Sleep is often overlooked when people are trying to make a change to their fitness routine, but it could be your secret weapon that unlocks a new level of athletic performance. whether you’re trying to lose weight or optimise performance, sleep could be your secret weapon that improves the quality of your life and athletic ability.

Unfortunately, we live in a world where toxic hustle culture is glorified and where sleeping less somehow means you’re more successful.

However, people who think that way are missing out on a vital part of life – sleep.

This blog post dives into the often-underestimated factor of sleep for athletes and fitness enthusiasts. It highlights the importance of quality sleep for maximising athletic performance and overall well-being.

What is Sleep?

The ability to change your state of consciousness to the point where none of your senses functions for a third of your day, every day is pretty weird.

If you think about trying to sleep too much, you’ll find it incredibly hard to fall asleep. That’s because no matter how busy your brain is during the day, you need to empty it of anxiety, fear, sadness and even happiness before you can sleep.

As strange as it may be to read, sleep (at least as we know it)is a relatively new concept.

Before 1950, people assumed sleep was a “passive activity during which the body and mind were dormant“.

However, according to sleep expert and neurologist, Mark Wu M.D, PhD, “sleep is a period during which the brain is engaged in several activities necessary to life—which are closely linked to quality of life”.

Sleep is a complex state where the body and mind are not entirely inactive. It's a period of restoration and plays a crucial role in various bodily functions.

There are two main sleep stages: NREM (non-rapid eye movement) and REM (rapid eye movement).

What is Poor Sleep?

Here are some indicators of poor sleep:

• Insufficient Sleep Duration: Aim for 7 or more hours of sleep per night. While sleep needs can vary slightly between individuals, most adults require at least 7 hours of quality sleep to function at their best. Chronic sleep deprivation, defined as regularly getting less than 7 hours of sleep, can significantly hinder athletic performance and overall health.

• Disrupted Sleep Cycles: Sleep cycles naturally alternate between NREM and REM stages throughout the night. A healthy sleep cycle includes 4-6 NREM-REM cycles. Disruptions in these cycles, caused by factors like stress, noise, or screen time before bed, can lead to fragmented sleep and decreased sleep quality.

• Inconsistent Sleep Schedules: Going to bed and waking up at irregular times disrupts your body's natural sleep-wake cycle (circadian rhythm). This can make it difficult to fall asleep or wake up feeling refreshed, and can negatively impact your overall sleep quality.

• Underlying Sleep Disorders: Certain medical conditions, such as sleep apnea or restless leg syndrome, can significantly disrupt sleep patterns and quality. If you suspect you may have a sleep disorder, consult with a healthcare professional for proper diagnosis and treatment.

The Impact of Poor Sleep on Sports Performance

Studies have shown that poor sleep can negatively affect athletes in several ways, including:

• Decreased cognitive function (focus, decision-making)

• Reduced muscular strength and speed

• Increased risk of injuries

• Slower reaction times

• Impaired learning and memory

• Decreased mental well-being (mood, motivation)

• Reduced aerobic capacity

• Hindered recovery

For more in-depth information on the science behind sleep and athletic performance, you can refer to these resources:

• Sleep Foundation - Sleep, Athletic Performance, and Recovery

• The Sports Institute - Impacts of Sleep on Athletic Performance

• National Institutes of Health - Sleep Deprivation and Deficiency

How to Track Your Sleep

Tips for Better Sleep

Developing healthy sleep habits takes practice. Here are some strategies to improve your sleep quality:

1. Plan your day: Note down the important tasks for tomorrow to avoid worrying about them at night.

2. Turn the lights off: Create a dark sleep environment, even with eyes closed, light can disrupt sleep.

3. No screens: Avoid electronic devices (phones, laptops) for at least 30 minutes before bed as they emit blue light that can interfere with sleep.

4. Set a sleep schedule: Go to bed and wake up at consistent times to regulate your body clock.

5. Avoid late-night meals: Eating heavy meals close to bedtime can cause indigestion and disrupt sleep.

6. Maintain a routine: Consistency in sleep and wake times helps your body adjust.

7. Bed for sleep only: Avoid using your bed for activities other than sleep. If you can't fall asleep after 20 minutes, get out of bed and engage in a relaxing activity until you feel drowsy.

8. Eat right throughout the day: A balanced diet with whole foods promotes overall health and sleep quality.

9. Limit caffeine intake: Caffeine can stay in your system for several hours, so avoid it after 3 PM.

10. Cool down for sleep: A comfortable, cool sleep environment is essential.

11. Journal for relaxation: Writing down worries before bed can clear your head and promote sleep.

Summary

By prioritising quality sleep and incorporating these tips, you can unlock a new level of athletic performance and overall well-being.

Understanding the complexity of sleep and recognising poor sleep indicators is crucial. Poor sleep can significantly impair cognitive function, physical performance, and mental well-being, ultimately hindering athletic success.

Utilising tools like sleep trackers and implementing healthy sleep habits are vital steps toward improving sleep quality. By acknowledging the importance of sleep and adopting effective sleep strategies, you can unlock your full athletic potential and lead a healthier, more athletic life.