Creatine is an effective dietary supplement that can help you enhance your performance in the gym. However, just like all nutritional supplements, it can have specific side effects that could affect your lifestyle. So whether you are considering adding creatine to your supplement stack, or you recently started taking creatine, you might be wondering, ‘’does creatine affect sleep?’’. Today I will do a deep dive into what we know about creatine and its effects on sleep quality.
Does Creatine Affect Sleep?
Yes, creatine can affect sleep. However, the studies on creatine’s effect on sleep still need to be more conclusive. While some studies found a negative impact on sleep, others found a positive impact. Individual differences in creatine response may play a role in determining whether or not it affects sleep.
Dosage, timing, and individual body response are all factors that can influence whether or not creatine affects sleep. Creatine’s effect on body temperature is one of the likely ways it negatively affects sleep. This supplement has been shown to raise body temperature, which can disrupt the body’s natural sleep-wake cycle.
This may result in less restful sleep and poorer sleep quality. This is why, as with any other supplement, it is critical to consult a healthcare professional before taking it.
Will Creatine Make You Sleep Less?
While there is not enough evidence to say that creatine will negatively affect sleep, certain factors could lead to a restless night. For instance, this supplement has been shown to increase the risk of dehydration, impacting both the quality and quantity of sleep.
Dehydration can cause headaches, fatigue, and other symptoms that make getting a good night’s sleep difficult. However, this can be quickly solved by drinking more water than you used to.
There are studies that show that creatine supplementation may reduce the negative effects of sleep deprivation. This study found that athletes who were sleep deprived found similar effects when taking creatine to those who had caffeine.
How Does Creatine Affect Sleep?
Creatine and sleep appear to be linked. Creatine supplementation can reduce your REM sleep, which is the stage of sleep when you dream. While this doesn’t necessarily mean you will have bad sleep quality, it does impact your sleep. Therefore, since all bodies are different, if you feel that creatine affects your sleep, you should consider quitting it for a while.
This way, you can tell whether creatine is affecting you or it is due to something else in your routine. On top of that, there are other factors that creatine can affect, such as homeostasis, and other side effects that might contribute to a restless night.
Side Effects of Creatine and Sleep Loss
Taking creatine monohydrate supplements can also have other side effects that could impact sleep. However, it is essential to note that only some experience these side effects and some of them are very uncommon. Here are some of the side effects creatine users may experience.
- Some athletes can get an upset stomach after taking creatine, which can affect sleep
- If they fail to hydrate better, some athletes can experience dehydration, which makes it harder for them to sleep
- Some athletes can experience a reduced REM stage of sleep
- This supplementation might cause muscle cramping, making it harder for you to sleep
- If taken in excess, it can cause kidney damage, preventing a restful sleep
Creatine Alters Sleep Homeostasis
Contrary to some studies that suggest that creatine monohydrate negatively affects sleep, it has been proven that creatine alters sleep homeostasis. This means it increases slow-wave sleep, which is the most healthy, deep, and restorative stage of sleep.
However, this effect is accompanied by reduced REM sleep, the stage of slumber where we dream. Compared to slow-wave sleep, REM sleep is not as important. Therefore, this is a fact that shows that creatine may positively impact sleep quality.
Possible Implications for Users
While the evidence on the impact of creatine on sleep is inconclusive, it is clear that supplementing with creatine can have both positive and negative effects on sleep quality. If you are considering taking creatine supplements, you should be aware of these potential side effects and use creatine responsibly and safely.
Creatine and sleep are linked. Therefore, if you feel like creatine monohydrate is affecting your daily life, you should consult your doctor. This way, they can check whether you should keep taking creatine.
Is Creatine Safe?
When taken prudently and in recommended doses, creatine is considered a safe supplement. It is one of the most thoroughly researched supplements available today, and it has been proven to be successful in boosting the power and strength of muscles in a range of populations, including athletes and older adults.
However, as with any supplement, you should consider the potential risks and side effects it can cause, no matter how unlikely they are to happen. Despite this, creatine is considered a safe supplement when used as directed and under the supervision of a qualified fitness professional or healthcare provider.
