Seeking the secret to peak performance? Sleep on it
Letting your body get enough rest will boost energy, writes Helen Vanderburg
We can all agree that getting a good night’s sleep makes you feel better but did you realize that lack of sleep affects more than just your mood? Sleep and sleep quality are as important as exercise and nutrition when it comes to health, performance, wellbeing and, yes, weight control.
Chronic poor sleep messes with the body’s natural ability to restore itself, leading to increased illness, hormonal imbalances and fat distribution and reduced mental capacities, energy and exercise performance.
There are five stages of sleep. The first four are non-rapid eye movement stages and the final stage is rapid eye movement sleep.
Stages 3 and 4 are important to the body’s recovery from exercise. In the beginning of deep sleep, in stage 3, is when human growth hormone (HGH) starts to be released. HGH is important because it stimulates growth, cell reproduction and cell regeneration.
In stage 4, during the deepest sleep, HGH repairs and replenishes physical and mental energy. In other words, this is where the magic happens to enhance performance.
How much sleep we need varies from person to person. Generally, most adults need seven to nine hours of uninterrupted sleep per night. Interestingly, most adults get far less than that and the quality of sleep may not be high enough to get the full benefits of rest. And sleep loss can accumulate into a sleep deficit.
Consider that if you lose 60 minutes of sleep a night, within a week you will have lost a full night of sleep.
In looking at the effects of sleep deprivation, losing two hours of sleep a night can significantly impair performance, focus, memory and decision-making.
When it comes to sleep and body composition, a number of studies show that the total hours of sleep per night and time of going to sleep correlate to weight gain. There appears to be a relationship between body fat gain and shorter sleeping hours and later bedtimes.
It is not clear yet whether poor sleep is a cause or a result of excess body fat. Speculation is that sleep deprivation interrupts the hormones that regulate appetite, which results in body fat accumulation. With changes in hormonal balance and a decrease of HGH and potential increase in cortisol, a stress hormone, this can lead to weight gain.
In addition, sleep reduction appears to be an important risk factor for metabolic syndrome. Changes in the brain’s signals for hunger and satiety hormones, which trigger the body to store energy, all lead to weight gain as well as additional energy intake, which is required to sustain additional hours of wakefulness.
Fortunately, getting into a good sleeping pattern can quickly reduce the risks and negative effects of lack of sleep. Developing sleep habits and being aware of the factors that affect sleep can help you get a better night’s rest and ultimately lead to better health, fitness, performance and mindset.
Just as you would design a workout program to get the best results, think of your sleep routine in the same way. Begin by creating a strategy and a routine.
Start with a consistent bedtime. Our bodies like regularity and keeping to regular bed and wake-up times helps in getting a deeper sleep. According to sleep experts, our natural circadian rhythms work in a way that means getting to bed before 11 p.m. is more beneficial than moving bedtime to later in the evening.
Creating a routine helps the body to know when to release relaxing hormones and begin to prepare for rest.
Give yourself time to wind down from the day. Start the process of getting ready for bed at least 30 minutes before your scheduled bedtime.
Determine which activities help you relax. Consider a warm bath or meditation. Breathing exercises and easy stretching or yoga can help calm the mind and body.
Turn off electronics. Digital devices stimulate our brain with the light, noise and mental demands. Unplug all screens — including your phone, tablet and TV — at least 30 minutes before bed. Program a time for your devices to go to “night light” on your background screen. Our brains produce melatonin as light levels decrease, allowing for a better sleep.
Regular exercise helps normalize circadian rhythms, and decrease mental stress responses. The timing of exercise and sleep is very individual, so take time to determine when is the best time of day for you to exercise. A high-intensity workout later in the day may lead to high energy before bed.
Limit caffeine and alcohol in the evening, especially if you struggle with sleep.
Use blackout curtains to block light and use low-wattage lighting in the evening.
Lower the temperature in your bedroom before and during sleep. The body likes cooler temperatures. A mild drop in body temperature helps induce sleep. A room temperature of 15.5 C to 18 C is recommended by the Better Sleep Council.
Sleep well.