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Best Nighttime Supplements: Top 6 for Better Muscle Recovery in 2024

by Nader Qudimat
Updated December 21, 2023

You've realized you need to grow...

But in order to grow, you must recover.

Without recovery, there is no growth. 

While all of this is probably something you already know, there are ways to enhance recovery.

BEST FOR RECOVERY
Sueno by ASC Supplements

Sueno uses highly effective recovery ingredients to help speed up the recovery process.

With over 15g of ingredients, it's one of the best you can get.

Highlights:
  • Well rounded formula
  • Enhances sleep from every angel
  • Big ingredient doses
Ingredients: 500mg magnesium, 25mg zinc, 4g l-glycine, 3g gABA, 2g Inositol, 2g Taurine, 1g L-Tryptophan, 400mg L-Theanine, 300mg L-Dopa, 300mg 5-HTP, 200mg Rutaecarpine, 5mg Melatonin, 50mg AstraGin
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BEST FOR PRICE
Sleep Aid by Transparent Labs

When you're looking for something simple but effective, look no further than Sleep Aid by Transparent Labs.

While the formula is simple, it contains highly bioavailable forms of ingredients to help maximize a good nights rest.

Highlights:
  • High quality formula
  • Reduces inflammation and increases sleep quality
  • Affordable and low price
Ingredients: 10mg Vitamin B6 (As Pyridoxine HCl), 200mg Magnesium Citrate, 3mg Zinc Picolinate, 1g Glycine, 500mg Tart Cherry Powder (As VitaCherry®), 200mg L-Theanine, 125mg Rutaecarpine, 3mg Melatonin
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Understanding Sleep and Its Importance in Recovery

Sleep is a complex process that plays a vital role in our overall health and well-being.

During sleep, our bodies go through various stages, each contributing to physical recovery and cognitive function.

Poor sleep can lead to a host of problems, including impaired performance, decreased cognitive function, and increased risk of injuries.

On the other hand, good sleep can enhance muscle recovery, improve performance, and boost overall health.

Best Recovery Supplements  

There are a few categories when it comes to recovery supplements. 

From slow digesting protein powders to sleep aids and testosterone optimizers, there's probably something you could make use of. 

Below you'll find each of these categories.

Whether you're looking for something to help you maximize your sleep or maximize recovery with slow digesting protein, you're likely to find something that will help you. 

Check them out below...

MOST POTENT

Hibernate by Huge supplements

MOST EFFECTIVE
Hibernate by Huge Supplements

Hibernate contains one of the biggest servings in sleep aids.

Packing over 9g of sleep aids, it ensures you are in the best mindset for a good nights rest.

Highlights:
  • Big doses of sleep aids
  • Improves mood
  • Enhances sleep quality
Ingredients: 3g GABA, 1g Kanna, 500mg Theanine, 250mg Mucuna Pruriens, 225mg Valerian, 150mg 5-HTP, 150mg Passion Flower, 3mg Melatonin
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Hibernate by Huge Nutrition is a sleep aid that helps with recovery. 

When it comes to building muscle, you can't do it without proper sleep. 

It's far too easy to find reasons to stay up late and stare at electronic screens. 

It makes it harder to get into the proper deep sleep state. 

Hibernate is designed to help you get high quality sleep with 9 strong ingredients. 

Every 9.3g scoop is packed with ingredients like GABA, Kanna, and much more.

The first ingredient is GABA (Gamma-Aminobutyric), which helps with relaxation, reduce stress and helps achieve sleepiness much quicker. 

There's also a load of high quality ingredients that range from 1g Kanna, to 500mg theanine, 1g tyrosine, 250mg mucuna pruriens, 225mg valerian root powder, 150mg 5-HTP, 150mg passion flower extract and 3mg melatonin. 

Hibernate is formulated with high quality ingredients made to help you get to sleep, stay asleep and wake up like you've had the best night's of rest to help enhance your recovery and allow your body to properly regenerate. 

This is one supplement that will assist with recovery and help you feeling refreshed and ready for your next workout. 

Use discount code FITFREK

MOST POTENT

Sueno Sleep Aid by ASC Supplements

BEST FOR RECOVERY
Sueno by ASC Supplements

Sueno uses highly effective recovery ingredients to help speed up the recovery process.

With over 15g of ingredients, it's one of the best you can get.

