How Sleep Impacts Performance
Sleep is often overlooked in fitness and health. Some parts of the internet will make you believe that sleeping less means more success for you (4 am morning routines). However, it could be the missing piece of the puzzle that is holding you back from achieving your best in life and sports.
Let’s look a little deeper at sleep and learn how it can transform the lives of athletes of all abilities and experience levels.
What is Sleep?
The concept of sleep is quite scary. Think about it, we’re changing our state of consciousness for (ideally) 8 hours every day. That’s a third of our entire lives spent in dreamland.
If you think about sleep too much, you’ll find it incredibly hard to do it. That’s because no matter how busy your brain is during the day, you need to empty it of anxiety, fear, sadness and even happiness before you can sleep.
Sleep, at least as we know it, is a relatively new concept.
Before 1950, people assumed sleep was a “passive activity during which the body and mind were dormant“. However, according to sleep expert and neurologist, Mark Wu, M.D, PhD…
““Sleep is a period during which the brain is engaged in several activities necessary to life—which are closely linked to quality of life”.”
Sleep is a period of restoration and plays a crucial role in various bodily functions.
What is Poor Sleep?
You generally know when you’ve had poor sleep, and you know immediately after opening your eyes in the morning. But what does that actually mean? Can you explain why you slept poorly?
Here are some key psychological and physiological indicators of poor sleep:
Insufficient Sleep Duration: Everyone is different, but try to aim for 7 or more hours of sleep per night. We’re only human, so you shouldn’t expect to perfectly hit this goal every night. It’s also worth mentioning that sleep needs can vary slightly between individuals. You might know someone who can function on 3 hours of sleep, but most adults require at least 7 hours of quality sleep to function at their best. Chronic sleep deprivation, defined as regularly getting less than 7 hours of sleep, can significantly hinder athletic performance and overall health.
Disrupted Sleep Cycles: Sleep cycles naturally alternate between NREM (non-rapid eye movement) and REM (rapid eye movement) stages throughout the night. A healthy sleep cycle includes 4-6 NREM-REM cycles. Disruptions in these cycles, caused by factors like stress, noise, or screen time before bed, can lead to fragmented sleep and decreased sleep quality.
Inconsistent Sleep Schedules: Going to bed and waking up at irregular times disrupts your body's natural sleep-wake cycle (circadian rhythm). In fact, studies have shown that your sleep schedule plays a larger role in the quality of your sleep compared to the quantity of sleep you get. Interrupting this schedule can make it difficult to fall asleep or wake up feeling refreshed, and can negatively impact your overall sleep quality.
Underlying Sleep Disorders: Certain medical conditions, such as sleep apnea or restless leg syndrome, can significantly disrupt sleep patterns and quality. If you suspect you may have a sleep disorder, consult with a healthcare professional for proper diagnosis and treatment.
The Impact of Poor Sleep on Sports Performance
Studies have shown that poor sleep can negatively affect athletes in several ways, including:
Decreased cognitive function (focus, decision-making)
Reduced muscular strength and speed
Increased risk of injuries
Slower reaction times
Impaired learning and memory
Decreased mental well-being (mood, motivation)
Reduced aerobic capacity
Hindered recovery
For more in-depth information on the science behind sleep and athletic performance, you can refer to these resources:
Sleep Foundation - Sleep, Athletic Performance, and Recovery
The Sports Institute - Impacts of Sleep on Athletic Performance
National Institutes of Health - Sleep Deprivation and Deficiency
How to Track Your Sleep
As I mentioned earlier, thinking too hard about your sleep will only lead to you lying in bed with your eyes wide open.
Fortunately, there are various tools to monitor your sleep patterns. I use a Garmin Fenix 6x Pro to keep track of all my fitness activities, including sleep. I’m sure other watches/ wearable devices are available, but I can only draw from my experience with Garmin.
The watch measures my heart rate and activity throughout the night and breaks down my sleep cycle into ‘awake’, ‘light’, ‘deep’, and ‘REM’, then provides a total score based on the duration of each sleep stage.
Alternatively, keep a sleep diary where you note key timings like:
The time you get into bed
The time you wake up
What you did before bed (this could help form your routine)
Tips for Better Sleep
Developing healthy sleep habits takes practice.
Here are some strategies to improve your sleep quality:
Plan your day: Note down the important tasks for tomorrow to avoid worrying about them at night.
Turn the lights off: Create a dark sleep environment, even with eyes closed; light can disrupt sleep.
No screens before bed: Avoid electronic devices (phones, laptops) for at least 30 minutes before bed as they emit blue light that can interfere with sleep.
Avoid late-night meals: Eating heavy meals close to bedtime can cause indigestion and disrupt sleep. Try to aim to finish your eating for the day no less than 3 hours before your planned bedtime.
Maintain a routine: Consistency in sleep and wake times helps your body adjust. Regularity is more important than quantity
Bed for sleep only: Avoid using your bed for activities other than sleep (scrolling social media, gaming, etc.). If you can't fall asleep after 20 minutes, get out of bed and engage in a relaxing activity until you feel drowsy.
Eat right throughout the day: A balanced diet with whole foods promotes overall health and sleep quality.
Limit caffeine intake: Caffeine can stay in your system for up to 8 hours, so avoid it after 3 PM.
Cool down for sleep: A comfortable, cool sleep environment is essential.
Journal for relaxation: Writing down worries before bed can clear your head and promote a more relaxed, restorative sleep.
Summary
By prioritising quality sleep and incorporating these tips, you can unlock a new level of athletic performance and overall well-being.
Understanding the complexity of sleep and recognising poor sleep indicators is crucial. Poor sleep can significantly impair cognitive function, physical performance, and mental well-being, ultimately hindering athletic success.
