It’s incredibly important to prioritise sleep, especially whilst dieting; research suggests that a lack of sleep negatively impacts fatloss and muscle retention.
You should be aiming for 7-9 hours per night.
We find it helpful to address your sleep hygiene – this is your routine around bedtime. Maybe you have a shower, read a book, meditate – but try to come up with a routine that helps you wind down, and stick to that as closely as possible night-to-night.
Research has indicated increasing day time light exposure improves sleep by encouraging a natural increase in serotonin and melatonin. With this in mind, try to get outside during the day (particularly during the winter months when we tend to wake up in darkness and leave work in darkness) in order to improve your circadian rhythm.
It’s probably a good idea to limit caffeine intake from late afternoon – we generally suggest capping it at around 3pm if you’re struggling with sleep.
Finally, limit blue light exposure into the evening – install a blue light filter on your phone, no TV / screen time an hour before bed.
Here is a list of our top research-backed supplements. We’ve found stacking ZMA (Magnesium) and Tart Cherry Juice Concentrate Capsules to improve sleep quality / quantity, but results will inevitably vary from person-to-person.
Click on the name of each supplement to read more information on the research and dosage details: