Improving Sleep Quality to Enhance Athletic Activity-The Role of Nutrition and Supplementation: A Mini-Short Review.

Sleep is a fundamental part of life for all living beings. The propensity to fall asleep is regulated by a circadian rhythm, which controls the secretion of the hormone melatonin. Melatonin secretion is linked to the light and dark phases of the day/night cycle. Getting proper sleep is an essential part of a healthy lifestyle. Scientific evidence shows that sleeping less than 7 h per night, or as little as 2 h per night, is a cardiovascular, metabolic, and cerebral risk factor. In addition, the role of sleep is fundamental for the recovery phase for athletes. Nutrition, supplementation, and exercise can greatly support the quality and quantity of sleep. They can have positive effects on sleep through specific physiological and biochemical responses. The objective of this short review is to critically investigate the possible sleep benefits of nutrition, exercise, and supplementation and to discuss further directions for research in this area.