Prioritizing Sleep to Maximize Performance
Sleep
We all know how important sleep is, but I can guarantee that most of us are getting well below the amount we need to thrive. How many of us wake up in the morning, and our first action is to reach for the coffee pot??
Not only is this a perfect representation of a lack of sleep, but it also does very little to wake you up. Caffeine works in the brain to block adenosine from binding to receptors, essentially tricking your brain into thinking it is not tired, rather than providing you with more energy. Sadly, this routine becomes commonplace, and overtime the caffeine dependency increases dramatically. (Don’t feel guilty though. I am currently drinking coffee while writing this post.)
I’m not saying coffee or caffeine are bad things, only that they should be used as a tool when necessary, not as an everyday dependence. Another fun fact, when you wake up in the morning, cortisol levels are incredibly high. This stress hormone limits the amount of caffeine absorption that can occur in the body. Meaning, that first cup of coffee, may increase cortisol and stress levels, rather than providing you with energy. If you really want that morning java to give you the kick you need, try drinking your first cup between 9:30am and 11:30am. This is when cortisol levels start to drop, and you will notice a significant difference. You can thank me later.
So, how can limited sleep impact our performance in the gym and in life? Sleep is our opportunity to recharge our batteries, recover from our workouts, and prepare for the next day. Without proper sleep, our brain and bodies slowly start to disintegrate as the pattern continues. Motivation, energy, mood, coordination, and decision-making decrease. While body aches and pains, brain fog, and fatigue all increase. This is a recipe for disaster that coffee simply cannot fix.
So, what are some things that we can do to ensure we get sufficient, high-quality sleep?
Minimize or Avoid Stimulants:
Avoid alcohol at all costs. It will disrupt your sleeping pattern. If unavoidable, try to stop consumption at least 3 hours before bedtime.
Try to avoid caffeine after 2pm, or even close to 12pm if you are sensitive. Caffeine has a half-life of 6-8 hours. So, if your last cup of coffee is at 2pm, half of that caffeine is still working its way through your body by 10pm.
Nighttime Tension and Anxiety:
Avoid anything stressful or anxiety provoking before bedtime. This could include watching the news, paying bills, work emails, etc.
If these thoughts are preventing you from sleeping, write them down in a journal. It will create space in your brain to help ease into sleep. (They will still be there in the morning.)
Sleep Planning and Preparation:
Create a sleep plan that allows you to be in bed for 8.5-9 hours. This will allow you time to fall asleep, without stressing about how much sleep you will actually get.
Try to find the same sleep and wake times every day. (Yes, this means weekends too!)
Strategies to Use with Trouble Falling or Staying Asleep:
Do not stay in bed for longer than 30 minutes without falling asleep. If this happens, go to another relaxing room, and find another activity, maybe reading or meditating. (This is not a time to watch TV.)
Light, Noise, Temperature, and Environmental Issues:
Light, noise, temperature, and environment are major factors for sleep.
Make sure your sleeping environment is dark, quiet, and cool.
Try to remove or limit the number of electronic devices in your sleeping environment. These devices will restrict the sleeping ability for your brain.
Try to decrease the use of electronics at least 30 minutes before bedtime. One or two hours in even better.
Bedding and Pillows:
If your sleep environment is no longer enticing, try purchasing new bedding, or pillows. It can make falling asleep more exciting.
Plus, pillows should be replaced every 6-12 months.
Supplements and Light Therapy:
Your sleep routine should begin the moment you wake up. One of the most powerful ways to set your biological clock is to get direct sunlight on your skin and eyes when you wake up in the morning. Have your cup of coffee outside or go for a walk in the morning to get some sunlight. It will help regulate your circadian rhythm.
Some supplements have been shown to be beneficial to promote relaxation and sleepiness:
Evening herbal teas that contain valerian, chamomile, passionflower, or lavender can help promote relaxation. Plus, the act of making tea is a great addition to an evening bedtime routine.
Melatonin (1-5mg) roughly an hour before bedtime. Although most clinical studies have shown beneficial effects begin at 0.3mg.
Magnesium (200-400mg) to promote relaxation. Start with a low dose to build up tolerance. Magnesium can create gastrointestinal distress.
5-HTP (50-200mg) 1 hour before bedtime. 5-HTP is an amino acid that acts as a metabolic intermediate in the production of serotonin.
Not all of these sleep suggestions need to happen at once. Pick one or two that seem the easiest to add to your routine and start there. Once they become habitual, you can look at adding another practice.
With improved sleep quality, you will notice your mood, energy, focus, and performance all improve. As a result, workouts will feel easier, body composition will improve, and it will not be the result of working harder in the gym. It will be from setting your body up for success, prioritizing sleep in order to maximize performance.
Work Smarter. Not Harder.