{"id":35429,"date":"2025-09-09T08:00:00","date_gmt":"2025-09-09T12:00:00","guid":{"rendered":"https:\/\/blog.saatva.com\/?p=35429"},"modified":"2025-07-29T16:12:46","modified_gmt":"2025-07-29T20:12:46","slug":"creatine-and-sleep","status":"publish","type":"post","link":"https:\/\/www.saatva.com\/blog\/creatine-and-sleep\/","title":{"rendered":"Can Creatine Help You Sleep Better?"},"content":{"rendered":"\n

If you were to take a peek into the supplement<\/a> cabinet of an athlete, fitness guru, or weekend warrior, you\u2019d probably find a jar of creatine powder on the shelf. <\/p>\n\n\n\n

Creatine is popular in the health and fitness world for its ability to strengthen muscles and quickly restore energy after a burst of exercise. <\/p>\n\n\n\n

But this supplement isn\u2019t just for athletes\u2014creatine and sleep have increasingly proven to have a positive connection too. Take a look at the research we have so far about whether creatine helps you sleep. <\/p>\n\n\n\n

What is creatine?<\/h2>\n\n\n\n

Creatine is a natural source of energy<\/a> found in the body. It\u2019s a compound that is made from three amino acids<\/a> and supports muscle growth. <\/p>\n\n\n\n

\u201cCreatine comes in as a beautiful supplement that helps to replenish that energy that\u2019s lost during that high-intensity exercise,\u201d explains Suzanne Fisher, RD, LDN, registered dietitian and founder of\u00a0Women\u2019s Cycling Nutrition<\/a>. \u201cIt gives you energy that is used after high-intensity exercise, like sprinting or something where you\u2019re doing quick bursts of energy.\u201d<\/p>\n\n\n\n

You can get creatine in three ways:\u00a0through your body<\/a>, in your diet, and via additional supplementation. Your liver, kidneys, and pancreas produce creatine, which is then stored in your muscles. Good dietary sources of creatine include seafood,\u00a0red meat<\/a>, and poultry.\u00a0<\/p>\n\n\n\n

Creatine and sleep<\/h2>\n\n\n\n

Athletes often use creatine to build muscle and boost energy. There isn\u2019t a lot of research in the field of sleep medicine. But there are studies that indicate a definite link between creatine supplements and catching some Z\u2019s. <\/p>\n\n\n\n

For example, one study looked at the effects<\/a> of creatine supplementation on sleep regulation in rats. Researchers discovered that when rats received creatine, they showed a reduced need to sleep, suggesting that creatine could have therapeutic benefits for sleep-related disorders<\/a> (although more research is needed with humans).<\/p>\n\n\n\n

Another study suggested<\/a>\u00a0that creatine can help with cognition in someone who’s sleep-deprived, while\u00a0a cross-sectional study indicated a link<\/a>\u00a0between adequate creatine consumption and reduced mild sleep disturbances.<\/p>\n\n\n\n

\u201cThe last study<\/a> was done in the field of women who are still menstruating in the field of sleep medicine,\u201d says Fisher. \u201cThose women seemed to have some positive effects from taking creatine.\u201d<\/p>\n\n\n\n

Bottom line: Does creatine help you sleep? The evidence so far suggests that creatine may not directly make you sleepy\u2014but it can certainly play a supportive role in managing sleep-related challenges. <\/p>\n\n\n\n

Researchers are still working to understand how creatine affects brain energy metabolism. But the literature so far indicates that creatine supplementation can reduce the brain\u2019s perceived need for sleep, improve cognitive function<\/a> during sleep deprivation<\/a>, and even increase total sleep time after resistance training.<\/p>\n\n\n\n

Other health benefits of creatine<\/h2>\n\n\n\n

Creatine holds other potential health benefits both big and small. We already know why athletes are such a fan of this supplement: Oral creatine can help reduce muscle cramps<\/a>, build muscle mass, and quickly replenish energy. <\/p>\n\n\n\n

But emerging research is revealing lesser-known benefits of this energy source too\u2014such as \u201cneurodegenerative diseases, cancer, [and] type 2 diabetes,\u201d lists Fisher.<\/p>\n\n\n\n

For example, although the relationship between creatine and cancer<\/a> is a complex issue where more research is needed, one study showed that higher dietary creatine intake may reduce cancer risk<\/a>. <\/p>\n\n\n\n

And remember how we discussed creatine\u2019s brain benefits? These may apply to people with concussions<\/a>, depression, or traumatic brain injury\u2014and maybe one day soon, Alzheimer\u2019s disease<\/a>.<\/p>\n\n\n\n

Topical creatine\u00a0might even help protect skin cells<\/a>\u00a0from aging-related damage linked to skin cancer.<\/p>\n\n\n\n

Potential side effects of creatine<\/h2>\n\n\n\n

While creatine is generally considered safe to take, Fisher does note you should avoid adding creatine supplementation to your routine if you:<\/p>\n\n\n\n