Blog post : How to sleep for performance
How to sleep your best for performance :
Your Biological clock never stops...
And it certainly doesn’t have a snooze button.
Every day, we wake up, eat breakfast, move ( hopefully ), eat more food, maybe move a bit more, then we fall asleep. Then we do it all again the next day.Throughout the day, your body has engaged millions of chemical processes to keep your body functioning the best it can. Some of these chemical processes include muscle growth, strength, and brain health. These processes are called the Circadian Rhythm.
Effective tips for greater productivity
- It’s important that you understand your circadian rhythm for many reasons. By understanding it better you’ll be able to:
- optimize your sleep
- improve growth hormone
- increase testosterone.
There is plenty of research proving how understanding you circadian rhythm will yield more muscle growth and strength improvements over time.
There are two types of sleep and four stages:
- Non-REM (rapid eye movement)
Sleep Stage breakdown
Stage 1 non-REM sleep : This is the stage where you typically get into bed and begin to fall asleep. During this stage, you may experience twitching and relaxed breathing, and a heartbeat.
Stage 2 non-REM sleep : The second stage of non-REM sleep is the phase you spend most in time during the night. This is also the stage you fall into before going into a deep sleep. Here, your breathing and heartbeat relax even further.
Stage 3 non-REM sleep : The third stage is when you fall into a deep sleep. Without going into stage 3, you likely won’t feel very refreshed in the morning. Here, your breathing and heartbeat are at their lowest levels and your muscles are completely relaxed. During this stage, it is often challenging to wake you and you’re more prone to sleeping through loud noises.
REM sleep : You normally enter REM sleep 90 minutes after Stage 1 sleep. Here, your body has elevated blood pressure and increased heart rate. An interesting fact is that your leg and arm muscles become paralyzed so that you’re not acting out the crazy dreams you might be having.In most cases, you will cycle through all of these phases 3-5 times throughout the night.
How to improve your circadian rhythm: Getting sun in the morning : Studies have shown that if you go outside for atleast 10 minutes in the morning you will boost a chemical in your brain called serotonin which will lead to improved energy and positivity. Be consistent about your sleep schedule: This is often the most challenging. However, if you’re able to go to bed and wake up at the same time each day you will have a stable circadian rhythm. Daily exercise: Do your best to workout most days during the week. Studies have shown that exercise for atleast 30 minutes a day will improve energy and reduce stress yielding better sleep. Avoid Caffeine Late at Night: Avoiding caffeine atleast 6 hours before your bed time will avoid disrupting your circadian rhythm and help you fall asleep.Take More Naps: Many studies have shown that taking a nap earlier in the day has amazing health benefits. Do you best to keep them under 30 minutes and before 2pm.Avoid Electronics: The blue light from you electronic devices might help you during the day but at night they will overstimulate your brain and disrupt your circadian rhythm. Stay off you phone or electronics atleast an hour before bed.
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