Sleep

  • Inflammation, Injury, Recovery, Sleep, Uncategorized, Wellness

    The Crucial Role of Sleep in Tackling Soreness: Maximizing Muscle Recovery

    No pain, no gain! That’s a phrase that unfortunately gets uttered too frequently and in too many scenarios. You don’t need be constantly sore to be improving physically. In fact, the exact opposite can often be more true. It’s that sweet balance between the two and sleep plays a major role to help ensure that soreness/pain part doesn’t overpower. In this blog post, we’ll delve into the intricate dance between sleep and muscle soreness. Two relatively new studies emphasize how prioritizing sufficient and high-quality sleep can be a game-changer.

    The Link between Sleep and Muscle Soreness

    Recent research is shining more light on the intricate relationship between sleep and muscle soreness. The studies reveal that inadequate sleep not only increases pain sensitivity but also hinders the body’s ability to recover effectively after intense workouts. So, why does this happen?

    When we’re sleep-deprived, our bodies produce higher levels of inflammatory markers and stress hormones. These physiological changes amplify our perception of pain, making even routine activities more uncomfortable. Additionally, the body releases fewer growth hormones during sleep deprivation, hindering the repair and growth of muscles. As a result, athletes may experience prolonged muscle soreness, slower recovery times, and an increased risk of injury.

    Maximize athletic performance: Uncover the sleep-soreness link, prioritize quality rest, and reach your peak potential.

    The Gold Standard: 7 to 8 Hours of Quality Sleep

    Now that we understand the impact of sleep deprivation, let’s discuss the optimal sleep duration for athletes. While individual needs may vary, aiming for a minimum of 7 hours of sleep per night is crucial. Ideally, strive for 8 hours or more to reap the full benefits of the restorative sleep cycles.

    During these precious hours, the body undergoes essential processes, including muscle repair, hormone regulation, and memory consolidation. Quality sleep not only accelerates recovery but also enhances cognitive function, reaction time, and overall athletic performance.

    The Power of Naps – A Complement, Not a Replacement

    In situations where a full night’s sleep is challenging to achieve, strategic napping can serve as a powerful ally. A short nap (20-30 minutes) can provide a quick energy boost and help alleviate some of the effects of sleep deprivation. However, it’s crucial to note that naps should complement, not replace, a full night’s sleep. Napping too close to bedtime or for an extended duration can disrupt nighttime sleep patterns.

    Tips for Enhancing Sleep Duration and Quality

    Now that we recognize the pivotal role of sleep in recovery, let’s explore actionable tips to improve sleep duration and quality for athletes:

    1. Establish a Consistent Sleep Schedule: Set a regular sleep routine by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improves the overall quality of your sleep.
    2. Create a Relaxing Bedtime Ritual: Engage in calming activities before bedtime, such as reading, stretching, or practicing mindfulness. Avoid stimulating activities like intense workouts or screen time at least an hour before bed.
    3. Optimize Your Sleep Environment: Ensure your sleep environment is conducive to rest. Keep the bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows to support a restful night’s sleep.
    4. Limit Caffeine and Alcohol Intake: Reduce consumption of caffeine and alcohol, especially in the hours leading up to bedtime. These substances can disrupt sleep patterns and hinder the restorative benefits of rest.
    5. Stay Active During the Day: Regular physical activity is crucial for overall health and can promote better sleep. However, avoid intense workouts close to bedtime, as they may increase adrenaline levels and make it difficult to wind down.
    6. Mind Your Nutrition: Consume a well-balanced diet that supports your energy needs. Avoid heavy meals close to bedtime, as digestive discomfort can interfere with sleep.

    Conclusion

    Maximize athletic performance: Uncover the sleep-soreness link, prioritize quality rest, and reach your peak potential.

    In the pursuit of personal improvement, don’t underestimate the power of a good night’s sleep. By prioritizing quality sleep and aiming for a minimum of 7 to 8 hours per night, athletes can significantly enhance their muscle recovery, reduce soreness, and optimize overall performance. Remember, sleep is not a luxury but a fundamental pillar of your training regimen. Embrace these actionable tips, prioritize your rest, and watch as your athletic journey reaches new heights. Sweet dreams and stronger muscles await!

    Studies referenced: Study #1, Study #2

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  • Performance, Sleep, Wellness

    The Sleep-Cholesterol Connection: Unlocking Athletic Performance and Health

    As an athlete, you dedicate countless hours to training, fine-tuning your diet, and ensuring your body is primed for optimal performance. Yet, there is one crucial factor that often goes overlooked: sleep. While it may seem counterintuitive, sleep plays a significant role in your athletic performance and overall health. In this article, we’ll explore the importance of sleep for athletes, focusing on its impact on cholesterol levels and the consequences of poor sleep and snoring.

