I was interviewed today for an article about the value of recovery between workouts! It will come out in print this time in Organic Spa magazine!
One of the recovery "tools" we discussed is sleep.
I was telling the writer that we all know we should get enough sleep, but it doesn’t tend to be something most people focus on.
And as we dug into the research to prove its value, we found some really interesting information, and I thought, “everyone needs to know this!”
Even me.
I’m a classic night owl. And not even on purpose! For the first 45 years of my life, I simply wasn’t tired until late late late at night.
In fact, my son Brady and I joke that not only do we not feel tired in the late evenings, we actuallly catch a second wind and feel more awake than ever!
Can anyone relate?
Brady is just like me, and his girlfriend is the opposite, just like my husband. We spent a week with them recently, and as the two early birds went off to bed, they’d ask, “are you coming?” and Brady and I would look at each other and then reply, “nah.”
We have some of our best chats after 10pm!
But the older I get, the more my body is telling me enough is enough, in the form of feeling the effects of sleep deprivation more and more.
See, I have to get up at 5am most days of the week, so going to bed - and that doesn’t even mean to sleep - at midnight or later isn’t cutting it anymore
And when I saw the research about the effects of sleep deprivation, I am feeling a little “scared straight.”
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The opening line to their research summary:
“Sleep serves an absolutely vital physiological function and is arguably the single most important factor in exercise recovery.”
There is loads of information on this; here are the ones I want to highlight.
Sleep deprivation results in the following:
A reduction in fine motor skills.
These are things like coordination, balance, and dexterity. So even the small things you do every day - cooking, getting dressed, tying your shoes - are impacted. And when those things feel frustrating, that leads to….
An increase in negative feelings like tension, anxiety and anger.
Are you quicker to anger when tired? More impatient? Harder on yourself? Just imagine if the solution is simply to get more sleep!
A significant decrease in energy, strength, endurance, reaction time, and power output.
All things you practice in your workouts! If you’re not getting enough sleep, you won’t reap the full benefits of all that exercise work you’re putting in!
Want more? There's a LOT more.
SPEED ROUND!
increased neurocognitive, metabolic, immunologic and cardiovascular dysfunction
impaired brain function, judgment and decision-making
impairments in glucose sensitivity, which affect cravings
negative effect on growth hormone and cortisol secretion
increased inflammation
impaired muscle recovery
autonomic nervous system imbalance
slower and less accurate cognitive performance
increase in pain perception
And that's not even all of it.
But I believe I’ve made my point. Ahem.
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So how much sleep is enough?
Experts recommend 7-9 hours each and every night.
And here are 9 things you can do to improve your sleep hygiene:
Set regular routines of when you go to bed and when you wake
Prioritize a full night’s sleep over catching up with naps
If you must nap, limit it to one hour or less
Stop eating 3 hours before bedtime
Stop caffeine intake at noon
Avoid alcohol, or limit intake
Try not to exercise close to bedtime; it revs you up
Make your bedroom cool, comfortable, and dark
Avoid doing anything in bed that isn’t sleeping.
(I mean, do THAT if you want, then chop chop, to sleep you go! wink wink)
Which ones could you improve?
For even more recommendations, and for more on the research to support this information, go HERE.
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Your Turn!
Comment on this post and let me know….
Do you get enough sleep?
Do any of the negative effects listed above resonate with you?
Will you make some changes and see how you feel?
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Work with Me!
And if you need me to be your accountability partner in improving your sleep habit - or any healthy habit! - I have two ways we can work on that together!
Sign up for my Goal Getters program! >
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