Hey packlings 👋
What’s in Andrew Huberman’s nightly cocktail? Do you know the best time of day to workout? We’ve got the answers, and plenty of other gripping topics in this week’s edition of the Sleep & Fitness News. Let’s get into it!
💤 Andrew Huberman’s Nightly Cocktail for Better Sleep
Dr. Andrew Huberman, a neuroscientist at the Stanford School of Medicine and popular podcast host, recently shared his “sleep cocktail” which may be a game changer if you face hardship falling asleep. Actually, cocktail may be a bit of a misnomer as it’s a trio of supplements that he says will help shorten sleep latency, strengthen the immune system, boost brain performance, reduce stress and stabilize hormone production. The first supplement is Magnesium Threonate (300–400 mg) or Magnesium Bisglycinate (200 mg) which helps you fall asleep faster by breaking through the blood-brain barrier to activate the sleep neurotransmitter GABA. Next is Apigenin (50 mg), which is derived from the herb chamomile, and activates the chloride channel which sedates the neurons… in a good way. Finally, there’s Theanine (100–400 mg), which has relaxant effects and aids in deep sleep and sleep neurotransmitter activation. Conversely, Huberman is not a fan of regular melatonin use “since it may help you fall asleep, but can cause struggles to stay asleep through the night. Melatonin interferes with puberty, depletes testosterone production in men, and may increase estrogen levels in women.”
🏋️♂️ Is There An Ideal Time of Day to Exercise?
You may choose to workout based on when you feel best, when you know you’ll be accountable, or frankly whenever you have the time. But is there a time that’s ideal to exercise? In this article from CNET, the authors wisely call out “the best time to work out is whenever you can,” because if you’re not creating space for fitness in your routine, it will be impossible to keep a consistent workout schedule. That said, there are clear pros and cons for each time of the day. The potential pros for working out in the morning include: help establishing a good routine; improvements to your sleep cycle; burning more fat; making you more productive and boosting your mood throughout the day. The potential downsides include: interrupting deep sleep; running low on fuel (insufficient nutrition), your physical performance isn’t at its peak; and it may take longer to warm up. Meanwhile if you workout in the afternoon or evening you may see these benefits: improved physical performance; your body being more warmed up throughout the day; stress relief; and the fact that it can replace bad or unhealthy habits. However, watch out for these potential downsides of working out in the evening including problems falling asleep and inconsistency with getting your workouts in.
☕️ Caffeine as a Placebo Increases Running Performance
Caffeine usage has increased in sports, with three-fourths of elite athletes reporting taking it during competitions. So is the impact of caffeine real or perceived? Well it turns out that even belief in caffeine ingestion can increase running performance as seen in a recent study. Researchers examined the placebo effect of caffeine ingestion on performance during a six-minute time-trial (TT) test where participants performed two TT tests seven days apart. The results showed that belief in caffeine intake increased the distance run by 1.6% or 46 m during the test, with a notable increase in speed for starts and finishes. The control in this experiment was “no caffeine,” so no connection was made between the placebo of caffeine and an actual jolt. How much does caffeine have a real or perceived effect on you when you need to perform?
🥱 A Simple Exercise to Stop You from Snoring
This week a sleep expert shared his 30-second tongue exercise he says will help you (and everyone around you) catch better Zzz’s by quieting those snores of yours… or theirs. Snoring is caused by air squeezing through a narrow or obstructed airway, and it can be a symptom of a larger problem, like sleep apnea and potential long-term health issues such as diabetes, hypertension, and other diseases. So what’s the quick fix to squashing it? According to Martin Seeley, CEO of the UK online mattress retailer MattressNextDay, try closing your mouth and moving your tongue in one direction 10 times, then in another direction 10 times, and then in a third direction for the final round. He claims snorers will witness results after just three nights, boasting a 59% reduction in symptoms. Since 25% of adults snore occasionally and 45% habitually I’d say this 30 second exercise might be worth a try!
💪 Terry Crews and Barry’s Fitness Team Up to Promote Sleep
With New Year’s resolutions underway Barry’s Fitness is teaming up with television actor Terry Crews and the sleep aid brand Natrol to promote better sleep and personal wellbeing. “Sleep and physical activity are the dynamic duo that fuels our bodies and minds,” said Cruz. “They’re not just choices; they’re the essential keys to unlocking an active, energized life. Rest well, move often, and watch yourself become the unstoppable force you were meant to be.” Meanwhile, with the Barry’s partnership, Natrol is looking to reach new audiences in the fitness vertical to help change the perception of sleep as an afterthought and bring it to the forefront as foundational in achieving our goals. I’m looking forward to seeing more partnerships like this in 2024.
That's all for this edition of sleep & fitness news.. Thanks so much for following along! Remember to follow @lagoonsleep on Instagram for your daily dose of sleep & fitness news and entertainment.