    The Link Between Sleep and Cholesterol

    A recent study published in the Journal of Lipids in Health and Disease sheds light on the fascinating connection between sleep and cholesterol metabolism. Cholesterol, a waxy substance found in our blood, is crucial for the production of hormones, vitamin D, and the building of cell membranes. However, elevated cholesterol levels can lead to atherosclerosis, a condition characterized by the buildup of plaque in our arteries, restricting blood flow and increasing the risk of heart disease.

    The study found that individuals who experienced poor sleep quality and duration had higher levels of total cholesterol, LDL (generally bad) cholesterol, and triglycerides, while their levels of HDL (good) cholesterol were lower. In essence, inadequate sleep can disrupt your cholesterol balance, potentially putting your cardiovascular health at risk.

    Sleep can impact a wide range of aspects in one's health and performance. One of which is cholesterol and the harm of inadequate sleep.

    Effects of Poor Sleep on Athletic Performance

    Sleep is the ultimate recovery tool for athletes. During deep sleep, our bodies release growth hormone, which aids in muscle repair and growth. This is why skimping on sleep can hinder your athletic performance in several ways:

    1. Reduced Energy Levels: Insufficient sleep negatively affects our energy metabolism. As a result, athletes may experience decreased endurance, slower reaction times, and impaired decision-making abilities, leading to subpar performance on the field or court.
    2. Impaired Recovery: Sleep deprivation interferes with the body’s ability to recover from intense training sessions. This can prolong muscle soreness and increase the risk of injuries, hindering an athlete’s progress and overall performance.
    3. Increased Injury Risk: Poor sleep compromises your immune system, making you more susceptible to illness and injuries. A weakened immune system can lead to longer recovery times and potential setbacks in training schedules.

    Snoring: A Warning Sign

    One common sleep-related issue among many athletes (and non-athletes) is snoring. Snoring occurs when the flow of air through the mouth and nose is partially blocked during sleep. It may seem harmless, but it can have significant implications for both athletic performance and cardiovascular health.

    Sleep can impact a wide range of aspects in one's health and performance. One of which is cholesterol and the harm of inadequate sleep.

    Snoring is often associated with sleep apnea, a condition where breathing repeatedly stops and starts during sleep. Sleep apnea can lead to fragmented sleep, leaving individuals feeling tired even after seemingly adequate rest. Here’s why athletes in particular should pay attention to snoring:

    1. Decreased Oxygen Intake: Snoring and sleep apnea can cause brief interruptions in breathing, leading to decreased oxygen intake during sleep. It shouldn’t come as a surprise that less oxygen is a bad thing! This can negatively impact an athlete’s endurance and cardiovascular performance.
    2. Increased Blood Pressure: Sleep apnea has been linked to elevated blood pressure levels. High blood pressure can strain the heart and blood vessels, increasing the risk of heart disease and other cardiovascular complications.
    3. Impaired Recovery: Sleep apnea disrupts the restorative deep sleep stages, preventing athletes from getting the quality rest needed for optimal recovery and muscle repair.

    Cholesterol and Sleep Wrap Up

    As an athlete, you strive for excellence in your performance and overall well-being. By recognizing the importance of sleep, you can unlock a powerful tool to achieve your goals. Adequate, high-quality sleep is crucial for maintaining healthy cholesterol levels, optimizing athletic performance, and reducing the risk of cardiovascular issues.

    To prioritize sleep, establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is comfortable and conducive to rest. If you or someone you know snores worse than Snorlax or suspects sleep apnea, it’s essential to consult a healthcare professional who can provide proper diagnosis and recommend appropriate treatments.

    Remember, sleep is not a luxury; it is a vital component of your athletic journey. By giving your body the sleep it deserves, you’ll be well on your way to reaching new heights in performance and enjoying long-term health and vitality.

    Study referenced: click here

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  • Energy, Sleep, Wellness

    Move more if you want to sleep better with less fatigue

    Regular exercise is a recommendation that has been around forever it seems. Unfortunately, is still feels like it hasn’t been said enough. Those who move more tend to see benefits and improvements in just about every aspect. With such crazy schedules though it can be tough for many to get that regular activity in. This can be even more true for students when finals week hits. Especially for student athletes with so many additional commitments, during the off season this can be a tough spot as well. Without the scheduled regular practices now the activity levels can sometimes decrease. Not only is it important to continue regular movement to maintain fitness, it helps in overall wellness throughout the day.

    Negatives when you don’t move more

    When tired and fatigue most people move less. Unfortunately this is the opposite of what should be done. Move more to feel better!

    Where to begin with this. For athletes it should go without saying that regular movement is crucial for maximizing performance and recovery. The intensity naturally needs to be adjusted for goals but movement is key for that. When moving less and/or sitting for prolonged periods of time, blood flow in the body tends to slow and become more difficult. Delivering nutrients and oxygen while helping to remove byproducts is a key part of what blood does. If not flowing properly those things don’t happen. As a result, people are at an increased risk for cardiovascular issues, diabetes and overall increased soreness. None of which I would put on a list of desirable things to have.

    Exercise is more than just performance

    Just like described previously the various ways lack of movement can impact the body, same thing on the other end occurs with more movement. Sleep in particular is one area that this recent study showed benefiting from it. With all the benefits that sleep provides as well this is a huge factor. Exercise and movement increase serotonin released in the body which contributed to that fatigue feeling the longer you exercise. While in the moment it makes you feel physically tired, it can actually help regulate your circadian rhythm so that you’re able to sleep better with improved quality at night. Improved sleep means less fatigue and better ability to focus tomorrow.

    When you move more, that exercise also exposes the body to a more controlled stressor. Stress is a natural part of life that can cause a lot of havoc if not kept under control. Moving more though exposes the body to stress and forces it to have to manage it. Just like anything, the more you do it the better you get. So the more the body learns to clear out the stress from exercise, it can better manage life stress as well. More relaxed activities such as yoga and Pilates can be great as well with their added impact on the nervous system. Breathwork is typically a main focus in those and proper breathing increases the parasympathetic system response. This is very helpful come bedtime again when trying to calm down to sleep better.

    Finding time for regular movement

    Busy schedules are the biggest challenge for the majority of us. It’s important to note that it’s a big mindset piece. Don’t always view movement as only a two hour totally exhausted and sweaty event. Movement can be something as simple as yoga, a walk or stretching. Naturally there are added benefits of adding in some additional intense activities but some movement is better than nothing. Try to sneak in a little walk or stretch in the morning, around lunch or before bed. Even during finals week when it feels like you have to study 24/7, give yourself a mental break. You’ll come back feeling more refreshed and actually able to study better.

    When tired and fatigue most people move less. Unfortunately this is the opposite of what should be done. Move more to feel better!

    Get out there and move more!

    Don’t overthink it. Some movement is better than no movement. Do what you can and if you find yourself with some extra time, make the most of it and get after it a little bit. But consistency is they key as it is with most things. Those activities that appear seemingly small in the moment, all add up over time. In a time where most of us have come to expect things instantly, patience is a great virtue to continue working on.

    Study referenced: click here

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  • Energy, Performance, Sleep, Wellness

    Best napping strategies to maximize your performance

    This isn’t the first no will it be the last time I write about the benefits of sleep. Odds are very high that if you are wanting to improve anything, sleep can help. Sleep doesn’t just mean at night when the sun is down though. Sleep also includes when we’re napping. Depending on how you implement napping into your routine, there are a lot of benefits to be had.

    Impact on cognitive and physical performance

    Top to bottom sleep can have a big impact on the body. When sleeping the body is able to recover and repair itself to perform better the next day. This performance includes both mental and physical. Cognitively the benefits include improved ability to focus as well as reaction time. Improved focus is beneficial for anyone regardless the task at hand to be able to be more productive. The added reaction time improvement though can really aid athletes. Being able to focus on what is occurring during a game helps to know where teammates and opponents are a bit better to make better decisions. Then when needing to act upon that, faster reaction times produce better results. Split seconds can be the difference between winning and losing so never discredit that. Physically as well overall strength and recovery is improved with a quick nap beforehand. 

    How long to spend napping

    Knowing that sleep and napping is beneficial, the natural question is how long to nap. Overall the most benefits seem to pop up when napping for 30-60 minutes. Shorter naps seem to not have as much of an effect as sometimes it can even be too short of a time to even actually fall asleep. Longer naps can be interesting though as we start to get into REM and deep sleep cycles. The biggest thing is wanting to avoid waking up in the middle of a cycle. That can result in feeling even worse when you are trying to wake up. If napping for longer than 60 minutes, going a full 120 minutes may be your best option. That will allow for the potential to get a complete sleep cycle in and not wake up in the middle. 

    Everyone loves a good nap! Napping in the proper manner though can help make sure that you maximize the benefits from it.

    After napping grogginess

    As mentioned previously, that grogginess after waking up is never ideal. Especially if poorly timed and you are having to perform very quickly after waking. A good rule of thumb is to allow for at least an hour after napping before your event. For most people that full hour is enough time to rub the sleep out of the eyes and be good to go. The benefits will have fully kicked in to be feeling alert and ready to perform. Some of the research is showing as well that allowing even more time can have better benefits. So if not in a time-crunch, try to give yourself some extra time after waking up before heading out. For example, if having a game at 7:00pm, a 2:00pm nap could be perfect.

    Good night vs. bad night of sleep

    Napping has shown benefits on days after both a good or bad night of sleep. Yet surprisingly a greater amount of benefit has been seen after nights of adequate sleep. Many times, we tend to think that after difficult nights that taking a nap can erase those negatives. Sadly, it may not be that easy. While napping absolutely can help, it’s still incredibly important to do your best to get a solid night of sleep.

    Key takeaways

    Everyone can benefit from a lovely nap! If really looking to maximize your performance, having a 30-60 minute day during the day is the goal. Make sure to give yourself at least 60 minutes afterwards to fully wake back up though. All of this starts with ensuring you had a good night sleep the night before for peak performance. Get yourself to bed at a decent time and take a nap beforehand if possible but if a student please don’t try and use this as an excuse to sleep in class! I don’t want any angry letters from teachers.

    Study referenced: click here

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  • Alcohol, Body Composition, Hydration, Inflammation, Injury, Performance, Recovery, Sleep, Wellness

    Alcohol and its impact on your health goals

    Most people’s health goals involve things such as improved strength, body composition, energy, performance and recovery. Alcohol negatively impacts all of those across the board. For many of us, weekdays are the busiest and then as soon as the weekend comes, that’s when we prioritize resting. Unfortunately, though if that relaxation involves regular alcohol consumption it may never truly allow the body to get the rest it needs. That’s not to say you can never have alcohol! You just want to be very mindful of when and how much you are having. Athletes in particular whose livelihood centers around optimizing performance. Athletic Brewing is a great non-alcoholic beer example of how to potentially bridge the gap of having a cold one without hurting your goals.

    Alcohol prevents quality sleep

    A popular belief is that alcohol actually helps you sleep. This is based off of how many tend to fall asleep quicker after having some alcohol. This is a false belief as it simply gives the perception of better sleep. While it is true you may fall asleep quicker, the quality of sleep can be severely impacted. With deep and REM sleep being where a lot of the ‘magic’ happens this whole process gets skipped. As a result, the body isn’t able to recovery physically or cognitively as well.

    Alcohol is a part of many social settings and regularly abound. Just because it's common doesn't mean it isn't without negative effects.

    One day/night of this isn’t the end of the world. If done a bit more frequently though the effects will add up and take a toll. Sleep is one of the greatest factors into one’s wellbeing and anything that impacts it needs to be kept in consideration. Getting enough sleep overall is tough enough for most of us so it’s important to preserve the quality of what we do get.

    Body composition, recovery and injury

    This shouldn’t be too much of a surprise but if looking to optimize your physical wellbeing, alcohol isn’t of much assistance. Two of the biggest factors stem from cortisol and testosterone. Alcohol has a big impact on both of them in a negative way. Cortisol experiences an increase while testosterone has a decrease. Again, not an ideal situation for muscle building and repair.

    Cortisol is a stress hormone that stimulates muscle breakdown. Typically, cortisol is associated with general life and physical stress as well as poor sleep. Alcohol itself causes a direct increase in cortisol which adds to that. Testosterone is a key hormone that is very potent at stimulating muscle growth. Due to its benefits, that is why some athletes have gotten in trouble for taking some “extra” of it. Especially if recovering from an injury, to be back to your old self quicker try and avoid alcohol as best you can.

    Alcohol is not hydrating

    Just like sleep, hydration impacts everything in the body from head to toe. Alcohol though is a diuretic causing you to lose more water than what alcohol provides. Dehydration contributes to less blood volume overall causing the heart to have to work harder. With less blood, it needs to circulate more and quicker to make up for it. Blood delivers all the important nutrients to your muscles and organs as well and clears out any byproducts. It takes that to the kidneys and liver to clean things up and keep the body in a prime state.

    On top of that, when in a dehydrated state your body is at a greater risk for injury. A good comparison is a raw steak versus beef jerky. When in a hydrated state, your muscles are like a raw steak which is tough to tear if you tried to pull it apart. On the other hand, muscles are more similar to jerky when dehydrated. While it may still be a bit tougher to pull apart, it’s significantly easier than the steak. Nobody enjoys those annoying muscle pulls so control what you can control to decrease your risk. 

    Athletic Brewing – non-alcoholic option

    After so much discussion on the negative effects of alcohol, that doesn’t mean you can’t enjoy a beer anymore! There is a surge in non-alcoholic beer companies now to help bridge that gap. None of which do it better than Athletic Brewing! That is why my wife and I are proud to have teamed up with them. Athletic Brewing allows the ability to enjoy a beer, especially in social settings, while not sacrificing your recovery. There are a lot of non-alcoholic beers out there but none have compared to the taste of Athletic Brewing. You still want to make sure you’re able to enjoy the beverage after all!

    Overview

    An occasional alcoholic beverage again, is not the end of the world. You just want to be very mindful and strategic of when and how much you are having. Especially now taking into consideration what some of the effects of that alcohol can be. This is why for the athletes I work with I encourage what I refer to as the 48-hour rule.

    Given the impact of alcohol I don’t want to have those effects anywhere around competition. Avoiding alcohol 48-hours before and after competition helps to ensure your body is primed for the event. It allows optimal performance and decreased injury risk in the moment as well as peak recovery afterwards. This same concept applies to non-athletes as well needing to perform their best as well. Choose your alcohol responsibly and when in doubt, less/none is best. Don’t be afraid to incorporate some non-alcoholic options as well like Athletic Brewing in those moments a craving hits.

    Reference: click here

    Check out Athletic Brewing: click here

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  • Energy, Performance, Recovery, Sleep, Technology, Wellness

    Wearable technology is not great at estimating calorie needs

    For anyone interested in optimizing their health/performance, wearable technology has likely come up. There are so many different companies out there making different products for just about everything. Athletes in particular have been heavily targeted due to various training, recovery and sleep metrics out there. Having so much information at one’s disposal though makes it very important to know how accurate it is. Additionally, even if accurate what to do with that information is potentially an even bigger question.

    Sleep and training wearable technology

    These are what I’d say are the two most popular types of wearables on the market. Sleep is an area that just about everyone can improve upon and thus everyone wants to know how to be better. It’s also a very ‘easy’ time to try and measure something as the body isn’t moving as much. Measuring resting heart rate, heart rate variability, body temp and time spent in deep sleep are all great. They monitor trends of how the body is responding to various stressors each day to recover.

    During training is when some of the physical stressors are monitored. Whether it’s heart rate increases or using GPS technology to know how far, fast and accelerations/decelerations during a training session you can have a TON of information. To balance overall training load and how hard you are pushing your body, this information can be wonderful. Combining this and sleep recovery can be a great combo to monitor how the body responds to a specific session and knowing if the body is recovered to push things again the next day. It’s a balancing act to continue driving improvement but minimizing injury risk.

    Calculating calories with wearable technology

    Measuring caloric expenditure is where things get very tricky. Most wearables struggle with calculating the metabolic load of different exercises because it’s tough to track. Particularly during collision or resistance training activities this is even tougher. Most wearables rely on heart rate and a bit of GPS to determine energy needs. Looking at weight lifting though you aren’t moving hardly at all. On top of that it’s generally a fairly short duration for each set and your heart rate may not increase too significantly. Unless the wearable is specifically able to detect the force each muscle is generating to lift the respective weight it’s going to struggle calculating that.

    Collision sports are in a similar boat. Forces generated upon impact of hitting something as of now isn’t easily detected by wearables. At least not to my knowledge! These collisions though absolutely generate a big toll on the body and require additional caloric needs to repair. Linemen in American football in particular are prime examples of this. While already typically large individuals, their caloric needs are very high due to the frequent collisions they experience every play. This is in spite of not running or covering much ground typically.

    Be cautious with estimated calories

    Due to everything just mentioned, be careful if looking at the estimated calorie expenditure of your wearable. As the referenced study here shows as well, it very likely is underestimating what you truly need. In this study in particular is came in significantly under! When testing during a rugby preseason, the wearable they used (SenseWear Pro3) underestimated calorie needs by up to 1,000 calories. In-season needs were underestimated by 500 calories. Every piece of wearable technology is going to be a different and more or less accurate but the message is clear that you should be cautious with those numbers.

    Is any wearable technology worth it?

    Like most things…it depends! Ask yourself first what it is you are wanting to achieve and find out and then do a bit of your own research seeing what provides the type of information you’re wanting. Personally I’m a big fan of them. I utilize both Whoop and an Apple Watch but for slightly different reasons for each. The Whoop I have really enjoyed in monitoring my recovery and training loads and works for me. I’m using the Apple Watch honestly more for keeping myself organized but am playing with their fitness and sleep type information as well.

