Get More Sleep How sleep impacts health, fitness, performance and - - PowerPoint PPT Presentation

Get More Sleep

How sleep impacts health, fitness, performance and everything in between

Why sleep matters...a lot

» Performance: Anything less than 8 hours of sleep per night and time to physical exhaustion drops 10- 30% and aerobic output is reduced by up to 20% » Injury-prevention: Youth athletes that get less than 8 hours per sleep per night are 170% more likely to get injured. Less than 25% of youth get enough sleep » Health: Sleeping 6 hours or less per night is associated with a 40% increased risk of cancer

Why sleep matters...a lot

» Nutrition: Lack of sleep leads to increased hunger and disrupts our ability to have self-control when it comes to appetite » Immunity: Lack of sleep reduces immune function sleep deprivation makes you 4 x more likely to get a cold when exposed to the virus » Disease: One population study showed chronic lack

• f sleep led to 45% increase in the risk of

developing cardiovascular disease

What causes us to sleep?

Two types of sleep

NREM

» Occurs earlier in the sleep phase » Responsible for transferring short-term memory to long-term storage » Reinforces neural connections while removing unnecessary ones (motor control) » Is the most anabolic, stimulates parasympathetic nervous system

REM

» Is more concentrated towards the end of sleep (dreaming) » Brain waves look the same as being awake, but the body is paralyzed » Important for mental health and wellness » Responsible for forming new neural connections and problem solving

The pattern of sleep

Sleep and performance

Andre Iguodala – Golden State Warriors

Stanford gets more sleep

Subjects obtained as much nocturnal sleep as possible during sleep extension with a minimum goal of 10 h in bed each night

• Sleep increased by an average of 110 minutes
• 9 % boost in both their free-throw and three-

point accuracy

• Sprint times decreased by .7 seconds
• Improved overall ratings of physical and mental

well-being during practices and games

The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players

Sleep and injuries

Sleep and skill development

Sleep kills testosterone

Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men

Lack of sleep in older men

Lack of sleep is catabolic

3 big rules for sleep

• 1. Consistency: Be consistent with sleep cycle to

create good habits. Always try to go to bed and wake up around the same time each day (within 1 hour)

• 2. Nutrition: No stimulants or alcohol (up to 50%

decrease in memory) within 5-6 hours of bed time

• 3. Environment: darkness, noise, temp (65 deg F), bed

quality, etc.

My own sleep strategies

• 1. Build my schedule around my sleep patterns

instead of the other way around. Always make sleep a priority first and foremost. Work. Travel. Etc.

• 2. Create the ultimate sleep environment. Invest in

the highest quality mattress, pillows, sheets, and bedding you can afford. Use blackout blinds.

• 3. Create a pre-bed relaxation routine (habits).

Steam shower, supplements (Melatonin MZS + Natural calm), breathing, reading or audiobook.

Sleep and coaching

Trainwithmorpheus.com/the-grid