{"id":12990,"date":"2022-03-16T05:03:33","date_gmt":"2022-03-16T10:03:33","guid":{"rendered":"https:\/\/gncholdings.wpengine.com\/learn\/beauty\/supplements-to-avoid-taking-before-bed\/"},"modified":"2025-05-29T04:59:50","modified_gmt":"2025-05-29T09:59:50","slug":"supplements-to-avoid-taking-before-bed","status":"publish","type":"post","link":"https:\/\/www.gnc.com\/learn\/wellness\/supplements-to-avoid-taking-before-bed.html","title":{"rendered":"Supplements To Avoid Taking Before Bed"},"content":{"rendered":"

Sleep. We all need it. And most of us want more of it. In 2014, the U.S. Centers for Disease Control reported that 35% of all adults experience short sleep duration, which is defined as less than 7 hours per night.1<\/a><\/sup><\/p>\n

For the millions suffering from sleep issues, there are plenty of dietary supplement options that can help you fall asleep and stay asleep. But what about the other side of the pillow? What supplements should you dodge before bedtime? In general, you should try to avoid products that have a stimulating impact on the body or provide a sensory effect. These energizing or stimulating ingredients and products may have a direct impact on your sleep.<\/p>\n

Supplements to Avoid Before Bed<\/h2>\n

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Pre-Workout<\/h3>\n

The intent of a pre-workout supplement<\/a> is to give you a boost of energy to help push through a tough exercise session. Which is the exact opposite of what you want right before bedtime. Pre-workouts typically contain energizing ingredients such as caffeine. If you like to work out at night, give non-stimulant versions of thermogenics<\/a> or pre-workouts a try.<\/p>\n

READ MORE:<\/b> Common Pre-Workout Ingredients And What They Do<\/a><\/p>\n

Caffeine<\/h3>\n

Typically found in coffee and soda, caffeine is the most commonly used stimulant in the world. And for good reason. Caffeine stimulates the central nervous system, muscles and other organs, which can enhance mental alertness, reduce fatigue and improve exercise performance. This energizing compound reaches peak concentrations around 45 minutes after consumption and the effects can last hours.<\/p>\n

The half-life of caffeine is about 4 to 5 hours, which means that half the caffeine you consume will be eliminated by the body in 4 to 5 hours, but the other half will still have lingering effects.2<\/a>, 3<\/a><\/sup> Scientific evidence shows that caffeine can prolong the time it takes to fall asleep, reduce total sleep time and worsen perceived sleep quality.4<\/a><\/sup> While there are individual differences in caffeine metabolism and sensitivity, it is generally recommended to avoid caffeine at least 6 hours before bedtime.2<\/a>, 3<\/a><\/sup><\/p>\n

When it comes to supplements, you\u2019ll have to check the facts panel to see if they contain caffeine. The usual suspects are products such as pre-workouts, thermogenics (or fat burners), and energy pills, shots and drinks. However caffeine can be found in other surprising products, such as multivitamins<\/a>.<\/p>\n

Keep an eye out for these ingredients, which are common sources of caffeine:3<\/a><\/sup><\/p>\n