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Enhancing Sleep and Reducing Tension: Supplements and Lifestyle Tips

Explore effective supplements like magnesium and melatonin, dietary improvements, and exercise routines to alleviate body tension and improve sleep quality. This guide offers comprehensive solutions to address issues like restlessness and poor sleep without relying solely on biohacks.

  • Please help! Looking for workouts/supplements to help with tense body/poor sleep

    I am not strictly looking for Biohacks for this but would like people’s suggestions for supplements and other lifestyle changes. For a few weeks now I’ve been sleeping very poorly and had something that feels like RLS at night - it’s like my legs are processing some anxiety/restlessness in my entire body.

    Basically, my body feels tense and on edge throughout the entire day and it gets worse at night when I’m trying to sleep.

    All of my bloodwork and labs are normal so I don’t believe this is an acute medical issue, but more of a lifestyle thing. I’m in a stressful period at work and very sedentary beyond walking a couple of miles day. Here are some other key points:

    magnesium seems like an obvious supplement. I had some glycinate laying around so I started taking that again yesterday.

    I sit at a desk all day and have very tight hamstrings and hips - I have read anecdotally this could be contributing to my restless legs.

    I have a poor diet (not many whole foods, veggies or fruits) and I know this is an obvious thing to improve for overall well being.

    Lastly, I would love suggestions for specific physical activities to do to tire my body out - to drown out the voices as they say. I have a gym membership so weight training, cardio, rowing are all on the table.

  • To address your concerns about tense body, poor sleep, and symptoms resembling restless leg syndrome (RLS), there are several routes you can take including supplementation, dietary changes, and physical activity. Here’s a comprehensive guide that might help:

    Supplement Suggestions

    1. Magnesium: As you've mentioned, magnesium glycinate is a good choice as it is known for its calming effects and can aid in muscle relaxation and improving sleep quality1. Magnesium is often recommended to help with insomnia and restless legs due to its muscle relaxant properties.

    2. Melatonin: A popular supplement for sleep disorders, melatonin can help regulate your sleep-wake cycle. It might be particularly helpful if your sleep issues are related to disrupted circadian rhythms2.

    3. Valerian Root: This herb is known to improve sleep quality and reduce the symptoms of anxiety. It could potentially help with the restlessness you experience3.

    4. Omega-3 Fatty Acids: Found in fish oil supplements, omega-3s have anti-inflammatory effects that may help with muscle stiffness and overall brain health, potentially reducing anxiety and improving sleep4.

    5. Vitamin D: Since you spend a lot of time indoors, ensuring adequate vitamin D levels might be beneficial as it's linked to better sleep and mood5.

    Nutritional Advice

    • Incorporate Whole Foods: Start integrating more vegetables, fruits, and whole grains into your diet. Foods rich in antioxidants and omega-3 fatty acids, like berries and fish, can support brain health and potentially improve mood and stress responses.
    • Hydration: Ensure you are drinking enough water throughout the day. Dehydration can contribute to restlessness and poor sleep.

    Exercise Recommendations

    • Stretching and Yoga: Since you have tight hamstrings and hips, regular stretching or yoga can be very beneficial. Yoga not only helps in increasing flexibility but also promotes relaxation and can improve sleep quality6.

    • Cardio Workouts: Engaging in moderate cardiovascular exercises like brisk walking, cycling, or rowing for 30 minutes a few times a week can help reduce anxiety levels and improve sleep. Cardio exercises help release endorphins which can cause a relaxing effect.

    • Strength Training: Lifting weights or resistance training can help tire out your body and improve your sleep. Focus on compound movements like squats or deadlifts, which engage multiple muscle groups including those in your legs and hips.

    • Mindfulness or Meditation: Although not physical exercise, these practices can reduce stress and the racing thoughts which might contribute to better sleep patterns7.

    Implementing a combination of these approaches could potentially help with your body's tension and sleep issues.

    Footnotes

    1. Atsushi Doi, "The therapeutic effect of magnesium in restless legs syndrome and periodic leg movements is a worthwhile consideration," PubMed. ↩

    2. Srinivasan V, "Melatonin, Sleep, and Mental Disorders," PubMed Central. ↩

    3. Bent S, "Valerian for sleep: a systematic review and meta-analysis," PubMed. ↩

    4. Giles GE, "The effect of Omega-3 supplementation on the sleep of children: A systematic review and meta-analysis," PubMed Central. ↩

    5. Black LJ, "Vitamin D is associated with important mental health outcomes," PubMed Central. ↩

    6. Riaz M, "Acute Effects of Yoga on Stress, Mood, and Sleep in College Students," PubMed Central. ↩

    7. Zeidan F, "Mindfulness meditation improves cognition: Evidence of brief mental training," PubMed Central. ↩

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