Super Sleepers
8.12.2022
Written by Bryce Hounsome
Effects of Sleep
First of all, (and this is not meant as a scare tactic), there is not a single mental health disorder where a normal sleep pattern is present. For starters, this highlights how important sleep is when regulating brain activity. Now if we look at how sleep can impact both physical activity and everyday function, it has by far the most effective cost to benefit ratio. 8+ hours sleep per night, will go a long way to improving your performance, both physically and mentally.
There are hundreds of scientific studies exploring the relationship between sleep and human performance and these are some of the main benefits:
Reduction in Injury Risk
Improved Recovery
Improved Concentration
Improved Strength
Improved Reaction Time
Improved Time to Physical Exhaustion
Better Decision Making
Sleep Tips
Stick to a Schedule
Go to bed and wake up at the same time each day. Sleep debt cannot be repaid by simply getting an ‘early night’. If you have 2 hours sleep one night and 14 hours sleep the next night, how would you feel?
If you have an early morning workout as a weekly fixture during the week, then your best bet is to stick to this schedule as consistently as possible. Waking up at 5am for an early morning workout on a weekday and then laying in until 10am at the weekend is the equivalent of telling your body you’re in a different time zone. For anyone who has experienced jet leg, you’ll know this is not ideal and is the last feeling we want to have when starting a packed week.
Cool Bedroom
In order to fall asleep, our bodies internal temperature needs to drop. Therefore, it is better to have a cold bedroom than a warm one. That’s why we tend to feel ‘cosy’ on cold evenings.
Light Exposure
Melatonin is a chemical messenger that tells the brain and body that it is time to start winding down for the night. However, this hormone only kicks in once blue light diminishes. Balancing working life can be very challenging, and sending some emails in bed might seem like a good solution, however when compared to reading a book or turning off electrical devices, an iPad blocks the ‘it’s time to sleep’ melatonin by 50%, tricking our brains into thinking it’s day time and impairing the quality of sleep.
Closing Thoughts
The body’s natural sleep is controlled by light and temperature
A good night’s sleep is the most powerful recovery tool for any person
All performance markers in both physical activity and everyday life are downgraded with <8 hours of sleep
Keep the environment cool, dark and consistent in terms of schedule
Limit device usage within 2 hours before bed
