Dream Fuel: How Creatine Could Be Your Bedtime Bestie.

Introduction

If you've ever found yourself tossing and turning after a heavy leg day, or if you're just navigating the roller coaster of sleep and strength training, I've got some news that might just sweeten your dreams. A recent study has thrown a spotlight on how creatine might be your new best friend in the quest for that great night's sleep.

The Study

In this intriguing study published in the journal Nutrients, researchers from the University of Idaho decided to play matchmaker between creatine supplementation and resistance training. Here's the scoop (of creatine):

Participants: The group was split into two. One took creatine, while the other got a placebo (just maltodextrin).
The Routine: For 6 weeks, these women hit resistance training twice a week using a fancy TONAL® at-home gym. Think of it like a wall-mounted personal trainer that doesn't judge your form... out loud.
The Sleep Monitor: They wore an OURA® ring, which isn't just a chic piece of jewelry but a device that tracks your sleep like a private detective.

The twist? Only naturally menstruating women were chosen to take part.

The Results

Graph showing creatine improves duration of sleep in women

Now, here's where it gets interesting (or should I say, "restful"?):

Sleep Duration: The women taking creatine slept significantly longer compared to the placebo group. Especially after training days, we're talking an extra 47 minutes of shut-eye!
Sleep Quality: The researchers state there was no difference between the two groups; however, I disagree. The participants in the study increased their workouts as well as decreased their calories, protein, fats, and carbs. If you've ever tried that yourself, you'll know the first thing negatively affected is sleep quality. This is clearly shown in the placebo group, where 66% had a negative sleep score before the experiment, increasing to 75% by the end. Meanwhile, the creatine group held steady at 55%, suggesting that creatine supplementation negated the negative effects on overall sleep quality.

Wrapping It Up

Since everyone should be regularly working out, this study shows a promising link between creatine and improving sleep. So, if you're a woman looking to enhance your sleep after a workout, throwing some creatine into your routine might just be worth a shot. Just remember, like any good relationship, it might take more than six weeks to see all the benefits.

There has been, for far too long, the myth among women that creatine supplements are "only for guys" and that taking creatine would make you look "bulky". Hopefully, this study, can start to change that false narrative. While this study specifically focuses on women, based on the current literature I've seen, I don't think it's too far of a stretch to suggest creatine supplementation would have a positive effect on sleep for everyone, no matter the gender or indeed age.

Interested in reading more about creatine? Why not check out: