The Power of Sleep
Prioritizing Sleep: Vital for Health and Performance
Judge me all you want, but I have the bedtime of the average 7-year-old! I know that I need at least 8-hours sleep to ensure I feel human the next day. I hate the feeling of being groggy and tired and so I prioritise my sleep. Furthermore, I am pretty tired come the end of the day, so it’s not like I am forcing myself to get to sleep. Growing up in a sporty household this has always been a trait of mine. As a kid, when I finished my school day I would have at least 2 activities most evenings. I played tennis, netball, rounders, swam, ran cross country, and athletics. I was probably getting about 10 hours sleep a night in my teens.
Knowing that not everyone prioritises sleep, it’s made me wonder why? Maybe these people are not as tired come the end of the day? Maybe they want to sleep more, but have little ones that keep them up all night? Maybe they have FOMO of missing something in the evening? Or maybe they just don’t realise just how important sleep and recovery is?
Sleep is divided into two main types: non-rapid eye movement (NREM) and rapid eye movement (REM). NREM occurs first and this is when the bodies temperature drops, heart rate slows, and the brain uses less energy. REM sleep is when we dream (or have nightmares) and is associated with fast brain waves and eye movements. This is also when the body logs and records memories from the day. This cycle of NREM and REM lasts for an average of 90 minutes and happens 4 - 6 times during a good night’s sleep.
During sleep our bodies recover from the day and the stresses that we have place on our systems. Not getting the adequate amount of sleep quite simply means you are not recovering sufficiently from your training. You can also suffer throughout the day or in your sport from decreased accuracy, decreased reaction time, difficulty when making decisions, quicker exhaustion rates, a higher risk of injury, and a higher risk of illness.
So, there are plenty of downsides of not getting enough sleep. But also, if you are prioritising your sleep, you get some rewards, as your athletic performance can actually be enhanced! Studies have shown that when sleep is increased to 9 hours a night, athletes have better reaction times, faster sprint times, and better accuracy in motor skills.
If you are ready to upgrade your sleep, but not quite sure how. I recommend that you map out your day and week and think about where certain daily or weekly tasks lie. Is there a way that you can free up your evening to aid in an earlier bedtime? Work back your required bedtime from your wake-up time by 8 hours.
Then, I recommend that you take a look at your sleep hygiene:
Have a bedtime/wind-down routine
Keep your phone (and other devices) outside of your bedroom
Avoid alcohol or caffeine before bedtime
Use blue light glasses before bed if on a screen
Ensure you bedroom is quiet, dark, and cool
Lastly, don’t expect to go from sleeping 6 hours a night to 10, but if you can gradually increase your sleep time on a weekly basis you will be on the right track!
Source: https://pubmed.ncbi.nlm.nih.gov/26325012/
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
.jpg)
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
.jpg)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
.jpg)
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
Judge me all you want, but I have the bedtime of the average 7-year-old! I know that I need at least 8-hours sleep to ensure I feel human the next day. I hate the feeling of being groggy and tired and so I prioritise my sleep. Furthermore, I am pretty tired come the end of the day, so it’s not like I am forcing myself to get to sleep. Growing up in a sporty household this has always been a trait of mine. As a kid, when I finished my school day I would have at least 2 activities most evenings. I played tennis, netball, rounders, swam, ran cross country, and athletics. I was probably getting about 10 hours sleep a night in my teens.
Knowing that not everyone prioritises sleep, it’s made me wonder why? Maybe these people are not as tired come the end of the day? Maybe they want to sleep more, but have little ones that keep them up all night? Maybe they have FOMO of missing something in the evening? Or maybe they just don’t realise just how important sleep and recovery is?
Sleep is divided into two main types: non-rapid eye movement (NREM) and rapid eye movement (REM). NREM occurs first and this is when the bodies temperature drops, heart rate slows, and the brain uses less energy. REM sleep is when we dream (or have nightmares) and is associated with fast brain waves and eye movements. This is also when the body logs and records memories from the day. This cycle of NREM and REM lasts for an average of 90 minutes and happens 4 - 6 times during a good night’s sleep.
During sleep our bodies recover from the day and the stresses that we have place on our systems. Not getting the adequate amount of sleep quite simply means you are not recovering sufficiently from your training. You can also suffer throughout the day or in your sport from decreased accuracy, decreased reaction time, difficulty when making decisions, quicker exhaustion rates, a higher risk of injury, and a higher risk of illness.