    The most important thing when using these types of technology is to not take the specific numbers to heart. You want to be more mindful of the overall trends. With the calories being a perfect example, we know the exact number being displayed to us is likely wrong. But by looking at the overall trends of our numbers, if the calories are showing to be higher one day it’s likely safe to say you need to eat more! You may have done a bit more movement/exercise that previously and thus need more food. So overall yes, I’m a fan of these things and like the information but stay mindful of what it’s actually telling you. Remember that trends are typically more valuable than single day numbers.

    Study referenced: click here

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  • Energy, Recovery, Sleep

    Does a weighted blanket help you sleep better?

    In general the vast majority of people aren’t getting enough sleep. 7-10 hours of sleep is the general recommendation and even the idea of 7 hours seems ‘crazy’ to many people. This is the first problem. As a result there is a massive amount of people looking for help to sleep better. Weighted blanket sales have jumped trying to provide some help. Falling asleep with the feeling of a nice hug from a blanket sounds nice! What we need to know is if it actually produces results.

    Importance of sleep & melatonin impact

    Don’t sleep on the importance of sleep! The best recovery that our body does, is done while asleep. Sacrificing sleep significantly hurts recovery, meaning increased soreness and actually negatively impacts body composition. On top of the physical recovery, sleep is also important from the brain and cognitive side of things too. While asleep our brain is able to hit the refresh button. Important things get stored into longterm memory and some ‘less important’ items get cleared out to leave room for new things the next day.

    Melatonin is a very popular supplement to help maximize one’s sleep to achieve these things. The body already produces it naturally but supplement companies market it to provide a bit of a boost. Melatonin is key at regulating the body’s circadian rhythm by sending the signal it’s time to go to bed. When the sun starts to set, melatonin levels increase to help fall asleep quicker. Modern technology and screen lights impact this and so in some situations a melatonin supplement may be warranted. Now though, weight blankets are targeted as an alternative way to increase melatonin.

    Weighted blanket impact on melatonin

    Wearing weighted blanket before bed

    Many claims have been tossed around touting how a weighted blanket can increase melatonin levels. Now there’s finally a study to test that! Volunteers in the study had to lay under the blanket for an hour before going to sleep with the blanket. During that hour their melatonin levels were tested every 20 minutes leading up to going to sleep. Impressively melatonin levels actually increased by just over 30% with the blanket! Sadly though, the OURA rings used with the volunteers were wearing didn’t work properly preventing the ability to see sleep quality. Upon waking up though, restfulness wasn’t different between those with and those without the blanket.

    Toss on the bed or leave in the closet?

    It doesn’t look like it would hurt anything! Having that OURA ring would help a lot and showing the potential of a weight blanket though. Hopefully the future study will be able to fix the problem and see the impact on deep sleep, REM sleep and overall time asleep. Seeing that noticeable of an increase in melatonin certainly gives promise though. With the knowledge we have so far, feel free to try out a weighted blanket if interested! Just keep an open mind and don’t go in expecting a world of difference.

    Study referenced: click here

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  • Performance, Recovery, Sleep

    More social media means worse sleep quality

    Few things will give you as much of a return on your performance and recovery than your sleep quality. Hydration is right up there too but let’s focus on sleep for now! When we are asleep is when our body’s are able to be the most effective at repairing the body and recovering after the exercise/work done during the day. If sleep is negatively impacted, so too is recovery and performance in direct response. One of the biggest impacts on sleep amongst everyone has been technology. Technology has certainly provided a ton of benefits in just about every aspect of life but it does have some negatives. Amongst all the technology, social media is front and center of it all.

    Modern technology’s impact on sleep quality

    Technology is everywhere you look. Case in point you wouldn’t be reading this if it wasn’t for technology. The vast majority of technology that is used in our lives though involve screens. Starring at these screens exposes our eyes to blue light that is coming from them. That blue light exposure can mess with the body’s ability to produce melatonin which is what signals that it’s time for bed. Melatonin helps the body to fall asleep quicker, sleep deeper and for a bit longer. And no piece of technology is arguably used more than that of social media.

    Social media usage

    In a recent study, college athletes with asked how much time they spent on social media and evaluated how their sleep quality was. Now I expected it to a decent amount but I wasn’t expecting this. On average, athletes in this study were spending 4.6 hours per day on social media. It wouldn’t be a stretch either to say a large chunk of that time occurred lated in the day. With the ease of access to social media on phones it’s all too easy to pull it up while laying in bed as the last thing to do before sleeping. But it also is easy to lose track of time resulting in a lot less actual time to sleep. This is in addition to the negative effects the light from the screen is having on melatonin production. As a result there was a very strong correlation with increased social media usage and decreased sleep quality.

