Sleep is the most important part of recovery. During deep sleep, up to 70% of the daily requirement of growth hormone is produced, and muscle fibers are repaired.
Why do athletes sleep poorly?
- Evening workouts raise cortisol levels
- Caffeine in pre-workout supplements
- Stress and competition anxiety
- Blue light from screens
The effects of melatonin
- Reduces the time it takes to fall asleep by 7–10 minutes
- Improves sleep quality (more time in deep sleep)
- Effective when changing time zones
- Antioxidant properties
Dosage
0.5–1 mg 30 minutes before bedtime. More is not better. Non-habit-forming.
