25 July 2023
One of the most important, if not the most important, recovery tools is sleep. I know many of you, especially you younger individuals, can train hard and eat relatively well, but your sleep may be poor, and this could be the reason for not seeing the desired improvements. Importantly, it's not just about the quantity of sleep but also the quality!
Current research suggests that a lack of good quality sleep is associated with impaired cognitive function, physical performance, and can significantly impact other health factors, such as metabolic function, blood glucose, and inflammation in the body. Therefore, it is crucial to prioritize good sleep for improved performance, recovery, and overall health.
You may have some valid excuses for poor sleep, such as kids, work, or staying up late to watch your favorite TV series. As a coach, I've heard them all. But here's the thing, if you value your progress in the gym and your long-term health, you have to make a change. Not only that, making positive changes to your sleep habits can lead to increased productivity during the day, freeing up more time.
Here are my tips to help you get the best possible sleep:
Start by fixing your sleep cycle: The circadian rhythm, our own biological clock, is a crucial aspect of your sleep. According to Matthew Walker, founder of the Centre of Human Sleep Science and author of "Why We Sleep," enhancing sleep quality can be achieved by maintaining consistent bed and wake-up times each day. Set a nightly target to go to bed and wake up at specific times, treating your sleep with the same attentiveness as training and nutrition.
Next, improve your sleep hygiene and environment: Keep your room cool, ideally between 15-20 degrees Celsius (60-67 Fahrenheit). You can achieve this by opening windows or using a fan if necessary. Create a sleep-friendly space in your bedroom, free from distractions like TVs and phones. Place your phone on the bedside table in do not disturb mode, or if easily distracted, store it in a cupboard or drawer. Also, ensure your bedding is clean and comfortable, eliminating all possible distractions.
Consider the pre-bed routine: Address the issue of blue light emitted by phones, laptops, and TVs, as it can hinder the release of melatonin, a hormone that regulates sleep. To mitigate this, you can enable night mode on your devices or invest in blue light blocking glasses, available on platforms like Amazon. Additionally, minimize technology exposure at least 30 minutes before bedtime, and engage in relaxing activities like reading, meditation, taking a bath, or listening to a soothing podcast or audiobook.
Limit caffeine intake: Restricting caffeine consumption 4-6 hours before bedtime is essential for better sleep, regardless of fatigue levels. Caffeine can stimulate the production of adrenaline, an alertness-boosting hormone linked to the body's fight or flight response. This increase in adrenaline raises heart rate, breathing, and vigilance, hindering the effectiveness of adenosine, a chemical responsible for inducing drowsiness and regulating sleep-wake cycles.
For nightshift workers, I understand that following a strict sleep cycle can be challenging. However, you can still ensure points 2-4 are implemented. If you are on nightshift, make sure to head home and get to bed as soon as possible after work, minimizing daylight exposure. Try to create similar sleeping conditions to nighttime, ensuring your room is cool and dark, and aim to get a similar amount of sleep.
You can track your sleep using a smartwatch or tracker, which can give you insights into your sleep patterns and the improvements resulting from implementing the above points.
If you haven't already been focusing on these aspects, start gradually improving your sleep, and you'll notice how quickly you'll progress in the gym – the gains will come rolling in! If this article has been helpful to you, please drop me a message on Instagram.