Consume 5 grams of creatine per day to increase your sleep duration by nearly 50 minutes on training days when starting a demanding strength training program.

noli's read

This claim is based on a randomized clinical trial (RCT) conducted by Aguiar Bonfim Cruz et al. in 2024. The study did indeed observe that taking 5 g of creatine per day prolonged sleep by approximately 48 minutes only on the nights following a training session. However, extrapolating this result to all athletic beginners is an overstatement, as the trial was conducted on a very small sample of only 21 menstruating young women. Furthermore, this is an isolated effect that contrasts with other scientific work suggesting instead that creatine decreases the overall need for sleep or simply protects cognitive functions against fatigue in cases of sleep deprivation. To date, there is no evidence of this sleep extension in men, postmenopausal women, or experienced athletes. While the role of creatine in neuronal energy recovery is fascinating, presenting it as a universal tool for sleep extension remains a nascent and highly specific hypothesis.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3foundmyfitness.com/topics