone is over the roof.

  3. Melotonin really does work, head felt heavy.. knocked out right away! lol, I feel drowsy when I wake up when I do take it thought.

  4. 1. Masturbation 2. Masturbation 3. Masturbation………I fap before bed and I just nod right where I came with dick still in my hand,I dont dont even wipe my semen its like heroin overdose

  5. Thank you for this videa, Sean! Your advice is always greatly appreciated and most welcome! Have a terrific day my friend!

  6. cool vid – however i disagree that magnesium takes a week or 2 to work. most can benefit off it right away. there is an acute onset that does occur. for instance an epson salt bath can relax the hell out of you right before bed . also supplements taken an hour before bed can have a noticeable effect on your sleep… there are some however that will not see the effect as strong. will depend how badly your body needs it

  7. Hey Sean i got a question. Does magnesium lactate has the same effect or it is necessary to be the 3 kinds that you named in the video? Please answer..

  8. I love the comments section. Swan is all clinical and proper, similar to a library. Viewers storm into the comments section with their armchair advice. What do they say in response to all this scientific information?

    Smoke weed and jack off. Too funny.

  9. Good review Sean. Ive had anxiety and insomnia for many years. Ive noticed my martial arts and exercise really help get my body tired physically. If I miss a day I can feel it that night. If I do then I use the hypnosis approach of tensing each muscle group for about a min from my feet up to my shoulders. That helps.So staying on your routine is beneficial. Also learning to calm your mind. Dont think about things that stress you out especially the hour before you go to sleep. Focus on something else read a book or meditate. Suppliments are good but I tend to cycle from one to another because the effectiveness goes away after a week. The herbal teas help too in combination with the suppliments. Thanks

  10. Good video thanks.

    After much experimentation I would add to your list the following:

    Relora
    Serene
    Skullcap

    These can really work well for some folks.

    You wake up with a good stiffy as well…

  11. Thanks for making the video ! I just ordered the first two supplements : D I have a question though. My sleeping is rather weird. I fall asleep fairly easily but I wake up 3-4 hrs later and THAT'S when I can't fall back to sleep. So, should I take the pills before I go to bed like you stated in the video or should I take them when I wake up in the middle of the night ?

  12. Hi Sean great video!What about lavander oil increases estrogen production in men and causes man boobs?just another myth?

  13. Melatonin helps me get to sleep but then I wake up a couple of hours later and cannot get back to sleep. Lavender oil and magnesium supplements have not been much help. Not a great alternative but just learning to cope with less sleep.

  14. excellent, beer with no alcohol, is that good for health ..100% no alcohol. .
    and plz any thing for tighten face skin

  15. 2 weeks on magnesium supplementation, no effect. Then I come back to this video and realise I've been taking magnesium carbonate and magnesium orotate dihydrate. Damn, at least I realised it sooner rather than later.

  16. Brah! I hve powdered form of magnesium citrate, can i put it straight into the mouth n chug it down with water or putting in a glass of water stirring n then drinking is more safe n effective brah?

  17. I gues this person never had a problem falling a sleep…
    I tried every kind of supplement from magnesium glycenate to valerian to kava to 5-htp to melatonin to PHENIBUT

    for a chronic insomniac, nothing works

  18. I`ve endured occasional bouts of insomnia my whole life, but for several reason about Five years ago, it became serious. I could only sleep for 3 hours in most nights and I can`t even sleep throughout the night oftentimes. I then discovered this plan of action “Bαkοkαt Fawam” (Google it). I experienced the good result on the day I began using it. Within a week I had been sleeping 4-7 hours each night. It kept getting better.

  19. I almost gave up treating the dreadful sleeping disorders I`ve encountered for two years. But since I used this sleep program “Bαkοkαt Fawam” (Google it), my sleeping problem was vanished and sleeping in my bed just felt great. Try this product, you`ll not be sorry. I was the biggest doubter but now I am the number one believer.

  20. The best sleep formula is 50mg of diphenhydramine and 5 mg of melatonin. The diphenhydramine helps you with sleep latency (time it takes to fall asleep) and sleep maintenance (staying asleep). The melatonin will help you keep your circadian rhythm well regulated and to a smaller degree, help with sleep latency and sleep maintenance. You should be taking melatonin every night coupled with good sleep hygiene (look this up online, this is the most important thing in treating insomnia).You will have an incredibly deep sleep. In the morning you may feel groggy but nothing that a bit of caffeine and intense workout can't fix.

  21. Years ago I bought a fitness program from you which was all about going to failure in 2 to 3 rep ranges and doing about 5 exercises per work out. You have said it yourself and you were very fucking wrong. You owe me a refund bitch boy

  22. It’s 1:37am I am watching this video full brightness. I needs the supplements I can never sleep my brain just starts working at this time for no reason

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