Natural Supplements for Sleep vs Melatonin for Athletes

I’m curious to hear what the consensus is here regarding melatonin for athletes. I’ve heard mixed things about it potentially supressing natural production if used long-term. Are people having better luck with natural stuff like magnesium glycinate or tart cherry juice for recovery instead?

I ditched melatonin last year, mate. It gave me the most vivid, mental dreams and I’d wake up feeling like I’d gone ten rounds in the ring. Switched to a stack of Magnesium and L-Theanine in my flat before bed and the sleep quality feels much more "natural" now.

I still use melatonin occasionally, especially when I have to travel for races across time zones. It's the only thing that resets my clock. But for day-to-day training in Ohio, I prefer ZMA. It seems to help with muscle soreness too.

Totally agree with Mike on the travel aspect. Melatonin is a tool, not a crutch. However, for every night use, I've found that Tart Cherry juice actually has naturally occurring melatonin but without that heavy "hangover" feeling the pills give you.

Does anyone worry about the purity of melatonin supplements? I’m in Canada and some of the stuff you get over the counter is so poorly regulated. I’ve heard some pills contain 400% more than what’s on the label.

That's a scary thought! I stick to Valerian root and Chamomile tea. It's old school, but it really calms the nervous system down after a late night football training session.

NorthernLass, does Valerian not make you feel groggy? I tried it once and felt like a zombie during my morning run.

Not really, but I only take a very small dose. I think people overdo it with the supplements sometimes.

Has anyone looked into Apigenin? I’ve been reading that it’s the active compound in chamomile but much more potent. Apparently, it’s great for shutting the brain off without messing with your hormones.

I use Apigenin! It's part of my "sleep cocktail" alongside Magnesium Threonate. Since starting that combo, my deep sleep on my tracker has increased by about 20 minutes a night.

Wait, Magnesium Threonate or Glycinate? I thought Glycinate was the one for sleep.

Both work, but Threonate is supposed to cross the blood-brain barrier more effectively. It helps with cognitive recovery as well as physical.

I’m still sceptical about exogenous melatonin for performance. There’s some evidence it might interfere with the body’s cooling mechanism during sleep, which is vital for recovery.

That's interesting, Dave. I noticed I sweat way more at night when I take melatonin. Might explain why I feel less rested.

Exactly. Natural is better for athletes because we’re already putting our bodies through so much stress. We need our own endocrine system to handle the rest.

Anyone tried Ashwagandha? It’s an adaptogen, but people say it helps them sleep because it lowers cortisol levels from training.

Ashwagandha works wonders for me. I take it with dinner and it just takes the edge off that post-workout buzz.

Agreed. Ashwagandha is a staple in my stack.

I read a study saying Ashwagandha can actually make some people feel a bit unmotivated if they take it too long. Any truth to that?

I’ve heard that too—"anhedonia" is the term. I cycle it. Three weeks on, one week off. Seems to prevent that flat feeling.