    Less phone time = better sleep quality

    If looking to improve your sleep quality (who of us isn’t?) stop scrolling on social media. Social media is great for a whole lot of things. It can be a source of wonderful information from reputable people and help to connect with people easily from all over. But set limits for yourself on your screen time. If setting a specific amount of time is too tough, start with setting a “bedtime” for your phone. Avoid mindlessly scrolling while in bed before falling asleep. Your body will thank you and those social media posts will all still be there in the morning.

    Study referenced: click here

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  • Sleep

    Daylight Savings: A love-hate relationship

    Spring is finally here, yay!!! We have to move our clocks ahead an hour, booooo!!!
     
    Every year the feelings never change. We get excited for warm weather and no more training in the snow but that first day/week after the time change dampens the excitement as it usually means feeling more tired. There’s never a good time to feel that way, especially for athletes in preseason or mid-season really needing to perform their best.
     
    It doesn’t have to be that way as there are a few strategies that can help make the time change a bit easier and keep you feeling rested and ready to perform that first day/week and for the rest of the year;
     
    – Get adequate sleep the days before: For the days leading up to the time change make sure you continue to get adequate sleep. You don’t want to go into daylight savings already sleep deprived. Staying well rested in advance will give you a little wiggle room for any challenges during the transition.
     
    – Avoid afternoon/evening caffeine: Caffeine should be avoided within 6 hours of when you plan to go to bed. This is how long it takes for caffeine to start working its way out of your body. If you are consuming caffeine later in the day you are overstimulating the body and decreasing its melatonin production which is a key hormone to help you sleep. Less melatonin means increased difficulty falling asleep and decreased quality of sleep. (1)
     
    – Drink some tart cherry juice: Having tart cherry juice around bed time will not only help you recover by reducing inflammation but it help you sleep by increasing your body’s melatonin levels. (2)
     
    – Add kiwis to your diet: Kiwis contain a high level of serotonin. Like melatonin, serotonin is a main component that aids your ability to fall asleep and improves quality of sleep. You’re likely more familiar with tryptophan (high in turkey which gets mentioned every Thanksgiving) which when consumed gets converted into serotonin in the body to produce that sleepy feeling. In addition to serotonin, kiwis are also high in folate which a deficiency of can cause difficulty sleeping. (3)
     
    – Consider a magnesium supplement: Disclaimer: food should always be first! But if not consuming magnesium rich foods, which many aren’t (eg. dark leafy greens, dark chocolate, nuts, seeds, avocados, bananas), you may want to think about investing in a quality 3rd party tested magnesium supplement. Magnesium plays a roll in many body functions but in regards to sleep it can help your nervous system calm down to allow you to get to sleep better. (4)
     
    – Take a warm bath/shower before bed: An easy way to help relax the body and help you fall asleep quick and decrease how often you wake up at night is to take a warm bath/shower about 1-2 hours before going to bed. (5)
     
    – Keep clocks away from your bed: Nothing is more frustrating than trying to fall asleep and continuously looking at the clock on your dresser to see how long it’s taking you. This added stress of trying to force yourself to sleep amidst building frustration only makes it more difficult to fall asleep. Eliminate this issue by keeping all clocks out of your line of sight.
     
    – Keep phones on silent: The last thing you want is to have your phone buzz and light up while trying to sleep. If it goes off you will inevitably want to grab it and see what the alert was. This exposes your eyes to bright light and blue light which will make it difficult to fall back asleep.
     
    – GO TO BED!!!: None of these strategies will help if you’re staying up until 2am watching TV or playing video games. These all build upon the main goal of giving your body the opportunity to reap the benefits of sleep by giving yourself 8-10 hours every night in bed to do so.
     
    If you work to incorporate some or all of these strategies into your sleep routine you will be waking up feeling more rested and transition to the new time quicker. These strategies can also be helpful for more than just during the daylight savings time transition. Doing these things all year long will provide you benefits all season to help you perform better, recover better and decrease your odds of getting injured. All of those benefits from simply turning off the lights and closing your eyes. Why is it that sometimes the simplest concepts are the hardest to do?
     
    Happy sleeping and here’s to a great spring and summer!
     
     
     
    1. Nédélec M, Halson S, Abaidia AE, Ahmaidi S, Dupont G. Stress, Sleep and Recovery in Elite Soccer: A Critical Review of the Literature. Sports Med. 2015 Oct;45(10):1387-400.
    2. Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec;51(8):909-16.
    3. Lin, H.H.; Tsai, P.S.; Fang, S.C.; Liu, J.F. Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pac. J. Clin. Nutr. 2011, 20, 169–174.
    4. Peukhuri, K.; Sihvola, N.; Korpela, R. Diet promotes sleep duration and quality. Nutr. Res. 2012, 32, 309–319.
    5. Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ. Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep Med Rev. 2019 Aug;46:124-135.

