Page 34 - IssueNo100a

34 Issue #100 May 2021
In The
In
ZONE
With Justin Roethlingshoefer
s a caveat to this brief article,
AI want to make clear that
supplements should never be your
first line of defense. When it comes
to sleep, your main defenses should
surround important habits, such as
limiting blue light in the evening,
exercising earlier in the day, and
Presents “Famous Sports Quotes”
“Average players want to be left alone, Good players want
to be coached, Great players want to be told the truth.”
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Supplements That Help
(and Hurt) Sleep
Naturally, if you’re struggling to supplements I recommend to nearly
get to sleep, you’ll want to grab a everyone. The problem with most
melatonin supplement. However, magnesium supplements though,
in the long-term this is a problem. is that they come in forms that are
many other key tactics. That said, if You see, when you take melatonin, also laxatives. Not only will this
you’re doing a lot of the right things you signal to your body that you make you run for the toilet, but
(or doing what you can given your it will also make the magnesium
schedule) but still need a boost, don’t need to produce melatonin go right through you, defeating
supplements can provide that boost. naturally at that time. If you take the entire point of magnesium
But first, let’s cover the supplements it regularly, you’ll suppress your supplementation.
you should actually avoid. body’s melatonin secretion, right Yes, there are some bioavailable
when you actually want to do the forms you can supplement with
Avoid Exogenous opposite. orally, but another option is
Melatonin magnesium that you can rub on
There are times with melatonin your skin and absorb that way.
is helpful to supplement with. One
Personally, I like Ease Magnesium.
such example is traveling across
Cornwall’s Oldest Paint, time zones. If you take melatonin Another choice, which I guess
Blind & Shutter Store. isn’t really a supplement in the
Family owned Business Since 1988 when it’s nighttime at your new strictest sense, is to take an Epsom
location, it can help you adjust; but salt bath. Epsom salt is chemically
in general, you’ll want to avoid it. called magnesium sulfate, and by
Avoid Caffeine soaking in it you can increase your
Later in the Day serum magnesium levels. Not to
You probably know this, but you mention all the other benefits of
taking a relaxing bath that can help
Nick Saban probably don’t realize that caffeine you unwind.
taken in the afternoon can affect
your sleep quality without you even Get Your Dose
realizing it. Caffeine’s half-life is of Potassium
five hours on average, which means Potassium, like magnesium,
if you have 200mg of caffeine (a is so essential for so many jobs,
including sleep. Unlike magnesium
large cup of coffee) at 3 pm, that
means at 8 pm you’ll still have though, a supplement might not
100mg of caffeine in your blood. So, be the best route of action here
you actually need to avoid caffeine because you can get potassium in
SAVE 50 % earlier in the day than you think. ample doses and bioavailable forms
UP UP
through many foods. For example, I
While it can vary from individual to
TO TO
individual, I think noon is generally make a point to have a banana in my
a good practice. smoothie almost every day. Tons of
SOL-R Add Magnesium fruits and veggies from grapefruit
to broccoli provide a nice dose.
Before Bed
Potassium is a great reminder
Celebrating 33 years The research on magnesium is
clear: it’s essential for sleep and that even though in theory it would
Quality & Service At The Right Price! recovery. Additionally, it’s really make a good supplement, the best
hard to get magnesium through choice is to just have a diet with lots
food. That makes it one of the few of fruits and vegetables.