Have you ever experienced a lack of sleep? It could have started by not having enough mental and physical stimulation throughout the day. Perhaps your final research paper was due at 11:59, or maybe you remembered every embarrassing moment you ever had while trying to sleep.
Either way, as you wake up the next day, that groggy feeling weighs down on you as you wish nothing more than to go back to bed.
From young children to bustling adults, anyone can suffer the consequences of not having enough sleep. Sleep is our forgotten superpower. If you master it, the benefits far outway any reason to not give yourself a full night’s rest.
The importance of sleep
The National Institute of Health article “Why is Sleep Important?” quickly notes that sleep helps support healthy brain functions and maintains physical health. In children and teens, sleep becomes a catalyst for growth and development. As for adults, lack of sleep can alter reaction speeds, work ability, learning capabilities and, in more extreme cases, affect your body’s health.
If you train at any Easton facility, you will quickly find out that your body’s recovery can be hindered by the big three; sleep, eating habits and your training schedule.
In the John Hopkins Medicine article “The effects of sleep deprivation,” the more notable effects of sleep deprivation includes impacts on your immunity system — a whoping 48% increased risk of developing heart disease and a 50% higher risk for obesity if you’re sleeping less than 5 hours nightly. Making this low amount of sleep a habit will also affect your ability to return to a normal sleep cycle.
The benefits of sleep
Getting enough sleep has been linked to getting sick less often, lowering your risks for serious health problems like heart disease and diabetes, thinking more clearly and forming long term memories.
On average, adults need at least 7 hours of sleep each night. However, the quality of sleep is just as important. To achieve quality sleep, it’s essential to maintain a regular sleep schedule.
Effective strategies for better sleeping habits.
The Mayo Clinic suggests 6 steps for better sleep:
Stick to a sleep schedule
This is a no-brainer: if you stick to a consistent sleep schedule, your body will gradually acclimate. Eventually, falling asleep at 10:00 PM will no longer feel difficult.
Tip: If you can’t fall asleep, try relaxing activities like reading, listening to calming music or meditating. Repeat as necessary until you feel drowsy.
Pay attention to what you eat or drink
Avoid heavy meals a few hours before bedtime as discomfort can easily disrupt sleep. Avoid beverages with caffeine or nicotine, as stimulates take a few hours to wear off.
Create a restful environment
You’ve likely heard the phrase “stay calm, cool, and collected,” but for sleep, it’s “keep your room cool, dark, and quiet.” Unless you can sleep through a freight train passing by your window, making your room more appealing for rest will help the night pass by more smoothly.
Limit daytime naps
We’re not cats; if you sleep longer than an hour, that’s no longer considered a nap. Little rests can help depending on your situation, but if you’re noticing that an affect on your sleep cycle, it’s time to avoid napping late in the day.
Include physical activity in your daily routine
Optimally, you want to aim for 8,000-10,000 steps a day. If you’re not used to doing so much walking, you can begin with 3,000-5,000 steps and increase it incrementally.
Manage stress
Stress can significantly disrupt sleep. Try resolving any concerns before bed. If that’s not possible, set them aside for tomorrow, and focus on winding down.
Life is not always linear, and there will be days when you don’t get enough sleep. However, developing healthy sleep habits is crucial for maintaining your overall well-being. Sleep is vital for your health, and if you’re training, it becomes even more essential for recovery, muscle growth, and cognitive performance.
Sleep is a powerful tool that many overlook, but mastering the art of sleep can help you master the art of training.
[Recovery Techniques for Athletes: Rest, Sleep and Injury Rehab]
Putting it to the test
I can’t just talk the talk without walking the walk. To put some of this to the test, for the past two months, I’ve been experimenting with my sleep schedule.
I started by testing how lack of sleep would impact my productivity. During January, I intentionally went to sleep between 1 and 3 AM to see the effects. I would then wake up at 8 AM for work (I work a 9-to-5 everyday, so that was consistent.)
Initial impressions: Waking up was a grueling process. I felt sluggish and needed about 10-15 minutes just to get off the bed. During work hours, my productivity plummeted, and I struggled to handle stress. Irritability was higher than usual, and I found myself relying on caffeine to stay alert. Caffeine would usually help for about an hour before I needed a refill. Without caffeine, my attention span became non-existent, and meetings were a struggle. I yawned so much that I gave myself a neck cramp!
When it was time to work out, I made more excuses than ever to not do it, and when I did get in the gym, I couldn’t wait to get out. I felt feeble and less motivated than usual to get through a basic workout. I noticed my recovery took longer, and muscle soreness lasted longer than usual. Waking up with only a few hours of sleep resulted in an overall fatigue for both my mental and physical health.
During February, my goal was to get to sleep by 11:00 PM or earlier. My body found this a challenge at first, due to having gotten used to going to bed late. I spent the first week working on my sleep schedule. I bought blackout curtains and tried meditating, reading and counting sheep. What helped me the most was putting away my devices an hour before bed and capitalizing on the moment I felt drowsy.
After a couple of days, I started noticing a few changes. When I woke up, it felt easier to get out of bed and get ready for the day. I did not feel the need to rely on caffeine for a boost of energy. Working out was less daunting and the recovery phase felt better.
With 8-9 hours of sleep, my body felt less sore the next day, and the overall fatigue I felt from the previous month began to disappear. I handled stress more efficiently and the irritability I felt throughout the previous month died down. With this new schedule, I would even wake up a few minutes before the alarm went off. In conclusion, I personally felt the best with 8-9 hrs of sleep, and with 11-12PM as the best time to fall asleep!
Based on my personal experience and research, I can confidently say that sleep is a super power. The benefits of proper sleep are undeniable, and the improvements it can bring to your productivity, physical recovery, and overall well-being are game-changing.
I encourage everyone to try this for themselves, and I’m confident that within a few weeks, you’ll start noticing positive changes.
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