Sleep
The most potent recovery tool we have!
In this blog post I am going to discuss SLEEP! It is (in my opinion) the best tool in your recovery tool belt in between workouts. Of course, there are unavoidable variables that will impact the amount of sleep available in your schedule sometimes, but for the sake of education, I am going to outline what happens when we sleep, how to improve your sleep hygiene and provide a recommendation for how much we should get every single night.
What happens when we sleep?
NREM (Non-Rapid Eye Movement) sleep involves the initial phases where the body repairs tissues, builds bone and muscle, and strengthens the immune system. REM (Rapid Eye Movement) sleep, occurring later in the sleep cycle, is essential for cognitive functions, memory consolidation, and emotional regulation. Growth hormone is released during deep sleep and promotes muscle repair and growth. Testosterone, which is crucial for muscle development, also peaks during deep sleep.
How can we improve our sleep hygiene?
Have a consistent sleep-wake cycle: Go to bed and wake up at the same time every day, even on weekends. This will help regulate your circadian rhythm aka your body's internal clock.
Create a relaxing bedtime routine: Do low-key activities like reading a book (not on a device with blue light), slow gentle stretching, taking a bubble bath, or doing an audio-guided meditation to signal to your body that it's time to wind down and sleep time is approaching.
Optimize your sleep environment: Keep your bedroom cool, dark, and quiet. Place electronic devices away from you, so you can focus on relaxing. Consider using a white noise machine or nature sounds to create a consistent, low-level sound that helps drown out sudden or distracting noises in your environment and can facilitate falling asleep.
Limit screen time before bed: Reduce exposure to electronic devices for 2 hours before you get into bed, as the blue light emitted can interfere with the production of the sleep hormone melatonin.
How much sleep should we get daily?
Adults should aim for 7-9 hours of sleep per night for optimal health, performance, and well-being.
What happens when we do not get adequate sleep?
In terms of cognition, we will experience reduced focus, attention, and problem-solving skills. In terms of mental health, we may notice increased irritability, mood swings, and higher stress levels. When we do not get adequate sleep it increases our susceptibility to illness and extends recovery times. We demonstrate decreased coordination, slower reaction times, and muscle recovery is compromised. In a study published in the journal Sleep, researchers found that even a single night of partial sleep deprivation (4 hours of sleep) could impair cognitive performance and mood changes. Chronic sleep deprivation, occurring over an extended period, can lead to more severe consequences, including increased risk of chronic health conditions such as obesity, diabetes, and cardiovascular diseases.
I encourage you to set a routine and stick to it. If you are unable to maintain the targeted sleep, then modify the intensity of your training to account for reduced recovery. If you have inadequate sleep for >3 months without clear cause (example: young children), then I would recommend consulting with a sleep specialist to consider options that will help you improve sleep duration and quality.