Highlights:
  • Well rounded formula
  • Enhances sleep from every angel
  • Big ingredient doses
Ingredients: 500mg magnesium, 25mg zinc, 4g l-glycine, 3g gABA, 2g Inositol, 2g Taurine, 1g L-Tryptophan, 400mg L-Theanine, 300mg L-Dopa, 300mg 5-HTP, 200mg Rutaecarpine, 5mg Melatonin, 50mg AstraGin
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This is another sleep aid by a well known company. 

ASC Supplements developed Sueno to help you achieve deep sleep by using high quality ingredients. 

Ranging from 4g L-Glycine, to 3g GABA, 2g inositol, 2g taurine, 1g L-tryptophan, 400mg theanine, and much more. 

Sueno is made to increase sleep quality to help maximize recovery so your body can fully regenerate and recover from workouts. 

It contains zinc and magnesium to help muscle growth, reduce soreness and enhance fat loss. 

Zinc and magnesium are both often depleted from a lifestyle that's filled with stress but also it's depleted with high effort training. 

When you have enough of these minerals, you'll also reduce the chance of low testosterone levels. 

Sueno will help you fall asleep faster and get to deep sleep easily. 

MOST POTENT

ZMO by Transparent Labs

HORMONE SUPPORT
ZMO by Transparent Labs

ZMO is the next-gen version of ZMA, but it changes things by using oyster meat, magnesium, and zinc, all in highly bioavailable forms.

Highlights:
  • Designed to enhance hormones
  • Highly bioavailable formula
  • Improves recovery
Ingredients: 500mg Oyster Meat Powder, 144mg Magnesium Powder, 10m Zinc Picolinate
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If there's one type of supplement that's useful, it's ZMA.

ZMA is a blend of zinc magnesium and vitamin B6. 

And it's been like this for almost every ZMA supplement.

However Transparent Labs changed this. 

Taking an innovative approach, they not only used zinc and magnesium, but also oyster meat powder. 

This blend of these 3 ingredients are made from high quality sources for maximum bioavailability. 

In fact, these sources are the best of what you can get, with magnesium glycinate chelate buffered and zinc picolinate. 

And oyster meat powder is full of trace minerals, but also rich in zinc and magnesium. 

Seafood is known for being beneficial for performance, which is even more exciting when you learn that oyster meat is being researched for it's potential benefits for endurance and immune system function. 

Oyster meat is also a good way to not only get vitamin B12, but also vitamin A, C and D.

With 500mg oyster meat you'll surely be making the most out of your nutrition. 

Use discount code FITFREK

MOST POTENT

Somatomax Sleep Aid by Hi-Tech Pharmaceuticals

PHENIBUT
Somatomax

Somatomax is what you would want if nothing else works for you and because it has Phenibut, it may be a deal breaker for some.

Highlights:
  • Contains exotic sleep aids (phenibut)
  • Improves mood and recovery
  • Very potent formula
Ingredients: Phenibut (4-amino-3-phenylbutyric acid), GABA (gamma aminobutyric acid), mucuna pruriens extract, l-arginine hcl, l-tyrosine, l-phenylalanine
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If you've tried sleep aids before and they didn't work for you, then Hi-Tech Pharmaceuticals may have the next best thing. 

Somatomax is a recovery supplement designed to help you get a proper night's rest.

It's one that's been selling for years and is not going anywhere. 

However the reason why it works so well is mostly because of phenibut. 

Phenibut is a strong depressant and it can create a dependency if it's used frequently. 

In fact you can experience withdrawals once you discontinue use. 

Because of this, it should be avoided by those who've experienced substance abuse or addiction and it certainly isn't designed for daily or long term use.

Somatomax is considered to be a hardcore, gray area type of supplement.

It'll force you to have a good night's sleep, which can happen to the best of us every once in a while. 

It may have some side effects like dizziness and nausea but it does seem to work for most people as a strong sleep aid. 

Containing both GABA and phenibut at full dosages, Somatomax will surely help with achieving deep sleep.

Use discount code FITFREK.

MOST POTENT

Casein protein by Transparent Labs

CLEAN CASEIN
ProteinSeries 100% GRASS-FED CASEIN PROTEIN by Transparent Labs

Casein protein is one of the cleanest protein supplements you can get. It comes from grass-fed cows so you know you're getting the highest, cleanest source of casein protein.

Highlights:
  • Slow digesting form of protein
  • Perfect for nighttime recovery
  • 25g of protein
Ingredients: 120 calories, 25g protein (grass-fed micellar casein protein), 4g carbs
Discount code: FITFREK
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Protein is necessary for muscle growth. 

But what's better than most protein is slow digesting casein protein that helps keep your body in a anabolic state as you'll go without food for at least 6-8 hours when you're sleeping. 