So, there are plenty of downsides of not getting enough sleep. But also, if you are prioritising your sleep, you get some rewards, as your athletic performance can actually be enhanced! Studies have shown that when sleep is increased to 9 hours a night, athletes have better reaction times, faster sprint times, and better accuracy in motor skills.
If you are ready to upgrade your sleep, but not quite sure how. I recommend that you map out your day and week and think about where certain daily or weekly tasks lie. Is there a way that you can free up your evening to aid in an earlier bedtime? Work back your required bedtime from your wake-up time by 8 hours.
Then, I recommend that you take a look at your sleep hygiene:
Have a bedtime/wind-down routine
Keep your phone (and other devices) outside of your bedroom
Avoid alcohol or caffeine before bedtime
Use blue light glasses before bed if on a screen
Ensure you bedroom is quiet, dark, and cool
Lastly, don’t expect to go from sleeping 6 hours a night to 10, but if you can gradually increase your sleep time on a weekly basis you will be on the right track!
Source: https://pubmed.ncbi.nlm.nih.gov/26325012/
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Judge me all you want, but I have the bedtime of the average 7-year-old! I know that I need at least 8-hours sleep to ensure I feel human the next day. I hate the feeling of being groggy and tired and so I prioritise my sleep. Furthermore, I am pretty tired come the end of the day, so it’s not like I am forcing myself to get to sleep. Growing up in a sporty household this has always been a trait of mine. As a kid, when I finished my school day I would have at least 2 activities most evenings. I played tennis, netball, rounders, swam, ran cross country, and athletics. I was probably getting about 10 hours sleep a night in my teens.
Knowing that not everyone prioritises sleep, it’s made me wonder why? Maybe these people are not as tired come the end of the day? Maybe they want to sleep more, but have little ones that keep them up all night? Maybe they have FOMO of missing something in the evening? Or maybe they just don’t realise just how important sleep and recovery is?
Sleep is divided into two main types: non-rapid eye movement (NREM) and rapid eye movement (REM). NREM occurs first and this is when the bodies temperature drops, heart rate slows, and the brain uses less energy. REM sleep is when we dream (or have nightmares) and is associated with fast brain waves and eye movements. This is also when the body logs and records memories from the day. This cycle of NREM and REM lasts for an average of 90 minutes and happens 4 - 6 times during a good night’s sleep.
During sleep our bodies recover from the day and the stresses that we have place on our systems. Not getting the adequate amount of sleep quite simply means you are not recovering sufficiently from your training. You can also suffer throughout the day or in your sport from decreased accuracy, decreased reaction time, difficulty when making decisions, quicker exhaustion rates, a higher risk of injury, and a higher risk of illness.
So, there are plenty of downsides of not getting enough sleep. But also, if you are prioritising your sleep, you get some rewards, as your athletic performance can actually be enhanced! Studies have shown that when sleep is increased to 9 hours a night, athletes have better reaction times, faster sprint times, and better accuracy in motor skills.
If you are ready to upgrade your sleep, but not quite sure how. I recommend that you map out your day and week and think about where certain daily or weekly tasks lie. Is there a way that you can free up your evening to aid in an earlier bedtime? Work back your required bedtime from your wake-up time by 8 hours.
Then, I recommend that you take a look at your sleep hygiene:
Have a bedtime/wind-down routine
Keep your phone (and other devices) outside of your bedroom
Avoid alcohol or caffeine before bedtime
Use blue light glasses before bed if on a screen
Ensure you bedroom is quiet, dark, and cool
Lastly, don’t expect to go from sleeping 6 hours a night to 10, but if you can gradually increase your sleep time on a weekly basis you will be on the right track!
Source: https://pubmed.ncbi.nlm.nih.gov/26325012/
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Judge me all you want, but I have the bedtime of the average 7-year-old! I know that I need at least 8-hours sleep to ensure I feel human the next day. I hate the feeling of being groggy and tired and so I prioritise my sleep. Furthermore, I am pretty tired come the end of the day, so it’s not like I am forcing myself to get to sleep. Growing up in a sporty household this has always been a trait of mine. As a kid, when I finished my school day I would have at least 2 activities most evenings. I played tennis, netball, rounders, swam, ran cross country, and athletics. I was probably getting about 10 hours sleep a night in my teens.
Knowing that not everyone prioritises sleep, it’s made me wonder why? Maybe these people are not as tired come the end of the day? Maybe they want to sleep more, but have little ones that keep them up all night? Maybe they have FOMO of missing something in the evening? Or maybe they just don’t realise just how important sleep and recovery is?
Sleep is divided into two main types: non-rapid eye movement (NREM) and rapid eye movement (REM). NREM occurs first and this is when the bodies temperature drops, heart rate slows, and the brain uses less energy. REM sleep is when we dream (or have nightmares) and is associated with fast brain waves and eye movements. This is also when the body logs and records memories from the day. This cycle of NREM and REM lasts for an average of 90 minutes and happens 4 - 6 times during a good night’s sleep.
During sleep our bodies recover from the day and the stresses that we have place on our systems. Not getting the adequate amount of sleep quite simply means you are not recovering sufficiently from your training. You can also suffer throughout the day or in your sport from decreased accuracy, decreased reaction time, difficulty when making decisions, quicker exhaustion rates, a higher risk of injury, and a higher risk of illness.
So, there are plenty of downsides of not getting enough sleep. But also, if you are prioritising your sleep, you get some rewards, as your athletic performance can actually be enhanced! Studies have shown that when sleep is increased to 9 hours a night, athletes have better reaction times, faster sprint times, and better accuracy in motor skills.
If you are ready to upgrade your sleep, but not quite sure how. I recommend that you map out your day and week and think about where certain daily or weekly tasks lie. Is there a way that you can free up your evening to aid in an earlier bedtime? Work back your required bedtime from your wake-up time by 8 hours.
Then, I recommend that you take a look at your sleep hygiene:
Have a bedtime/wind-down routine
Keep your phone (and other devices) outside of your bedroom
Avoid alcohol or caffeine before bedtime
Use blue light glasses before bed if on a screen
Ensure you bedroom is quiet, dark, and cool
Lastly, don’t expect to go from sleeping 6 hours a night to 10, but if you can gradually increase your sleep time on a weekly basis you will be on the right track!
Source: https://pubmed.ncbi.nlm.nih.gov/26325012/
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/
Judge me all you want, but I have the bedtime of the average 7-year-old! I know that I need at least 8-hours sleep to ensure I feel human the next day. I hate the feeling of being groggy and tired and so I prioritise my sleep. Furthermore, I am pretty tired come the end of the day, so it’s not like I am forcing myself to get to sleep. Growing up in a sporty household this has always been a trait of mine. As a kid, when I finished my school day I would have at least 2 activities most evenings. I played tennis, netball, rounders, swam, ran cross country, and athletics. I was probably getting about 10 hours sleep a night in my teens.
Knowing that not everyone prioritises sleep, it’s made me wonder why? Maybe these people are not as tired come the end of the day? Maybe they want to sleep more, but have little ones that keep them up all night? Maybe they have FOMO of missing something in the evening? Or maybe they just don’t realise just how important sleep and recovery is?
Sleep is divided into two main types: non-rapid eye movement (NREM) and rapid eye movement (REM). NREM occurs first and this is when the bodies temperature drops, heart rate slows, and the brain uses less energy. REM sleep is when we dream (or have nightmares) and is associated with fast brain waves and eye movements. This is also when the body logs and records memories from the day. This cycle of NREM and REM lasts for an average of 90 minutes and happens 4 - 6 times during a good night’s sleep.
During sleep our bodies recover from the day and the stresses that we have place on our systems. Not getting the adequate amount of sleep quite simply means you are not recovering sufficiently from your training. You can also suffer throughout the day or in your sport from decreased accuracy, decreased reaction time, difficulty when making decisions, quicker exhaustion rates, a higher risk of injury, and a higher risk of illness.
So, there are plenty of downsides of not getting enough sleep. But also, if you are prioritising your sleep, you get some rewards, as your athletic performance can actually be enhanced! Studies have shown that when sleep is increased to 9 hours a night, athletes have better reaction times, faster sprint times, and better accuracy in motor skills.
If you are ready to upgrade your sleep, but not quite sure how. I recommend that you map out your day and week and think about where certain daily or weekly tasks lie. Is there a way that you can free up your evening to aid in an earlier bedtime? Work back your required bedtime from your wake-up time by 8 hours.
Then, I recommend that you take a look at your sleep hygiene:
Have a bedtime/wind-down routine
Keep your phone (and other devices) outside of your bedroom
Avoid alcohol or caffeine before bedtime
Use blue light glasses before bed if on a screen
Ensure you bedroom is quiet, dark, and cool
Lastly, don’t expect to go from sleeping 6 hours a night to 10, but if you can gradually increase your sleep time on a weekly basis you will be on the right track!
Source: https://pubmed.ncbi.nlm.nih.gov/26325012/
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/
One-Hour Workout: Revving Your Swim Engine
.jpg)
.jpg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
