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The Power of Sleep
Prioritizing Sleep: Vital for Health and Performance
Judge me all you want, but I have the bedtime of the average 7-year-old! I know that I need at least 8-hours sleep to ensure I feel human the next day. I hate the feeling of being groggy and tired and so I prioritise my sleep. Furthermore, I am pretty tired come the end of the day, so it’s not like I am forcing myself to get to sleep. Growing up in a sporty household this has always been a trait of mine. As a kid, when I finished my school day I would have at least 2 activities most evenings. I played tennis, netball, rounders, swam, ran cross country, and athletics. I was probably getting about 10 hours sleep a night in my teens.
Knowing that not everyone prioritises sleep, it’s made me wonder why? Maybe these people are not as tired come the end of the day? Maybe they want to sleep more, but have little ones that keep them up all night? Maybe they have FOMO of missing something in the evening? Or maybe they just don’t realise just how important sleep and recovery is?
Sleep is divided into two main types: non-rapid eye movement (NREM) and rapid eye movement (REM). NREM occurs first and this is when the bodies temperature drops, heart rate slows, and the brain uses less energy. REM sleep is when we dream (or have nightmares) and is associated with fast brain waves and eye movements. This is also when the body logs and records memories from the day. This cycle of NREM and REM lasts for an average of 90 minutes and happens 4 - 6 times during a good night’s sleep.
During sleep our bodies recover from the day and the stresses that we have place on our systems. Not getting the adequate amount of sleep quite simply means you are not recovering sufficiently from your training. You can also suffer throughout the day or in your sport from decreased accuracy, decreased reaction time, difficulty when making decisions, quicker exhaustion rates, a higher risk of injury, and a higher risk of illness.
So, there are plenty of downsides of not getting enough sleep. But also, if you are prioritising your sleep, you get some rewards, as your athletic performance can actually be enhanced! Studies have shown that when sleep is increased to 9 hours a night, athletes have better reaction times, faster sprint times, and better accuracy in motor skills.
If you are ready to upgrade your sleep, but not quite sure how. I recommend that you map out your day and week and think about where certain daily or weekly tasks lie. Is there a way that you can free up your evening to aid in an earlier bedtime? Work back your required bedtime from your wake-up time by 8 hours.
Then, I recommend that you take a look at your sleep hygiene:
Have a bedtime/wind-down routine
Keep your phone (and other devices) outside of your bedroom
Avoid alcohol or caffeine before bedtime
Use blue light glasses before bed if on a screen
Ensure you bedroom is quiet, dark, and cool
Lastly, don’t expect to go from sleeping 6 hours a night to 10, but if you can gradually increase your sleep time on a weekly basis you will be on the right track!
Source: https://pubmed.ncbi.nlm.nih.gov/26325012/
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
Judge me all you want, but I have the bedtime of the average 7-year-old! I know that I need at least 8-hours sleep to ensure I feel human the next day. I hate the feeling of being groggy and tired and so I prioritise my sleep. Furthermore, I am pretty tired come the end of the day, so it’s not like I am forcing myself to get to sleep. Growing up in a sporty household this has always been a trait of mine. As a kid, when I finished my school day I would have at least 2 activities most evenings. I played tennis, netball, rounders, swam, ran cross country, and athletics. I was probably getting about 10 hours sleep a night in my teens.
Knowing that not everyone prioritises sleep, it’s made me wonder why? Maybe these people are not as tired come the end of the day? Maybe they want to sleep more, but have little ones that keep them up all night? Maybe they have FOMO of missing something in the evening? Or maybe they just don’t realise just how important sleep and recovery is?
Sleep is divided into two main types: non-rapid eye movement (NREM) and rapid eye movement (REM). NREM occurs first and this is when the bodies temperature drops, heart rate slows, and the brain uses less energy. REM sleep is when we dream (or have nightmares) and is associated with fast brain waves and eye movements. This is also when the body logs and records memories from the day. This cycle of NREM and REM lasts for an average of 90 minutes and happens 4 - 6 times during a good night’s sleep.
During sleep our bodies recover from the day and the stresses that we have place on our systems. Not getting the adequate amount of sleep quite simply means you are not recovering sufficiently from your training. You can also suffer throughout the day or in your sport from decreased accuracy, decreased reaction time, difficulty when making decisions, quicker exhaustion rates, a higher risk of injury, and a higher risk of illness.
