Slayer's Den

[01dragonslayer]

Bad Sleep, Creatine, and Cognitive Enhancement​

Have a bad night of sleep? Use this common supplement instead of caffeine to perform better mentally the next day.​

Thirty percent of people can't make decisions, can't concentrate, can't solve problems, and can't even cope with life's everyday challenges. What's more, they're either pissy or depressed, and they're always anxious.

Sounds harsh, but that's what science says. See, all those negative problems are common signs of not getting enough sleep (defined as less than seven hours per night), and 30% of people are sleep deprived.

Researchers are always looking for ways to make sleep-deprived days more productive, and stimulants only go so far. But now, based on a new study, we have another tool to fight off the stupefying effects of bad sleep. And you probably have this "new" cognitive enhancer in your cabinet right now – creatine monohydrate. The only catch? You have to take a lot of it.

The Study​

Researchers took 15 well-rested people and forced them to stay awake all night. Then, half received creatine (0.35 g/kg) and half got a placebo. The groggy subjects then underwent a battery of brain scans and cognitive tests at 3, 5.5, and 7.5 hours after ingestion.

What Happened?​

Those receiving creatine performed astoundingly better than those who got the placebo. The researchers concluded: "…a high single dose of creatine can partially reverse metabolic alterations and fatigue-related cognitive deterioration." The brain-boosting effects peaked after four hours and lasted up to nine hours. As a bonus, reaction time was also better in the creatine group.


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How to Use This Info​

If you did the math (0.35 g/kg), you noticed this was a mega-dose of creatine. In American math, it means that…

• A 150-pound person would take 24 grams of creatine
• A 190-pound person would take 30 grams.
• A 215-person would take 34 grams in one acute dose.

Most lifters take 5 grams per day, or 20 grams for a few days as part of the old-school loading method.

The researchers said this amount of creatine was well tolerated by all subjects, but they did worry about "kidney strain" and said not to try this at home. Whatever. "Creatine kills your kidneys!" has been the mantra of the anti-supplement folks since the 90s and, well, it doesn't seem to happen.

However, the researchers said that if they can prove these positive effects with lower doses, it could be a useful tactic for fighting fatigue. Given that 69% of people are actually creatine deficient, lower doses may indeed do the trick.

Used sporadically, I think it's fine to use this tactic when needed. It may be especially useful for military personnel in war zones, or even when we civilians stay up too late and have a big test or brainy task the next day.

The only question is, does it work as well for lifters who already take creatine? That hasn't been tested yet.

One More Thing​

If sleep issues are a regular problem for you, first take care of the basics. Keep this in mind: Up to 85% of people are magnesium deficient, and magnesium works with the nervous system to calm you down, relax you, and help you fall asleep. Insomnia is actually one of the most common symptoms of magnesium deficiency.

So, cover your butt and use a magnesium-containing supplement before bed.