High performance sleeping
Care # 38
Tl;Dr
Sleep consistency is more crucial than total sleep duration for optimal health and performance.
Sleep timing and aligning with your circadian rhythm are key factors for maximizing brain and body performance.
Improved sleep can reduce cortisol, improve athletic performance, and enhance cognitive abilities.
Small sleep improvements, like adding 30 extra minutes, significantly boost immune function, reduce body fat, and improve recovery.
High-intensity exercise late in the evening can interfere with sleep quality, so switching to restorative exercises at night is recommended.
Going to bed and waking up at the same time daily is more important than total hours slept. Irregular sleep patterns disrupt the body’s internal clock, reducing sleep quality. Regularity, even on weekends, supports better recovery, cognition, and long-term health.
Connections to performance, stress and cognitive function
Circadian Rhythm & Performance: Your body thrives on a regular circadian rhythm. Aligning sleep and wake times with natural light cycles improves performance, especially in athletes. Studies show that teams playing at their natural circadian time zones perform 2-4% better, regardless of travel. Consistently timing your workouts and activities to match your body’s rhythm can give you an edge, whether on the field or at work.
Cortisol Reduction & Cognitive Recovery: Research on sleep extension with athletes shows improvement in accuracy, faster reaction times, and better mood regulation. Adding even 30 minutes of extra sleep each night reduces cortisol by 20%, improving athletic and cognitive recovery while reducing the risk of colds.
Late-Night Exercise: High-intensity workouts close to bedtime elevate heart rate and cortisol, making it difficult to wind down. Switching to restorative exercises, such as yoga or light stretching, can promote better sleep quality without sacrificing your fitness routine.
Discover other connections: How does fasting affect hormones? | Be better than the conventional normal | One third of your youth
ACCELERATE CARE 🏎️
Stick to a Sleep Schedule: Go to bed and wake up at the same time every day to reinforce your circadian rhythm.
Add 30 Minutes of Sleep: Aim to add an extra 30 minutes of sleep to your nightly routine for improved recovery, mood, and immune function.
Shift Evening Workouts: If you exercise late at night, transition to lighter, restorative activities to avoid disrupting your sleep cycle.
Monitor Your Sleep Quality: Use sleep tracking devices to check if you are getting adequate deep and REM sleep, not just enough hours.
Pay Attention to Circadian Timing: Time your important tasks and workouts during your body's natural peak performance window for optimal results.
Self-Care 👀
Have you ever considered sleep as a performance drug?
Sources
The Muscle Growth Doctor: Exercise At Night Is A Terrible Idea! Grip Strength = Disease! Andy Galpin