So, there are plenty of downsides of not getting enough sleep. But also, if you are prioritising your sleep, you get some rewards, as your athletic performance can actually be enhanced! Studies have shown that when sleep is increased to 9 hours a night, athletes have better reaction times, faster sprint times, and better accuracy in motor skills.
If you are ready to upgrade your sleep, but not quite sure how. I recommend that you map out your day and week and think about where certain daily or weekly tasks lie. Is there a way that you can free up your evening to aid in an earlier bedtime? Work back your required bedtime from your wake-up time by 8 hours.
Then, I recommend that you take a look at your sleep hygiene:
Have a bedtime/wind-down routine
Keep your phone (and other devices) outside of your bedroom
Avoid alcohol or caffeine before bedtime
Use blue light glasses before bed if on a screen
Ensure you bedroom is quiet, dark, and cool
Lastly, don’t expect to go from sleeping 6 hours a night to 10, but if you can gradually increase your sleep time on a weekly basis you will be on the right track!
Source: https://pubmed.ncbi.nlm.nih.gov/26325012/
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
Judge me all you want, but I have the bedtime of the average 7-year-old! I know that I need at least 8-hours sleep to ensure I feel human the next day. I hate the feeling of being groggy and tired and so I prioritise my sleep. Furthermore, I am pretty tired come the end of the day, so it’s not like I am forcing myself to get to sleep. Growing up in a sporty household this has always been a trait of mine. As a kid, when I finished my school day I would have at least 2 activities most evenings. I played tennis, netball, rounders, swam, ran cross country, and athletics. I was probably getting about 10 hours sleep a night in my teens.
Knowing that not everyone prioritises sleep, it’s made me wonder why? Maybe these people are not as tired come the end of the day? Maybe they want to sleep more, but have little ones that keep them up all night? Maybe they have FOMO of missing something in the evening? Or maybe they just don’t realise just how important sleep and recovery is?
Sleep is divided into two main types: non-rapid eye movement (NREM) and rapid eye movement (REM). NREM occurs first and this is when the bodies temperature drops, heart rate slows, and the brain uses less energy. REM sleep is when we dream (or have nightmares) and is associated with fast brain waves and eye movements. This is also when the body logs and records memories from the day. This cycle of NREM and REM lasts for an average of 90 minutes and happens 4 - 6 times during a good night’s sleep.
During sleep our bodies recover from the day and the stresses that we have place on our systems. Not getting the adequate amount of sleep quite simply means you are not recovering sufficiently from your training. You can also suffer throughout the day or in your sport from decreased accuracy, decreased reaction time, difficulty when making decisions, quicker exhaustion rates, a higher risk of injury, and a higher risk of illness.
So, there are plenty of downsides of not getting enough sleep. But also, if you are prioritising your sleep, you get some rewards, as your athletic performance can actually be enhanced! Studies have shown that when sleep is increased to 9 hours a night, athletes have better reaction times, faster sprint times, and better accuracy in motor skills.
If you are ready to upgrade your sleep, but not quite sure how. I recommend that you map out your day and week and think about where certain daily or weekly tasks lie. Is there a way that you can free up your evening to aid in an earlier bedtime? Work back your required bedtime from your wake-up time by 8 hours.
Then, I recommend that you take a look at your sleep hygiene:
Have a bedtime/wind-down routine
Keep your phone (and other devices) outside of your bedroom
Avoid alcohol or caffeine before bedtime
Use blue light glasses before bed if on a screen
Ensure you bedroom is quiet, dark, and cool
Lastly, don’t expect to go from sleeping 6 hours a night to 10, but if you can gradually increase your sleep time on a weekly basis you will be on the right track!
Source: https://pubmed.ncbi.nlm.nih.gov/26325012/
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Judge me all you want, but I have the bedtime of the average 7-year-old! I know that I need at least 8-hours sleep to ensure I feel human the next day. I hate the feeling of being groggy and tired and so I prioritise my sleep. Furthermore, I am pretty tired come the end of the day, so it’s not like I am forcing myself to get to sleep. Growing up in a sporty household this has always been a trait of mine. As a kid, when I finished my school day I would have at least 2 activities most evenings. I played tennis, netball, rounders, swam, ran cross country, and athletics. I was probably getting about 10 hours sleep a night in my teens.
Knowing that not everyone prioritises sleep, it’s made me wonder why? Maybe these people are not as tired come the end of the day? Maybe they want to sleep more, but have little ones that keep them up all night? Maybe they have FOMO of missing something in the evening? Or maybe they just don’t realise just how important sleep and recovery is?
