Anytime you start a new fitness routine - or aim to improve your current one - it’s not uncommon to think of exercise and nutrition first. But did you know that improving sleep quality is a critical, yet often-overlooked, piece of the wellness puzzle that can get you better fitness results?
The importance of recovery in functional fitness can’t be understated, and sleep is a key component. Today, we’re going to nerd out on the science a bit, and talk about some of the most common sleep-related struggles among athletes.
Ultimately, the goal is to show you why you shouldn’t sleep on sleep as a gateway to better fitness results. So while you’re focusing on movement and eating healthy, don’t forget to snuggle up and get some rest, too.
Why Quality Sleep is Crucial
On the surface, it seems obvious: Sleep better, perform better. But the science behind why that’s true is actually pretty fascinating.
First, your body releases growth hormone during sleep, which helps to repair and rebuild muscle. Second, sleep restores glycogen levels, which are crucial for endurance and strength. Third, a good night’s sleep helps your central nervous system (CNS), which controls motor function and reaction time, to recover. On the flip side of that, poor sleep could mean fatigue, slower reflexes and decreased coordination.
Lastly, hormonal balance is affected by sleep as well. Cortisol is the stress hormone, and it increases with sleep deprivation, which can lead to muscle breakdown and fat retention. With a decent sleep regimen over time, all of these performance functions together can greatly improve your fitness results.
How Sleep Affects Athletic Performance
Now that we know what’s going on physiologically with our bodies as it relates to sleep, let’s look at how that translates to our actual performance in the gym.
There are four main areas where quality sleep directly relates to performance and subsequently, fitness results.
- Strength and power output: Studies show that with inadequate sleep, your strength, speed and endurance can dramatically decline.
- Reaction time and coordination: Lack of sleep can also impair your motor skills, increasing the risk of injury.
- Endurance and stamina: Sleep deprivation reduces your VO2 max (oxygen utilization), which can lead to early fatigue.
- Mental focus and decision-making: Inadequate sleep can cause a decline in cognitive function and focus, which can impact your training intensity and workout execution.
Tips for Improving Sleep to Get Better Fitness Results
So, just how much sleep do you need for optimal fitness results?
The general recommendation for most adults is seven to nine hours. However, needs may vary for athletes participating in different sports, or at different levels. For example, elite athletes may need eight to 10 hours of sleep to optimize recovery.
It’s also important to note that the quality of your sleep matters more than quantity. What you’re aiming for is deep sleep and REM (rapid eye movement), the stage where optimal recovery happens.
Here are three tips for improving the quality of your sleep:
1. Evaluate Your Pre-Sleep Routine.
The easiest way to consistently improve your sleep quality is to be consistent in your routine. Try to go to bed and wake up at the same time every day, even on your rest days. At first, this might be challenging, but try creating a relaxing wind-down routine, such as stretching, reading or meditating.
Another thing to consider in your pre-sleep routine is blue light exposure. The more you can reduce screen time (both phone and TV) in the hour before you go to bed, the more you’ll increase melatonin production, helping your body to relax.
2. Optimize Your Sleep Environment.
Did you know that the temperature and brightness of your room can have a huge impact on the quality of your sleep? Studies have shown that 60-67 degrees Fahrenheit is the ideal temperature, and darkness can help as well. If needed, consider blackout curtains or white noise machines.
Further, investing in a quality mattress and pillow can help with proper spinal alignment, leading to better sleep and ultimately, improved fitness results.
3. Make Lifestyle Adjustments as Needed.
There are a few other lifestyle factors that can affect the quality of your sleep.
Coffee drinkers, we’re looking at you. Caffeine can play a massive role in preventing sleep if you’re consuming it too late in the day. Whenever possible, reduce your caffeine intake anytime after 2-3pm. Similarly, heavy meals too close to bedtime can disrupt digestion and lead to inconsistent sleep cycles.
Lastly, finding ways to manage stress can be impactful as well. As discussed earlier, Cortisol from stress can interfere with quality sleep. Consider journaling, meditation or deep breathing to control stress as much as possible.
How to Track Sleep and Make Adjustments
In the past, if you were having trouble sleeping or wanted to measure the quality of your sleep, it was a process. But now, there are a variety of sleep trackers, apps and devices to help. Options like Oura Ring, Whoop and Fitbit can monitor your sleep cycles and disturbances, to help you pinpoint areas for improvement.
But before you even look to technology for help, watch for some of the simple signs your body might be giving you to indicate you’re not getting enough quality sleep. These are things like waking up groggy despite getting seven or more hours of sleep, feeling consistent mid-day fatigue and increased cravings for sugar or caffeine. In regard to your fitness results, poor sleep quality could show up as a decline in performance or struggling to recover from workouts as easily.
Using a combination of your own overall body assessments with sleep-tracking technology, you can find areas to adjust over time.
In Summary: Want Better Fitness Results? Hit the Snooze.
There is a direct correlation between the quality of your sleep and your fitness results. Solid sleep is a foundational pillar of both athletic performance and recovery. There’s plenty of evidence to show physiological benefits of deep, REM sleep.
Therefore, it’s critical to prioritize your sleep as much as your exercise and nutrition. Start by evaluating your pre-sleep routine. Next, optimize your sleep environment. And lastly, make the lifestyle adjustments necessary to achieve the quality of sleep you need.
Ready to get started? Try optimizing your sleep for the next seven days and use technology to help you track your progress. Take note of how it impacts your workouts and get ready to enjoy improved fitness results for the long run.
