“Sleep is food for the brain, sleep is fuel for exercise”
Hi everyone, Donogh here from PFP. In this blog I’m going to discuss the importance of sleep and how you might be able to improve your sleep – your secret weapon!
Sleep can aid the body in growth and repair as cortisol, a known muscle eater is reduced during sleep. Sleep is the best time for growth and repair as testosterone and human growth hormone are at their peak. A reduction in sleep means a reduction in muscle building time. Long periods without sleep can increase stress to key organs and cause muscle soreness. Sleep has been shown to improve motor learning and reduce anxiety. Research has even shown that 8+ hours of sleep can reduce your risk of injury.
So, what are the consequences of poor sleeping patterns?
• Poor concentration, Poor Decision Making, Poor memory Recall
• Mood Disturbance, Increased Anxiety, Depression,
• Reduced Testosterone, Reduced Growth Hormone, Increased Cortisol, Reduced natural adrenal release
• Increased risk of illness
• Loss in Lean Tissue, Increase in Body Fat
• Increase stress to key organs
Did you know that research has also shown that being awake constantly for 17 hours has the same effect as 0.05% blood alcohol levels! To avoid this effect, it is advised to try nap throughout the day if you have a long day. A 20 minute nap has been shown to enhance alertness, concentration and motor skills. Be careful not to nap too long though as naps between 45min and 90min may have you waking up groggy and disoriented.
What strategies can we implement to try sleep better?
- Educate – Understand the importance sleep plays in your lifestyle
- Routine – Determine your sleep requirements and meet them nightly, try go to bed around the same time every night
- Environment – Create a dark, quiet, comfortable and a technology free bedroom. Avoid using your phone, tablet or laptop 1 hour prior to going to sleep. Activate the blue light filter on your phone/tablet. Or try out the blue light blocking glasses - available here
- Periodize Sleep – Try creating times within busy days that you can have a nap
- Nutrition – Stabilize blood sugar levels, restrict caffeine consumption after 3pm so your bodies melatonin production isn’t interrupted
Sleep is one of the most underappreciated part of our lifestyle but it can play a huge role in helping us reach our goals. Hopefully from this you can take away how important it is and try to improve it just a little.
As always, if you have any questions just pop in and ask one of us.
Talk to ye soon,