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  • Injury, Macronutrients, Recovery, Sleep

    Bedtime Snack: Friend or Foe

    It’s not uncommon to hear someone talking about how they don’t eat after dinner, nothing after 6pm, feeling sluggish in the morning because they ate right before bed, if they eat late at night they gain weight like it’s nothing. This may have more to do with what and how much they are eating as opposed to the act of eating before bed itself. If planned for properly, a bedtime snack can actually be beneficial!
     
    What’s so good about it?
     
    By properly planning and having an appropriate snack you can actually build muscle while you sleep. No, it isn’t too good to be true. It’s a great opportunity to keep improving and recovering in a fairy easy manner. It’s another small adjustment that can result in big changes long term.
     
    To achieve these benefits the thing you want to focus on is……PROTEIN! Consuming protein 30-60 minutes before you go to bed will provide your body with the building blocks your muscles need to continue building and repairing while asleep.6
     
    What makes this timing different than normally consuming protein during the day every 3-4 hours is that when we’re sleeping, our body releases all of the fun muscle building hormones (eg testosterone, growth hormone).2,4,5 Adding protein into the mix helps enhance the effect of those hormones.
     
    The amount to consume depends on your size but in general 20-30 grams is sufficient. This is similar to the amount recommended for meals and snacks to maximize your muscle building and repair.
     
    If given the option, casein protein seems to be the top choice for bedtime protein. Casein is a form of protein found in dairy like whey protein, but is digested slower than whey. This slow release will help prolong the duration in which protein is in your blood being delivered to your muscles and continuing to help build and repair your muscles. Whey is a fine option as well but because it is digested faster, it may not have as long a duration to stimulate muscle building. Overall, if you don’t have or can’t find a casein powder supplement, whey will be good as well. What I would recommend over a supplement though would be to get it from food. Having Greek yogurt or some cottage cheese is a perfect option.
     
    This all helps emphasize the importance of giving yourself the appropriate amount of time to sleep! It plays a major role in so many things and should not be overlooked if you’re wanting to make sure that you’re doing everything you can to improve.1,3,7
     
    So eating before you go to bed isn’t a bad thing! It can be good and beneficial for helping you build muscle and recover if you plan that snack appropriately. The benefits won’t be seen or noticed after one night of eating some Greek yogurt but over the course of an entire season and career the benefits can be substantial. It always comes down to those little details to separate yourself from the competition so make sure you’re not missing out on a good opportunity to continue improving yourself!
     
    1. Copenhaver EA, Diamond AB. The Value of Sleep on Athletic Performance, Injury, and Recovery in the Young Athlete. Pediatr Ann. 2017 Mar 1;46(3):e106-e111.
    2. Cortés-Gallegos V, Castañeda G, Alonso R, Sojo I, Carranco A, Cervantes C, Parra A. Sleep deprivation reduces circulating androgens in healthy men. Arch Androl. 1983 Mar;10(1):33-7.
    3. Kohn TP, Kohn JR, Haney NM, Pastuszak AW, Lipshultz LI. The effect of sleep on men’s health. Transl Androl Urol. 2020 Mar;9(Suppl 2):S178-S185.
    4. Lamon S, Morabito A, Arentson-Lantz E, Knowles O, Vincent GE, Condo D, Alexander SE, Garnham A, Paddon-Jones D, Aisbett B. The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiol Rep. 2021 Jan;9(1):e14660.
    5. Luboshitzky R, Herer P, Levi M, Shen-Orr Z, Lavie P. Relationship between rapid eye movement sleep and testosterone secretion in normal men. J Androl. 1999 Nov-Dec;20(6):731-7.
    6. Reis CEG, Loureiro LMR, Roschel H, da Costa THM. Effects of pre-sleep protein consumption on muscle-related outcomes – A systematic review. J Sci Med Sport. 2021 Feb;24(2):177-182. doi: 10.1016/j.jsams.2020.07.016. Epub 2020 Aug 7.
    7. de Sousa Nogueira Freitas L, da Silva FR, Andrade HA, Guerreiro RC, Paulo FV, de Mello MT, Silva A. Sleep debt induces skeletal muscle injuries in athletes: A promising hypothesis. Med Hypotheses. 2020 Sep;142:109836. doi: 10.1016/j.mehy.2020.109836. Epub 2020 May 12.

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