Sleep

Pre-Sleep Nutrition: Glycine, Theanine and Overnight Recovery

Three nutritional compounds with controlled trial evidence for improved sleep quality in athletes: glycine (3g), L-theanine (200mg), and tart cherry concentrate (30ml twice daily). The mechanisms are distinct and complementary.

5 min read · 2026-10-20

Athletes Are Taking Magnesium for Sleep — But Most Are Using the Wrong Form at the Wrong Time

Magnesium deficiency is the most common micronutrient insufficiency in trained athletes — and its impact on sleep architecture, muscle recovery, and nervous system function is widely underestimated.

5 min read · 2026-09-22

Caffeine Sleep Cut-Off: Why 6 Hours Is Not Enough for Half of People

Caffeine consumed 6 hours before sleep reduces total sleep time by approximately 1 hour — but suppresses slow-wave sleep (the most restorative stage) even in subjects who fall asleep normally. The mechanism and individual variation have direct implications for athlete recovery.

5 min read · 2026-07-07

Biphasic and Segmented Sleep: Should Athletes Split the Night?

Pre-industrial humans slept in two distinct phases separated by a waking hour. Modern chronobiology research reveals what this means for athlete recovery and hormonal restoration.

5 min read · 2026-06-30

Blue Light and Athlete Sleep: The 90-Minute Melatonin Delay

Blue light from screens delays melatonin onset by 60–90 minutes and reduces total sleep time. For athletes, that suppression window is their primary recovery period.

5 min read · 2026-06-23

Sleep Cycles Per Night: How Many You Need and Why It Matters

9 min read · 2026-04-04

Caffeine Half-Life: Exactly How Long Caffeine Stays in Your System

8 min read · 2026-04-03