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Sleep is crucial for recovery, muscle growth, and overall health.

Today, we're diving into melatonin supplementation, exploring how magnesium affects sleep, and sharing exercises that can help you get better quality rest.

Read 🔽 below! 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Does melatonin help with sleep?

• Article Explained Simple: Magnesium for Sleep

• Top 3 Exercises to increase deep sleep and REM

• Healthy Sunday Roast Recipe

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Does melatonin help with sleep?

Melatonin is often called the sleep hormone, but its effectiveness as a supplement isn't as straightforward as many think.

Your body naturally produces melatonin in response to darkness, signaling that it's time to sleep. Supplemental melatonin can help regulate this sleep-wake cycle, particularly when it's disrupted by jet lag or shift work.

Research shows melatonin can help reduce the time it takes to fall asleep by about 7-10 minutes. For some people, this modest improvement makes a significant difference.

The typical recommended dose ranges from 0.5-5mg, taken 30-60 minutes before bedtime. However, more isn't necessarily better. Higher doses can lead to grogginess the next day.

Melatonin seems most effective for specific situations: jet lag, shift work, or occasional sleeplessness. It's less effective for chronic insomnia or long-term sleep issues.

Quality matters significantly with melatonin supplements. Studies have found wide variations in the actual content of melatonin supplements compared to their labels.

Short-term use appears safe for most adults. However, long-term effects aren't well studied. Some users report vivid dreams or nightmares as side effects.

Melatonin isn't a sleeping pill. It won't knock you out like prescription sleep medications. Instead, it helps regulate your natural sleep cycle.

Timing is crucial. Taking melatonin too late can shift your sleep cycle in the wrong direction. The sweet spot is typically 2 hours before your desired bedtime.

For best results, combine melatonin with good sleep hygiene: consistent sleep schedule, dark room, cool temperature, and limiting screen time before bed.

Some people find that melatonin works better when combined with other sleep-supporting nutrients like magnesium or L-theanine.

Remember, sleep problems can have many causes.

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Top 3 Exercises to increase deep sleep and REM

Want to improve your sleep quality?

Here are three exercises that can help boost deep sleep and REM phases:

1. Resistance Training
   
   Heavy compound exercises like squats and deadlifts stimulate the production of growth hormone, which promotes deep sleep.
   
   Perform these exercises earlier in the day, at least 4-6 hours before bedtime.
   
   Focus on proper form and challenging weights.
   

2. Steady State Cardio
   
   30-45 minutes of moderate-intensity cardio can significantly improve sleep quality.
   
   Activities like jogging, cycling, or swimming increase adenosine production, a compound that promotes sleep.
   
   Complete this at least 3 hours before bedtime.
   

3. Yoga or Gentle Stretching
   
   Evening stretching or gentle yoga can activate the parasympathetic nervous system, promoting relaxation and better sleep.
   
   Focus on forward folds, gentle twists, and breathing exercises.
   
   This can be done 30-60 minutes before bed.
   

I also use Whoop to track my sleep to see exactly how much REM and Deep sleep I get and then journal in the app to see what habits lead to better quality sleep.

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Healthy Sunday Roast Recipe (makes 6 servings)

This healthier version of a classic Sunday roast delivers all the flavor with less fat and better macros.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 450 kcal

• Protein: 35 g

• Carbohydrates: 40 g

• Sugars: 5 g

• Fat: 20 g

The Ingredients

• For the roast:

  • 1.5kg lean beef roast (eye of round or sirloin tip)

  • 2 tbsp olive oil

  • 2 tbsp garlic, minced

  • 2 tbsp fresh rosemary, chopped

  • 2 tbsp fresh thyme

  • Salt and pepper to taste

• For the vegetables:

  • 6 medium potatoes, quartered

  • 4 carrots, chunked

  • 2 parsnips, chunked

  • 2 tbsp olive oil

  • 1 tsp dried herbs

  • Salt and pepper to taste

• For the gravy:

  • 2 cups beef broth (low sodium)

  • 1 tbsp cornstarch

  • 1 tsp Worcestershire sauce

  • Salt and pepper to taste

The Instructions

• Preheat oven to 375°F (190°C).

• Rub roast with olive oil, garlic, herbs, salt, and pepper.

• Place in roasting pan and cook for about 20 minutes per pound for medium-rare.

• Toss vegetables with olive oil and seasonings. Add to pan after first 30 minutes.

• For gravy, mix cornstarch with cold broth, add pan drippings, and simmer until thickened.

• Let roast rest 15 minutes before slicing.

• Serve with vegetables and gravy.

This healthier Sunday roast uses lean beef and plenty of vegetables.

The portions are controlled, and the gravy is made without heavy cream or butter.

It's perfect for family gatherings or meal prep for the week!

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