Sleep is a naturally occurring, biologically necessary function for human development and performance. From the standpoint of evolution, sleep leaves an organism vulnerable to attacks and thus susceptible. Yet, we have continued to need sleep through evolution. Sleep is integral for health, performance, and development. One of the best resources that I have come across regarding sleep is a book titled, Why We Sleep by Matthew Walker. In the book he discusses in detail the importance of sleep. Below is a list of side effects from lack of sleep, most of them are discussed in Walker's book.
- Delayed reaction time
- Increase in cortisol (stress hormone) and decrease in testosterone
- Decreased thermoregulation (ability to control body heat)
- Dysregulates appetite (increases cravings for simple energy boosts)
- Inhibits learning and memory
- Depresses immune system and inhibits recovery from sport, exercise, and injury
- Does not allow for natural "cleaning" of the brain leading to long term health concerns
These are a simple few that could be a blog post of their own. The point is that poor sleep can be very detrimental to health and performance. However, I don't think that it is as important to know what the side effects are as much as knowing how you can improve.
First and foremost, control what you can control. This will be an overarching theme with a lot of these posts but it often reigns true. There are lifestyle adjustments that you can make to get a better and more consistent night sleep.
Routine - Many of us have a morning routine but few have a nightly routine. We wake up to an alarm, brush our teeth, shower, eat breakfast, etc. We are habitual animals. Our brains put us in autopilot. Think of the routine of a starting pitcher or the pre-game routine of a position player. The same applies to sleep. By completing a pre-sleep routine, the actions put the brain into a state of sleep. Prior to "bed-time" try to establish a routine. 30 minutes prior, turn off or put away electronics (TV, computer, phone). Try reading, stretching, or prepping for the next day. Perhaps you take a warm shower prior to bed or meditate.
Consistency - In addition to establishing a routine, be consistent. Like I said above, we are habitual animals. I generally recommend going to bed and waking up within an hour each day. For example, if I go to bed typically at 10 PM, I should try to be asleep no earlier than 9:30 PM and no later than 10:30 PM. This also applies to waking up. If I try to wake up at 7:00 AM, I should try to wake up in a window from 6:30 AM to 7:30 AM. How does this look for you on the weekend? Again, control what you can control. An overnight bus trip isn't something that is avoidable but sleeping until noon on the weekends could be.
Duration - 8 hours continues to be the number that I hear recommended most consistently. I think there are a lot of people that underestimate how much sleep they really need and I've come across this in what I have read as well. In reality, very few (I'd have to look up the percentage but I believe it is in single digits) need less than 8 hours a night. Furthermore, you may need 9 or 10+ hours of sleep, especially during adolescence. My recommendation is to experiment. For a week or two, try sleeping 9 hours a night consistently and journal each day when you wake up and go to bed. Then adjust, maybe 8 is your magic number, maybe 8 1/2 hours better suits you, just be aware of extenuating circumstances that my effect your sleep quality.
Environment - The environment that we sleep in can greatly effect our sleep quality. Luckily, this is something we have some control over. The physiological process of falling asleep is a cascade of chemicals that takes the brain from alert to asleep. Having a cooler room temperature, a dark room, and limiting distractions from electronics creates an atmosphere for healthy sleep. Our brains also need to associate our beds and bedrooms with sleep. When we are on the road, I suggest getting out of the hotel room as much as possible. The hotel lobby or a local coffee shop may be a great place to get work done or watch Netflix, allowing your brain to associate the hotel room with sleeping. Similarly when at home, try to keep your bedroom for sleeping.
I am sure I will revisit sleeping in the near future. Matthew Walker talks about sleeping not being a pillar of health but the foundation that pillars of health rest on. Focusing on the processes above will hopefully help you to get better quality sleep and reap the benefits for health and performance.
That's all for now...from the training room
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