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 of sleep led to 45% increase in the risk of developing cardiovascular disease

What causes us to sleep?

Two types of sleep REM Responsible for forming new neural » wellness Important for mental health and » awake, but the body is paralyzed Brain waves look the same as being » sleep (dreaming) Is more concentrated towards the end of » parasympathetic nervous system NREM Is the most anabolic, stimulates » control) removing unnecessary ones (motor Reinforces neural connections while » memory to long-term storage Responsible for transferring short-term » Occurs earlier in the sleep phase » 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