It is essential to follow the dosage and timing recommendations, stay hydrated, and monitor your reaction to ensure the highest level of safety and effectiveness.
When Is the Best Time to Take Creatine?
Now that you know if creatine affects sleep or not, you should learn when to take it. The most efficient approach is to take creatine thirty minutes after working out. This is because it has a better impact on muscle mass, strength, and overall performance (according to this study).
Also, for creatine to be effective, you should take it every day at the same dosage. This way, you will keep a constant creatinine level in your muscles, allowing them to fully benefit from it However, your needs and objectives also play into this.
Before the Work Out
If you take it before, creatine can help supply your muscles with creatine phosphate, which is an energy source for short bursts of exercise. In this case, you can lift heavier weights and do one or two more reps, which is essential for gaining muscle mass.
To do this, take three to five grams for 30 minutes before working out. Also, you should eat some carbs while drinking it; they will help your muscles absorb creatine as much as possible. The only downside is that this method could cause upset stomachs in some athletes.
After the Work Out
After a workout, taking creatine supplements can promote muscle growth and recovery since your creatine stores are depleted immediately after a vigorous workout. This will help replenish them. This will support the production of new muscle proteins and the growth of new muscle cells, so it is recommended to take it after.
To do this, take three to five grams of creatine, protein, and carbohydrates. Carbs will help your body to absorb the creatine, and the protein will provide amino acids for muscle growth.
When You Are Not Working Out
Even if you are not going to exercise, you should take creatine. This will help maintain saturation in your muscles even when you are not doing physical activity. While it is not an obligation, taking creatine supplementation on rest days may positively affect muscle growth and recovery.
However, this will not directly affect your athletic performance in the gym, it will just help to reach your goals in the long run. Therefore, while it is more important to take it immediately afterward, you should also take it on rest days.
How to Add Creatine to Your Diet
To add creatine to your diet, consult a healthcare professional first. They will advise you on the best dose and timing for your needs and goals. Also, to reduce any potential adverse effects on sleep and other aspects of your health, you need to start with a low dose, stay hydrated, and closely monitor your response.
On top of that, you should select a high-quality creatine supplement: Creatine supplements come in various forms, including powders, capsules, and liquids. Look for a reputable brand that uses high-quality ingredients and has been tested for purity by a third party.
Lastly, you must time your doses properly: The timing of creatine supplementation can affect sleep and other aspects of health. Since creatine can raise body temperature, which can affect your sleep, taking it earlier in the day may help to minimize any potential adverse effects on slumber.
Related Question
Here are some frequently asked questions on creatine and sleep.
Is It Safe to Take Creatine Supplementation Before Bed?
No, taking creatine supplementation before bed is not advised as it can raise body temperature, affecting the sleep-wake cycle. The body naturally cools down as it prepares for sleep. Therefore, rising body temperature can make falling and staying asleep more difficult.
However, some people may be less sensitive to these effects and can take creatine before bed without affecting their sleep. Therefore, you should consult with a healthcare professional to determine the best timing and dosage for your specific needs.
Does Creatine Make You More Sleepy?
No, creatine is not associated with sleepiness. Some studies suggest creatine supplementation may improve cognitive function and alertness, implying the opposite effect might be possible.
However, as with any supplement, individual responses may vary, and some people may experience drowsiness or fatigue due to taking creatine.
Does Creatine Keep You Awake Like Caffeine?
No, unlike caffeine, a stimulant, creatine cannot keep people awake. Some studies imply that creatine supplementation improves the quality of sleep, which is the opposite.
However, as with any nutritional supplement, individual responses can vary, and some athletes may experience a side effect that makes it harder for them to sleep. Therefore, you must monitor your reactions to creatine and talk to a doctor about them.
Conclusion
When it comes to sleeping, creatine has some properties that can help. While no studies have directly claimed that creatine hurts slumber, you should consult a doctor before beginning a new supplement regimen.
