Sleep: The Missing Link Between Health And Fitness
Sleep is the soil in which our efforts towards health bear fruit or not, yet never has it been more neglected in human history than in our modern age. We typically skimp during the week and binge at weekends, neither of which is optimal. Find out why getting the Goldilocks amount (and the best quality) is essential and how to do so.
Instinctively, we know that a good night’s sleep makes things better. This is evident in sayings like, “Things will seem better in the morning.” and the tendency to “sleep on” big decisions. The fact is, it makes everything better. Every single operating system in the body is enhanced - or impaired - depending on whether you have restorative sleep or not.
Even though rest is essential, there is so much more to sleep than that. Put simply, it is only during sleep (preferably the deep variety) that our bodies finally have the opportunity to get some housekeeping done. This includes but is not limited to:
Desirable gene expression
Muscle growth and repair
Strengthening and preservation of memories of individual events and memory in general
Better decision-making and problem-solving capabilities
Clearing metabolic waste from the brain
Fine-tuning hormones responsible for:
Appetite regulation
Insulin sensitivity
Inflammation control
Fertility
Immunity
Optimal sleep is the ultimate reset button. Shortcuts and hacks won’t cut it but these strategies will:
Make sleep a priority. Research suggests that most adults need seven to nine hours of sleep each night. Start by setting aside at least eight hours each night for sleep and consider increasing this amount if you still do not feel you are getting enough. Make sure your bedtimes and wake times remain the same even at weekends. If you need an alarm to wake up, this is a sure sign that you are sleep-deprived. Weekend lie-ins disrupt your sleep rhythm and, therefore, do nothing to ward off the ill effects of suboptimal sleep during the week.
Naps are great too. These are best taken during natural dips in alertness and energy during the day. Anything from 2 to 20 minutes is fine. That said, this is also an indication that you need to address all the other sleep strategies mentioned here.
Strength train. After the age of 40, our muscles become less responsive to dietary protein and resistance training, a phenomenon known as anabolic resistance. Inflammation increases as a result, which further impedes muscle retention. In addition to optimal protein intake (as discussed in this article), two to three strength-training sessions per week can offset this and enhance sleep quality, which positively impacts exercise performance in the first place.
Oscillate between periods of activity and rest. These are known as ultradian rhythms and it is extremely vital that they are observed periodically throughout the day. Winding down come bedtime (having spent the better part of the day in an endless loop of activity and stimulation) takes time. Taking 20-minute rest or play breaks for every 90 minutes of work or activity helps ease the transition. Using breathing techniques is also helpful in shifting from being highly stimulated to relaxed.
Eliminate all forms of stimulation. Make your bedroom a sacred space where nothing happens besides sleep and sex. Simply surrounding yourself with a phone, television and engrossing books (without ever using, watching or reading them) is enough to hinder attempts to truly relax. Heated discussions are best avoided at least one hour before bed. Exercising too close to bedtime ramps up your nervous system when it should be winding down. It also increases body temperature. Finish workouts within 3 to 6 hours of bedtime.
Let there be little or no (artificial) light. Blue light (from artificial lighting, digital alarm clocks and computer/television/tablet/phone screens) is known to suppress melatonin (the hormone responsible for sleep). The inverse relationship between melatonin and cortisol helps regulate the body’s natural rhythms governing sleep and wakefulness (or circadian rhythms). Melatonin rises as night - and cortisol - fall and aids effortless and restorative sleep. It, therefore, has an indispensable role in orchestrating the perfect conditions for the upkeep and repair of practically every system in the body. As day breaks, melatonin falls while cortisol is gradually elevated throughout the day to support wakefulness and alertness.
Avoid or minimise using devices (e.g. phones, tablets, etc.) or watching television within two to three hours of your bedtime. If you need to use your computer closer to bedtime, consider using software (such as f.lux) to minimise the sleep-disrupting effects.
Orange-tinted glasses are another way to block out the spectrum of light that suppresses melatonin.
Dim, cover or remove anything in your bedroom that emits light, such as an alarm clock.
Consider using blackout shades to make your bedroom as dark as possible or use an eye mask when you sleep.
Once you have reduced your exposure to artificial light at night, you can also focus on getting exposure to sunlight during the day. You can do this by:
Exposing yourself to bright light first thing in the morning. If it is light outside when you wake up, try going outside (without sunglasses) for a 15- to 30-minute walk. Research has proven that spending time outdoors (including - and especially - contact with nature) is just as important to health and wellbeing as sleep, exercise and a healthy diet. Aim for 15 to 20 minutes of midday sun exposure (without sunscreen) two to three days each week. This amount of time will vary based on skin tone, time of year and latitude. Alternatively, consider buying a light machine that emits 10,000 lux of light and sit in front of it for fifteen to twenty minutes.
Eating meals outside in the sun
Optimise your sleep nutrition. In general, it is best to be neither overly full nor hungry when you go to bed. Allow yourself a minimum of a two-hour gap between your last meal and bedtime.
Carbohydrates help increase the production of serotonin and melatonin (both of which help you fall asleep). If you eat a low-carbohydrate diet and struggle with falling asleep at night, try eating less carbohydrates during the day so that you have some saved up for dinner. Even if you already eat a moderate carbohydrate diet, you can still adjust your carbohydrates so that some are eaten later in the day.
Balance your intake of muscle meats and eggs with bone broths to achieve a more balanced intake of amino acids, which can also help with the production of serotonin and melatonin.
Beware of stimulants. Caffeine, whether from coffee, tea or other sources, is a stimulant. It takes 5 - 6 hours for half the caffeine in a food (or drink) to metabolise and some people metabolise it far better than others. If you choose to drink coffee, do so within 10 hours of your bedtime and track how your body responds - especially the morning after. Additionally:
Dark chocolate also contains some caffeine - enough to cause insomnia for some.
Try a caffeine elimination challenge. It is best not to eliminate coffee suddenly. Gradually reduce your intake and then abstain for 30 days. If your sleep does not improve despite eliminating caffeine - and does not worsen once you reintroduce it - then it is probably safe to reason that caffeine is not contributing to your sleep difficulties.
Avoid alcohol. One drink before bed is enough to disrupt sleep and reduce REM.
Create an environment that is conducive to sleep. Use your bed (and preferably your bedroom) only for sleep and sex. Make it a relaxing environment, keep it slightly cool (ideally between 16 and 19°C) and use white noise machines or earplugs to minimise disturbance from any outside noises.