Sleep is one of the most important tools that athletes and gym goers can use in order to see massive progress. It is by far the best form of recovery and has many benefits such as cognitive & physical recovery. But sleep quality is a massive factor in whether or not you will see these gains for your next training sessions on the mats or in the gym. There are many ways to improve sleep quality, therefore we will discuss how we can improve our sleep quality, so that we may see all the benefits of sleep to its maximal proportions.

The Importance of Sleep

As said before, sleep is probably the most important tool for recovery. 7-9 hours of sleep unlocks so many great benefits such as mental clarity, physical rest & prepares us for the next day by reducing fatigue. Many bodily processes occur during sleep such as hormonal regulation REM & NREM cycles and many more. The benefits of high sleep quality include:

• Immune System Boost: Sleep enhances immune function, aiding in infection resistance.
• Muscle and Tissue Repair: Deep sleep promotes muscle recovery and tissue repair.
• Enhanced Cognitive Function: Adequate sleep improves memory, learning, and problem-solving skills.

Poor sleep quality is something we should avoid as athletes, it leaves us tired for our next session which leads to a reduction in performance. Other side effects include:

• Cognitive Impairment: Studies¹ have shown that a lack of sleep can lead to memory issues, poor concentration, and decision-making difficulties. 
• Weakened Immunity – Studies² have also shown that Insufficient sleep impairs immune function, increasing susceptibility to illnesses.

So How Can We Improve Sleep Quality?

Micronutrients

Several micro nutrients have been found to affect the duration of sleep, sleep duration is vital as it allows it allows us to enter NREM sleep which helps our body to heal and proceed with the bodily functions said previously. These micronutrients include:

• Vitamin B1, Folate & Phosphorus
• Magnesium³ & Zinc⁴
• Iron & Selenium

Other micronutrients that could prevent restorative sleep & prevent you from falling asleep if taken in low doses include:

• Alpha-carotene
• Calcium
• Vitamin C

How can I get these micronutrients?

Foods sources such as:

• Vitamin B1 Folate, & Phosphorus:
  • Supports energy metabolism, red blood cell formation, and bone health
  • Spinach, whole grains & Legumes such as Lentils, Black beans, Chickpeas
• Magnesium & Zinc:
  • Supports muscle function, immune support, and enzyme function
  • Pumpkin seeds, Quinoa & Chickpeas
• Iron & Selenium:
  • Supports oxygen transport and antioxidant protection
  • Eggs, Red meat & Tuna
• Alpha-Carotene
  • A substance which is converted to Vitamin A
  • Carrots, Pumpkin & Sweet potatoes
• Calcium:
  • Supports bones, teeth, and nerve function
  • Dairy products – (Milk, Yogurt, Cheese), & Tofu
• Vitamin C:
  • Supports immune support, skin health, and iron absorption
  • Bell peppers, Kiwi, & Oranges

Supplements for the micronutrients are very easy to purchase & can help you reach your minimum dosage for the day, especially for magnesium.

Melatonin

Melatonin has been scientifically proven⁵ to help increase sleep quality and is very easy to supplement. It helps regulate the circadian rhythm & can be inhibited by blue light from screens.

Foods that contain melatonin include meats, mushrooms, a variety of vegetables, and fruits, including tart cherries, grapes, pineapples, oranges, and bananas.

Serotonin

Serotonin is a precursor to melatonin & is made from the amino acid “tryptophan”, diets that lack adequate tryptophan⁶ may impair sleep quality. Eating sufficient protein with serotonin-supporting foods such as salmon, eggs, turkey, and chicken while consuming Vitamin D & Omega 3 fatty acids will dramatically increase your quality of sleep. 

What Negatively Affects Sleep Quality?

Caffeine

Caffeine blocks adenosine receptors to counteract fatigue and sleep while increasing arousal, wakefulness, and alertness.

Ultra Processed Foods

Eating fried fatty foods, spicy foods, and ultra-processed foods, incredibly close to bedtime, can lead to acid reflux and heartburn, which will affect your quality of sleep & cause discomfort – preventing you from falling asleep.

Conclusion

Sleep is very important for recovering after a session on the mats and at the gym. It’s the greatest recovery tool we can use and has so many great benefits. Hopefully after this article, you will incorporate some of these foods into your diet – so that your quality of sleep improves dramatically. Try to reach 7-9 hours of sleep daily and boost your gains.

1. Pilcher JJ, Huffcutt AI. Effects of sleep deprivation on performance: a meta-analysis. Sleep. 1996 May;19(4):318-26. doi: 10.1093/sleep/19.4.318. PMID: 8776790. ↩︎
2. Rico-Rosillo MG, Vega-Robledo GB. Sueño y sistema immune [Sleep and immune system]. Rev Alerg Mex. 2018 Apr-Jun;65(2):160-170. Spanish. doi: 10.29262/ram.v65i2.359. PMID: 29983013. ↩︎
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6. Sutanto CN, Xia X, Heng CW, Tan YS, Lee DPS, Fam J, Kim JE. The impact of 5-hydroxytryptophan supplementation on sleep quality and gut microbiota composition in older adults: A randomized controlled trial. Clin Nutr. 2024 Mar;43(3):593-602. doi: 10.1016/j.clnu.2024.01.010. Epub 2024 Jan 17. PMID: 38309227. ↩︎