Transparent Labs Casein protein is a high quality protein powder sourced from grass fed cows that is easy on the stomach, and it's easily digestible. 

And because there is some fat content in TL Casein protein, it has some benefits that comes from grass fed cows. 

Aside from the benefits, grass fed cows are generally treated better, and are not abused with hormones and steroids. 

This is a great choice if you're looking for protein to help keep your body in a fed state throughout the night. 

Use discount code FITFREK

MOST POTENT

Sleep Aid by Transparent Labs

BEST FOR PRICE
Sleep Aid by Transparent Labs

When you're looking for something simple but effective, look no further than Sleep Aid by Transparent Labs.

While the formula is simple, it contains highly bioavailable forms of ingredients to help maximize a good nights rest.

Highlights:
  • High quality formula
  • Reduces inflammation and increases sleep quality
  • Affordable and low price
Ingredients: 10mg Vitamin B6 (As Pyridoxine HCl), 200mg Magnesium Citrate, 3mg Zinc Picolinate, 1g Glycine, 500mg Tart Cherry Powder (As VitaCherry®), 200mg L-Theanine, 125mg Rutaecarpine, 3mg Melatonin
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FitFrek earns a commission if you click this link and make a purchase, at no additional cost to you.

If you've considered ZMA before but didn't think it was enough, then this may be the option for you.

Sleep Aid by Transparent Labs is a all in one sleep aid that's full of premium ingredients to enhance sleep quality. 

It's designed with one thing in mind and that's post workout recovery. 

Using high doses of the best ingredients, from tart cherry to ZMA and glycine, it'll help put you in deep sleep fairly quickly. 

It doesn't use anything that would cause withdrawals or dependency, like phenibut would for example.

Instead it uses all natural ingredients with disclosed dosages.

These are clinical dosages of highly bioavailable ingredients that work in synergy to help your body recover and replenish more efficiently. 

Use discount code FITFREK

Nighttime Recovery Guide

Sleep is not just a luxury; it's a necessity.

Our bodies need it to recover, rejuvenate, and perform at their best.

But in today's fast-paced world, quality sleep can be hard to come by.

That's where natural sleep aids come in.

These supplements can help you get the rest you need to wake up feeling refreshed and ready to conquer the day.

But before we dive in, remember: supplements are not a substitute for good sleep hygiene.

They're a tool to enhance your sleep quality, not a magic bullet to fix poor sleep habits.

How to Choose the Right Sleep Supplement

Choosing the right sleep supplement involves considering several factors, including your specific sleep issues, ingredients, and potential side effects.

It's also important to consult with a healthcare professional before starting any new supplement regimen.

They can provide personalized advice based on your health history and current medications.

To grow, recovery and rest are a must.

This includes nutrition, sleep and programming. Overtraining and poor rest are two that can cause havoc to our bodies.

Poor recovery means you won't be increasing strength, muscle or performance. You'll be compromising your immune system and wasting time in the gym.

To avoid this, there are quite a few things you can do.

If your nutrition is down and you're following a good program, there's good news for you...

Some supplements can give you an edge and help maximize rest.

From protein powders to sleep aids, you'll find something that can help your body replenish and restore much quicker.

Melatonin

The first supplement is a popular sleep aid in almost every sleep aid.

There's a good reason for that.

Melatonin is made naturally through the body's pineal gland and it's a process that starts first with L-Trytophan then to 5-HTP (hydroxytrytophan) then aromatic L-amino acid decarboxylase interacts with it to make serotonin, which is made to make N-acetylserotonin after interacting with hydroxyindole-O-methyltransferase, which finally results in melatonin.

Melatonin is a hormone that creates a sedative effect on the brain, and it's naturally made when it's dark.

But it's also decreased and suppressed if there's lots of light.

This is one of the reasons why it's best to avoid electronic screens just before sleeping as blue light can inhibit melatonin production.

One of the best meta-analysis was published in 2013 with 19 studies and 1683 subjects.

Scientists concluded that melatonin helped users fall asleep much quicker while improving overall sleep duration. The longer the trial, the better the results were.

This means you don't need to worry about tolerance or building a dependency.

With dosing, 2-3mg seems to be the accepted dose but I personally find the smaller the dosage, the better.

I've taken less than a quarter of a 3mg pill and still found it very effective.

Magnesium

Magnesium is the second most abundant mineral in the body (first is calcium).

It's a commonly deficient mineral, especially in athletes, likely due to diet.

Magnesium is responsible for more than 300 processes in the body.

