Supplements

Does Creatine Affect Sleep?

The Sleepytime Scoop. Precious ZZZs or Not?

Steve Maleski

Nov 12, 2023 — 3 min read

by Steve Maleski, PhD

Hey there, night owls and sleep seekers! Are you tossing and turning, wondering if your creatine supplement is the secret DJ keeping the party going in your brain all night?

Let's tuck in and uncover the truth about creatine's effects on your precious ZZZs.

Creatine: The Energizer Bunny of Supplements

Creatine is like the cell's personal battery pack, helping to store and distribute energy, especially during high-intensity activities. It's great for that extra rep or sprint, but what happens when it's time to power down and hit the hay?

The Nighttime Narrative

Here's the deal: Creatine itself isn't a stimulant like caffeine, so it won't directly have you counting sheep or staring at the ceiling.

However, because it helps increase energy production in the muscles, some folks think it might indirectly affect sleep by keeping their bodies in go-mode.

The Sleep Studies Say...

Research on creatine and sleep is like a comfy bed – there's not a lot of it, but what's there is pretty inviting. Studies haven't shown a direct link between creatine and insomnia.

In fact, some research suggests that creatine might actually improve sleep quality due to its potential benefits on cognitive function and overall brain health.

The Workout Window

Timing your workouts can also play a role in how well you sleep. If you're hitting the gym hard in the evening with a belly full of creatine, your increased energy levels might make it harder to wind down.

It's like throwing a rave in your body and then expecting everyone to leave quietly – good luck with that.

The Dosage Dance

As with any supplement, more isn't always better. Stick to the recommended dosage of creatine – usually around 3-5 grams per day – to avoid any potential side effects that could mess with your sleep, like dehydration or digestive issues.

The Hydration Situation

Creatine pulls water into your muscles, which is great for that pump, but if you're not drinking enough H2O, you might find yourself waking up thirsty or needing a midnight bathroom break.

Keep the water flowing throughout the day to stay hydrated and help promote better sleep.

The Final Snooze

So, does creatine affect sleep? For most people, creatine won't be the culprit behind those restless nights. But as with anything in the realm of health and fitness, your mileage may vary.

Pay attention to your body, and if you suspect creatine is messing with your slumber, try adjusting when you take it or how much you're using.

Hope this answers your question

Steve

Dreaming of More Info?

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Visit our review site for all the insights you need to rest easy!