Stop guessing and start calculating
The nuts and bolts of sleep hacks: nine tips for better gains
Sleep helps you in and out of the gym. Learn how to optimize your sleep and reduce your recovery time, improve your training performance and increase your muscle growth.
Do you struggle to keep your eyes open during class? Do you nod off easily in the afternoon?
It's no secret that sleep is one of the most important regulating factors of your energy levels. We live in a culture that is continually sleep deprived. Teenagers, students, working adults and even the elderly struggle to get enough sleep. Why is this? I think a lot of this has to do with something I call the "Facebook Phenomenon".
Everyone is hyper-focused on events that are happening in other people's lives. We feel like we need to constantly read other people's Facebook and Instagram posts to stay in the loop. However, we don't realize that all this late night internet surfing is robbing our bodies of some much needed sleep.
We've all done this ....
You wake up in the morning completely exhausted and tell yourself you're going to bed early tonight - and yet it's the same story every night - you stay up late killing time on the internet. We have forgotten how we felt early in the morning and postpone going to bed. We crave the satisfaction of that last Facebook video. I'm not here to condemn Facebook or Twitter. I use both and believe they are helpful for both personal and business matters. However, I think there is a point where we need to realize that we are not missing anything groundbreaking by turning off our computer or iPad an hour earlier so that we can give our bodies a little more rest.
Sleep needs to be a priority if you want to help your body grow inside and outside of the weight room. Your body has its strongest growth hormone release in the middle of the night, so it's no wonder that this is the time when most internal repair begins after your strength training session. If you neglect this aspect of recovery, then your weights AND your life will suffer.
The nuts and bolts of sleep hacks
Hack #1 - Turn off your electrical devices an hour before going to bed
Stop using your smartphone, TV and computer about an hour before you go to bed and read something instead. "Seriously now? That's impossible, no one can do that." I've had a lot of conversations about sleep habits and this is typically the first response. I know it's harsh - we live in a culture dominated by electronics and video monitors, but keep listening to me.
As the sun sets and the day draws to a close, a small structure in your brain known as the pineal gland begins to release melatonin. Melatonin is one of the components that helps control your sleep-wake cycle and your internal clock. However, melatonin is only produced in the absence of light stimuli. But not just any light, specifically blue photons, which have a low wavelength but high energy. Your typical light bulb shines with a dull orange light that has a long wavelength and low energy. As such, it will not interfere with melatonin secretion and you will still be able to fall asleep easily. If you are using a computer, iPhone, tablet or watching TV, the high-energy light released by these devices will stimulate your brain to stop releasing melatonin. Your sleep-wake cycle will be disrupted and you will remain in a state of wakefulness.
Have you ever wondered why it's hard to fall asleep after watching a movie on TV or chatting with a friend late at night? Well, now you know. It's all about the wavelength of light emitted by different devices you use. "But what if I HAVE to use a computer? I'm a student, I have to study, work on projects and write assignments."
For those who can't avoid using their computer late at night, I recommend the FLUX program. This program changes the wavelength of light emitted from your screen throughout the day. I've been using this program for 2 years now and it's fantastic - you don't even notice the change in color and it's very easy on the eyes. There is also no problem with legibility. My sleep is better than ever, even though I use my computer late at night. There is also a mobile version of the same program for Android, available under the names LUX and TWILIGHT.
Hack #2 - Develop an evening ritual that helps you relax
Our body loves routines. It's important to get it into the habit of learning how to clear its head and relax before going to bed. Here are some ideas to get you on the right track:
- 10 to 15 minutes working with the fascia roller
- Stretching. Latissimus, quadriceps, adductors, pectorals. These muscles are the most common problem areas in terms of tension.
- Take a cold shower. Ideally, you should reduce your body temperature before going to bed, which is why I don't recommend a hot shower.
- Read something. Something light that doesn't stimulate your central nervous system and doesn't upset you.
- Do a "brain dump". Write everything down - to-do lists, ideas, worries, inspirations - all of it - clear your mind by putting it on paper.
- Use diaphragmatic breathing. This is shown in the following two YouTube videos:
o https://youtu.be/Nry-ZQROInI
o https://youtu.be/VCwtqzCy5cs
Whatever routine you use, use the same routine every day, but don't be afraid to try and incorporate new elements that could further improve your sleep quality.
