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Optimizing Sleep for Shift Workers: Top Supplements and Nutritional Tips

Discover the best supplements such as GABA, L-Theanine, and Tart Cherry Juice for resetting circadian rhythm and enhancing deep sleep. Nutritional strategies for better sleep quality are also discussed.

  • Best stack for shift workers?

    Already using creatine to help with sleep loss and melatonin to fall asleep faster. Looking for supps that help reset circadian rhythm easier and maybe improved deep sleep

  • For shift workers seeking to reset their circadian rhythm and improve deep sleep, several supplements and nutritional interventions can be effective. Based on the research, here are some supplements that could help:

    1. GABA (Gamma-Aminobutyric Acid) and L-Theanine:

      • A combination of GABA and L-Theanine has been found to significantly improve sleep quality by decreasing sleep latency and increasing both REM and non-REM sleep1. These compounds work synergistically to promote relaxation and reduce anxiety, facilitating better sleep.

    2. Melatonin:

      • Melatonin is already part of your regimen and is a well-established aid for falling asleep faster and regulating the sleep-wake cycle. It can help adjust the body’s internal clock, particularly for those working irregular hours2.

    3. Tart Cherry Juice:

      • Tart cherry juice is rich in melatonin and may help improve sleep efficiency and duration. Consuming it twice daily (once upon waking and once before the evening meal) can be beneficial3.

    4. Glycine:

      • Glycine taken before bed (3 grams) can improve sleep quality and decrease the time taken to fall asleep. It works by lowering the body’s core temperature, which signals the body that it’s time to sleep3.

    5. Kiwifruit:

      • Regular consumption of kiwifruit an hour before bedtime has been shown to improve sleep onset, duration, and efficiency because of its high serotonin content3.

    Nutritional tips that can also aid in improving sleep include:

    • Consuming a diet rich in fiber, whole grains, fruits, and vegetables.
    • Taking a high glycemic index carbohydrate meal 2-4 hours before bedtime.
    • Consuming protein rich in tryptophan, such as α-lactalbumin enriched whey protein, about 2 hours before bed3.

    These strategies, when combined, can help shift workers manage their sleep more effectively and maintain better overall health.

    Would you like to search for specific products that contain these ingredients?

    Footnotes

    1. Suhyeon Kim, "GABA and l-theanine mixture decreases sleep latency and improves NREM sleep," NCBI, 2019. ↩

    2. Shazia Jehan et al., "Shift Work and Sleep: Medical Implications and Management," NCBI, 2017. ↩

    3. Madeleine Gratwicke, "Nutritional Interventions to Improve Sleep in Team-Sport Athletes: A Narrative Review," NCBI, 2021. ↩ ↩2 ↩3 ↩4

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