Some of these processes include:

  • Energy production (1, 2)
  • Protein synthesis (34)
  • Blood glucose control (56)
  • Blood pressure regulation (78)
  • Muscle contractions (9)

In order to grow, recovery and rest is a must.

This includes nutrition, sleep and programming.

Overtraining and poor rest are two that can cause havoc to our bodies. Poor recovery means you won't be increasing strength, muscle or performance. You'll be compromising your immune system and wasting your time in the gym.

To avoid this, there are quite a few things you can do.

If you have your nutrition down and you're following a good program, then there's good news for you...

There's supplements that can give you an edge and help maximize rest.

Ranging from protein powders to sleep aids, you'll find something that can help your body replenish and restore much quicker.

Melatonin

The first supplement is a popular sleep aid and it's in almost every sleep aid.

There's a good reason for that.

Melatonin is made naturally through the body's pineal gland and it's a process that starts first with L-Trytophan then to 5-HTP (hydroxytrytophan) then aromatic L-amino acid decarboxylase interacts with it to make serotonin, which is made to make N-acetylserotonin after interacting with hydroxyindole-O-methyltransferase, which finally results in melatonin.

Melatonin is a hormone that creates a soothing effect on the brain, and it's naturally made when it's dark.

But it's also decreased and suppressed if there's lots of light.

This is one of the reasons why it's best to avoid electronic screens just before sleeping as blue light can inhibit melatonin production.

One of the best meta-analysis was published in 2013 with 19 studies and 1683 subjects.

Scientists concluded that melatonin helped users fall asleep much quicker while improving overall sleep duration.

The longer the trial, the better the results were.

This means you don't need to worry about tolerance or building a dependency.

With dosing, 2-3mg seems to be the accepted dose, but the smaller the dosage, the better.

I've taken less than a quarter of a 3mg pill and found it very effective.

Magnesium

Magnesium is the second most abundant mineral in the body (first is calcium).

It's a commonly deficient mineral, especially in athletes, likely due to diet.

Magnesium is responsible for more than 300 processes in the body.

Some of these processes include:

  • Energy production (12)
  • Protein synthesis (34)
  • Blood glucose control (56)
  • Blood pressure regulation (78)
  • Muscle contractions (9)

The reason why it's included in recovery supplements is because it can improve sleep.

Magnesium helps induce relaxation as it can reduce stress and it works in synergy with melatonin, which can help you get to sleep faster.

Zinc

Zinc is another high abundant mineral in the body that is involved with several processes in the body including:

  • Immune system function
  • Protein and DNA synthesis
  • Growth and development
  • Cell division (10)

It's found in several food sources like nuts, grains, red meat, seafood, dairy products, and poultry.

Some foods like whole grain bread and legumes can interfere with zinc absorption because they have phytates, an anti nutrient.

Not having enough zinc can hurt sleep and immune system.

A meta-analysis was published in the International Journal of Molecular Sciences concluded that zinc plays a crucial role in enzymatic activity and is also involved with cell signaling in the central nervous system (11).

And zinc was also found to be a modulator in the central nervous system, which is why zinc has been found to improve sleep quality in both humans and mice.

Although research will fully understand the mechanism of how zinc improves sleep, researchers have theorized it's because the mineral interacts with glutamatergic receptors and might play a role in the G protein coupled receptor 39 (GPR39) (12).

One thing most seem to agree with is that zinc is well supported with evidence to help improve sleep quality and recovery.

GABA

This ingredient is well used in sleep aids.

GABA is a neurotransmitter that has depressive properties as it's abundant in the central nervous system and it plays a role in sleep cycles (1314).

Supplementing with GABA has been shown in research to induce relaxation, reduce beta waves and enhance alpha waves (15).

Usually when GABA is in a recovery supplement like a sleep aid, it'll be paired with other sleep aids.

It works well on it's own but it works even better when it's used with 5-HTP by increasing sleep quality and sleep duration.

When both are used simultaneously, it'll help you sleep much quicker and longer.

Theanine

You may have used theanine in several types of supplements and there's good reasons for that.

Theanine on it's own can enhance relaxation without causing drowsiness (1617).

In other words, it works well with various different types of ingredients from caffeine, to melatonin and more.

Theanine is an amino acid derived from glutamine and glutamate.

Whether you're training or trying to sleep, theanine can help get you in a calm state of mind, which is why it's so versatile.

L-theanine has been seen in studies to increase dopamine, critical thinking, learning, and memory (18).

Valerian Root

If you have trouble falling asleep, then it'll be hard to not to mention valerian root.