Hack #3 - Go to bed at the same time every day and get up at the same time every day
This hack is tough. Most people like to sleep in late on the weekend to try and make up for all the sleep deprivation they've accumulated over the week. But as I mentioned earlier, the body loves routine. The sleep-wake cycle is meant to be cyclical. Have you ever wondered why you wake up at 6:30 a.m. on a Saturday morning even though you don't have to work and haven't set an alarm clock? Your body has an internal clock - work with it, not against it.
Hack #4 - Make your room as dark as possible
In our culture, it's hard to get away from all those lights. As I mentioned earlier, while they won't disrupt your melatonin release, they can keep you awake and disrupt your REM cycle. For this reason, it may be worth your time to try opaque curtains or a sleep mask. Turn your phone to the display side and turn your alarm clock upside down. Make sure you cover or remove any light source from the room. Make your bedroom as dark as possible.
As it's been getting colder recently, I've been sleeping with a knitted hat on. This kills two birds with one stone: I can pull it over my eyes to block out any light and it helps to keep my head and ears warm while I sleep.
Hack #5 - Sleep with earplugs
Don't discard this idea until you've tried it. I got into the habit of doing this during my sophomore year of college. The dorms were too loud and freshman students partied until the wee hours of the morning. I always have a pair of earplugs handy when I go on vacation or business trips. These can make a huge difference to the quality of your sleep.
Hack #6 - Add some "white noise"
So-called "white noise" can be something as simple as a fan or air conditioner. This background noise will help you fall asleep. If it's winter or you're on vacation and forgot to bring a fan, you can also simply download a white noise app for your phone.
Hack #7 - Reduce your fluid intake
As athletes, we always try to stay well hydrated. Dehydration can reduce performance and increase fatigue. However, it's also important to remember that good hydration can also hinder your recovery if it results in you having to go to the toilet two to four times every night. Try to reduce your fluid consumption during the evening. Instead, drink more water earlier in the day.
I try to reduce my fluid intake to under 250 ml after 18:00. This helps to promote restful and undisturbed sleep.
Hack #8 - Consider supplementation - magnesium, zinc, ZMA, melatonin, etc.
According to a 2009 Department of Agriculture study, 68% of all Americans are deficient in magnesium and 42% are deficient in zinc. Both minerals can affect sleep quantity and quality. If you've tried all the hacks mentioned above and are still having trouble falling asleep or staying asleep, it could be due to a nutrient deficiency. However, make sure you do your homework. Some companies use certain forms of minerals that have low bioavailability and are poorly absorbed and utilized.
A sleep supplement should only be a last resort, as many people abuse these supplements in high doses to try and compensate for the effects of a poor and unhealthy lifestyle.
Hack #9 - Try to get at least 8 hours of sleep every night, with 9 hours being even better.
You can think of sleep as an inverted U-shaped curve. There is an optimal range for everyone, but it varies based on individual needs and genetic factors. It should be noted that at the other end of the spectrum, you can also overdo it with sleep. The average sleep cycle lasts 90 minutes, so 6 sleep cycles equates perfectly to 9 hours of sleep.
Have you ever wondered why there are times when you wake up before your alarm goes off and feel fresh and alert, while other days you feel like you've been hit by a bus? Well, on the days you feel good, it's probably because your sleep cycle was exactly coordinated with your wake-up time.
Try a "sleep calculator" that can help you calculate the best time to fall asleep and wake up based on the number of sleep cycles that fit into a given time period.
Summary
- Stop using your cell phone, computer and watching TV an hour before going to bed and try to read and relax instead.
- Develop a nightly ritual.
- Go to bed at the same time every day and get up at the same time every day.
- Make your bedroom as dark as possible.
- Sleep with earplugs.
- Add some "white noise".
- Reduce your fluid consumption in the evening.
- Consider supplementation (magnesium, zinc, ZMA, melatonin, etc.)
- Try to get 8 hours of sleep every night, although 9 hours is even better.
Always remember that quality is more important than quantity when it comes to sleep. Larger amounts of REM sleep will make you wake up refreshed and rested. However, if you have trouble falling asleep and staying asleep, your body will never get a chance to regenerate and repair itself.
If you are constantly nodding off or feel the need to sleep during the day, then you should try these recommendations.
Source: https://www.muscleandstrength.com/articles/hacking-sleep-9-tips