Why You Should Care About Sleep
Rest, Recover, Repeat.
sleep plays a vital role in athletic performance, recovery, body composition and total health - yet it is over under looked.
Let's dive into why sleep is so essential and how you can enhance your sleep quality to reach your full potential.
The Science Behind Sleep
Sleep is a complex process that involves multiple stages, each playing a unique role in your overall health and performance. There are two main types of sleep: non-REM (rapid eye movement) and REM sleep. Non-REM sleep is divided into three stages, ranging from light sleep (Stage 1) to deep sleep (Stage 3). REM sleep is when most dreaming occurs and is crucial for cognitive functions like memory and learning.
Stage 1 (Light Sleep): This is the transition period between wakefulness and sleep. It's easy to wake up during this stage.
Stage 2 (Light Sleep): Your body temperature drops, heart rate slows, and you become disengaged from your surroundings.
Stage 3 (Deep Sleep): This stage is crucial for physical recovery. During deep sleep, your body repairs muscles and tissues, stimulates growth and development, and boosts immune function.
REM Sleep: This stage is essential for mental recovery, cognitive functions, and emotional health. Your brain consolidates memories and processes information.
Sleep and Athletic Performance
For athletes, sleep is a non-negotiable component of peak performance. Here’s why:
Recovery: Deep sleep is when your body repairs muscle tissues and replenishes energy stores. Lack of deep sleep can hinder muscle recovery, leading to decreased performance and increased risk of injury.
Hormone Regulation: Sleep influences the release of growth hormone, which is essential for muscle growth and repair. Additionally, poor sleep can disrupt the balance of hunger hormones, ghrelin and leptin, leading to increased appetite and potential weight gain.
Cognitive Function: REM sleep enhances cognitive functions such as problem-solving, decision-making, and focus. These are critical for athletes who need to strategize and stay mentally sharp during training and competition. It is also key for athletes who need to remain mentally sharp to execute highly technical movements under a heavy weight.
For even more information about sleep and athletic performance, read here!
Sleep and Body Composition
Achieving and maintaining an optimal body composition is a common goal for many athletes. Sleep plays a significant role in this:
Metabolism:
Quality sleep can help maintain a healthy metabolic rate. Poor sleep can slow down metabolism, making it harder to lose fat and maintain a healthy weight.
Hunger Hormones: Adequate sleep helps maintain a balance between leptin (the hormone that signals fullness) and ghrelin (the hormone that stimulates hunger). Poor sleep can increase ghrelin and decrease leptin, leading to increased hunger.
Appeal of Hyper-Palatable, Calorically Dense Foods: When athletes are tired from poor-quality sleep, they often crave sugary foods as a quick source of energy to combat fatigue and boost alertness. While enjoying sugary foods is not inherently bad, it can disrupt blood sugar levels and further contribute to poor energy.
Tips to Improve Sleep Quality
Reduce Screen Time Two Hours Before Bed📱 Blue light from screens can interfere with the production of melatonin, a hormone that regulates sleep. Limiting screen time helps your body naturally prepare for sleep.
Develop an Evening Routine 🌆 Establishing a calming pre-sleep routine signals to your body that it's time to wind down. This could include reading, taking a warm bath, stretching or practicing relaxation techniques.
Limit Light in the Bedroom💡 Darkness promotes the production of melatonin. Use dark curtains and remove electronic devices that emit light to create a sleep-conducive environment.
Set a Cool Temperature in Your Room 🥶 A cooler room temperature (around 65°F or 18°C) is ideal for sleep. It helps your body maintain a lower core temperature, which is helpful for optimal sleep.
Wake Up at the Same Time Every Day ⏰ Consistency helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.
Limit Caffeine Intake ☕ Caffeine can stay in your system for up to 8 hours. Avoid consuming it in the afternoon and evening to prevent it from disrupting your sleep.
Prioritizing sleep is not just about feeling rested; it's about unlocking your full athletic potential. 🏋️♂️
If you are looking to improve performance, body composition and overall health, consider working with a nutrition coach who understands the unique needs of Olympic weightlifters and Crossfit athletes.
At Broken Arrow Sports Nutrition, we specialize in creating individualized nutrition and lifestyle plans to help you achieve your goals.
Schedule a free consultation today!
Hi, I’m Katie!
I work with strength and power athletes to ensure their nutrition supports their rigorous training needs.
As a former collegiate athlete and coach, I know firsthand the pivotal role nutrition and sleep play in achieving athletic success. I am passionate about simplifying nutrition, propelling you closer to your goals. I would love to hear from you!