The importance of sleep for recovery from exercise is lost on most lifters and this is a shame because the truth is that nothing is more important than getting a good night’s sleep. But it’s not just about getting your 8 hours, it’s about maximizing the quality of your sleep and allowing testosterone and growth hormone levels to rise. In this article we are going to take a look at ten of the most effective sleep and recovery supplements that are available to buy.
We’ve covered Fade Out in a previous top ten list , we rated it highly then and we still do now. What’s great about Redcon1 is that they think outside the box when it comes to ingredients. Fade Out contains Valerian root and Mucuna Pruriens which reverse the effects of sleep disorders and increase dopamine levels. The supplement aims to not only improve sleep quality but to increase levels of HGH and reduce stress, an all-round excellent supplement.
Blackstone labs are mostly known for waking you up with their hardcore pre-workout line and nootropic. With a couple of products making our top ten lists. It’s interesting then to see a product that is designed to do the exact opposite of the other two, Anesthetized is a potent non-prescription sleep aid which delivers on its promise.
Containing ingredients such as 4-amino-3-Phenylbutanoic Acid that are well known to have a tranquilizing effects , makes it clear that Blackstone labs are not messing around here. The supplement is also designed to help you wake up with more energy, something that a lot of morning lifters would love.
Muscle Elements is a relatively small company that continue to impress with quality formulation and innovative products. Their Power Down Amino PM is a fantastic sleep and recovery supplement designed to give you deep, restful sleep, an increase in GH, and a boost to muscle protein synthesis. Each serving contains 2g of Leucine, 3g of Glutamine, 1g of GABA, and 3g of time-release Leucine.
There’s also ingredients designed to boost testosterone including Ashwagandha Extract, Avena Savena, and Licorice Root Extract. The supplement is rounded off with L-Tryptophan and Melatonin, two fantastic ingredients for improving sleep quality.
We freaking LOVE Ronnie Coleman’s supplements range, partly because they are great products in their own right, and partly due to the enthusiasm and experience that Ronnie injects into them. We’ve covered his range in the past (Best 10 Intra Workout Supplements 2017). Ronnie famously slept very little while competing so you have to assume he paid a lot of attention to recovery and sleep quality.
This reflects well in the ingredients in RCSS Resurrect PM, with Arginine (for growth hormone support), GABA which is used to improve sleep quality, and ingredients that can reduce post-exercise soreness and inflammation. A great supplement for the night after a tough workout.
Crash from PROSUPPS, is a very interesting take on the ‘PM’ space as Crash is not only designed to help you recover, it is also designed to help you reduce body-fat while at it! Crash will not knock you out like a sleeping pill, it will induce a more relaxed state of mind while keeping your body focused on resting and burning fat.
To the long list of ingredients for relaxation and recovery which we’ve seen in the other top 10 products (GABA, Melatonin, 5-HTP and more), PROSUPPS added L-Carnitine, L-Tartrate and Green Tea Leaf Extract for the fat burning impact.
One thing you can say about Pharmafreak is that they know how to design an awesome looking supplement. Their website alone is enough to get you in the mood to train. GH Freak is designed to improve sleep, boost GH and speed up recovery. It uses three main ingredients to achieve this: GABA which boosts GH and improves sleep, DHEA which can help build muscle and improve libido, and 5-HTP which increases serotonin levels – aka get you chilled…. A great all round product.
The Bodybuilding.com “Brand of the Year” winner 2012 MusclePharm is one of the largest main stream supplement companies in the world. And we’ve looked at several of their products in the past. Their Z-Core PM is designed to support natural testosterone levels, improve sleep and recovery, and increase libido.
Z-Core is the second supplement on this list to contain Zinc, Magnesium, and Vitamin B6, which are the components of ZMA – one of the most well-known sleep supplements around. There’s also Fenugreek and Melatonin that will boost testosterone and promote deep sleep respectively.
3Z is a little different to the other supplements that we’ve looked at, it offers a lot of the same benefits but also concentrates on decreasing interruptions while you’re asleep. Meaning that you get a better quality of sleep and therefore wake up more refreshed. The supplement also promises to help you fall asleep quicker which is a pretty great option.
The supplement contains Valerian root, Magnolia bark, L-Theanine, and GABA, as well as a few lesser-known ingredients. You can expect a boost to testosterone and growth hormone, as well as a great night’s sleep.
What makes G-Spring from Magnum Nutraceuticals so good is the addition of the ingredient Puerarin. This is an isoflavone that has been shown to produce a 520% increase in Growth Hormone-Releasing Hormone. The product also contains Mucuna Pruriens, Melatonin, Bacopa Monniera (which supports GH production) and Arginine and Lysine which work together to boost GH.
Because of all these, it is fair to say that G-Spring is one of the most effective supplements for maximizing growth hormone production while sleeping. Many users have commented it on how well it helps them sleep too. A great supplement for anyone trying to build muscle.
Another sleep and recovery formula but this time it’s not aimed at bodybuilders as much as it is the regular public. This supplement is designed to produce the best night’s sleep you’ve ever had. It contains Valerian Root, L-Tryptophan, and Melatonin. But it also contains hops (which are responsible for making beer but also have a great effect on sleep), lemon balm, and GABA. If you’ve been having trouble sleeping then you should consider Sleep Optimizer by Jarrow Formulas.