Valerian root comes from a plant called valeriana officinalis, and it's traditionally consumed in tea form or eaten raw to help with relaxation.

It's a strong herb that can help you get to sleep quicker although its research is fairly limited.

Some studies have shown an improvement with sleep quality (1920).

All in all, this should be a part of a recovery aid to help improve sleep quality and duration.

Casein Protein

There's no better time to consume casein protein than at night.

The reason for that is that casein protein takes longer to digest than whey isolate or whey concentrate.

When you sleep, you should be getting a full nights rest without interruptions, and this means, ideally, you shouldn't be able to consume protein or a meal in the middle of the night.

You can stay fed for 6-8 hours with casein protein powder without risking catabolism.

The only downside is if you're lactose intolerant or allergic to casein protein then you should avoid this type of protein.

FAQ's

Here I'll try to answer as many questions as possible related to recovery and sleep.

What are the side effects of sleep supplements?

Side effects can vary depending on the supplement.

Some common ones include drowsiness, dizziness, and digestive issues.

Always consult with a healthcare professional before starting any new supplement regimen.

Can I take sleep supplements with other medications?

It depends on the medication and the supplement.

Some sleep supplements can interact with certain medications.

Always consult with a healthcare professional before starting any new supplement regimen.

How long does it take for sleep supplements to work?

The time it takes for a sleep supplement to work can vary.

Some might work within an hour, while others might take several weeks to show effects.

Always follow the manufacturer's instructions and consult a healthcare professional for personalized advice.

Can I become dependent on sleep supplements?

While some sleep supplements can be taken regularly, others should only be used occasionally.

Always follow the manufacturer's instructions and consult with a healthcare professional.

Are sleep supplements safe for everyone?

Most sleep supplements are safe for short-term use.

However, they can cause side effects and interact with certain medications.

Always consult with a healthcare professional before starting any new supplement regimen.

Can sleep supplements replace good sleep hygiene?

No, sleep supplements should not replace good sleep hygiene.

They are a tool to enhance sleep quality, not a magic bullet to fix poor sleep habits.

Can I take multiple sleep supplements at the same time?

It's not typically recommended to mix multiple sleep supplements without the guidance of a healthcare professional.

Always consult with a healthcare professional before starting any new supplement regimen.

What should I do if a sleep supplement doesn't work for me?

If a sleep supplement doesn't work for you, it's important to consult with a healthcare professional.

They can provide personalized advice based on your health history and current medications.

Are natural sleep supplements better than prescription sleep aids?

Natural sleep supplements can be a good option for some people, but they're not suitable for everyone.

Prescription sleep aids can be more effective in some cases but also have potential side effects.

Always consult with a healthcare professional to determine the best option for you.

How do I know if a sleep supplement is right for me?

The best way to know if a sleep supplement is right for you is to consult a healthcare professional.

They can provide personalized advice based on your health history and current medications.

Sleep is a complex process, and what works for one person might not work for another.

It's all about finding what works best for you and your body.

What's the difference between a recovery supplement and a sleep aid?

There isn't a difference. A sleep aid can be considered both a recovery supplement and a sleep aid. A recovery supplement can be taken directly after training, or anytime. And a sleep aid should only be taken at night, before sleep.

What Role Does Sleep Have For Bodybuilding?

The first thing about bodybuilding is that your muscles shrink during workouts but grow while recovering. Exercising with maximum effort and getting poor sleep will increase the risk of a compromised immune system but also higher risk of injury and more. During sleep, your body produces an important hormone called growth hormones which only happens during deep sleep cycles. You'll feel weaker the next day when you're not getting enough deep sleep. Getting the proper amount of sleep and quality will help improve your athleticism and overall performance in the gym and your everyday life.

Final Words

Thanks to science, we have more proof than ever that sleep is important to the everyday average joe and athletes.

We also know what ingredients are effective for improving recovery and helping our bodies replenish and restore from hard training.

Recovery supplements like Hibernate are among the best because of the high-quality formula packed into each serving.

The next best thing you can get is a protein supplement like Casein Protein by Transparent Labs. Consuming casein protein will ensure a steady flow and help keep your body fed throughout the night.

If you're on a budget, Transparent Labs Sleep Aid is also a good buy.

by Nader Qudimat

Forged by iron and cold steel, I'm Nader, a mid-30s natural bodybuilder. Once a 100lb skinny guy, I've transformed into a 200lb muscular athlete with over 15 years of lifting experience. Today, I leverage my transformation and extensive experience to guide countless individuals on their fitness journeys.

Click here to check out my 12 year transformation: Natural 12 Year Transformation

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