Sleep is divided into two main types: non-rapid eye movement (NREM) and rapid eye movement (REM). NREM occurs first and this is when the bodies temperature drops, heart rate slows, and the brain uses less energy. REM sleep is when we dream (or have nightmares) and is associated with fast brain waves and eye movements. This is also when the body logs and records memories from the day. This cycle of NREM and REM lasts for an average of 90 minutes and happens 4 - 6 times during a good night’s sleep.
During sleep our bodies recover from the day and the stresses that we have place on our systems. Not getting the adequate amount of sleep quite simply means you are not recovering sufficiently from your training. You can also suffer throughout the day or in your sport from decreased accuracy, decreased reaction time, difficulty when making decisions, quicker exhaustion rates, a higher risk of injury, and a higher risk of illness.
So, there are plenty of downsides of not getting enough sleep. But also, if you are prioritising your sleep, you get some rewards, as your athletic performance can actually be enhanced! Studies have shown that when sleep is increased to 9 hours a night, athletes have better reaction times, faster sprint times, and better accuracy in motor skills.
If you are ready to upgrade your sleep, but not quite sure how. I recommend that you map out your day and week and think about where certain daily or weekly tasks lie. Is there a way that you can free up your evening to aid in an earlier bedtime? Work back your required bedtime from your wake-up time by 8 hours.
Then, I recommend that you take a look at your sleep hygiene:
Have a bedtime/wind-down routine
Keep your phone (and other devices) outside of your bedroom
Avoid alcohol or caffeine before bedtime
Use blue light glasses before bed if on a screen
Ensure you bedroom is quiet, dark, and cool
Lastly, don’t expect to go from sleeping 6 hours a night to 10, but if you can gradually increase your sleep time on a weekly basis you will be on the right track!
Source: https://pubmed.ncbi.nlm.nih.gov/26325012/
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/
Judge me all you want, but I have the bedtime of the average 7-year-old! I know that I need at least 8-hours sleep to ensure I feel human the next day. I hate the feeling of being groggy and tired and so I prioritise my sleep. Furthermore, I am pretty tired come the end of the day, so it’s not like I am forcing myself to get to sleep. Growing up in a sporty household this has always been a trait of mine. As a kid, when I finished my school day I would have at least 2 activities most evenings. I played tennis, netball, rounders, swam, ran cross country, and athletics. I was probably getting about 10 hours sleep a night in my teens.
Knowing that not everyone prioritises sleep, it’s made me wonder why? Maybe these people are not as tired come the end of the day? Maybe they want to sleep more, but have little ones that keep them up all night? Maybe they have FOMO of missing something in the evening? Or maybe they just don’t realise just how important sleep and recovery is?
Sleep is divided into two main types: non-rapid eye movement (NREM) and rapid eye movement (REM). NREM occurs first and this is when the bodies temperature drops, heart rate slows, and the brain uses less energy. REM sleep is when we dream (or have nightmares) and is associated with fast brain waves and eye movements. This is also when the body logs and records memories from the day. This cycle of NREM and REM lasts for an average of 90 minutes and happens 4 - 6 times during a good night’s sleep.
During sleep our bodies recover from the day and the stresses that we have place on our systems. Not getting the adequate amount of sleep quite simply means you are not recovering sufficiently from your training. You can also suffer throughout the day or in your sport from decreased accuracy, decreased reaction time, difficulty when making decisions, quicker exhaustion rates, a higher risk of injury, and a higher risk of illness.
So, there are plenty of downsides of not getting enough sleep. But also, if you are prioritising your sleep, you get some rewards, as your athletic performance can actually be enhanced! Studies have shown that when sleep is increased to 9 hours a night, athletes have better reaction times, faster sprint times, and better accuracy in motor skills.
If you are ready to upgrade your sleep, but not quite sure how. I recommend that you map out your day and week and think about where certain daily or weekly tasks lie. Is there a way that you can free up your evening to aid in an earlier bedtime? Work back your required bedtime from your wake-up time by 8 hours.
Then, I recommend that you take a look at your sleep hygiene:
Have a bedtime/wind-down routine
Keep your phone (and other devices) outside of your bedroom
Avoid alcohol or caffeine before bedtime
Use blue light glasses before bed if on a screen
Ensure you bedroom is quiet, dark, and cool
Lastly, don’t expect to go from sleeping 6 hours a night to 10, but if you can gradually increase your sleep time on a weekly basis you will be on the right track!
Source: https://pubmed.ncbi.nlm.nih.gov/26325012/
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/
One-Hour Workout: Revving Your Swim Engine
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