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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/
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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 - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
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Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
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. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
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Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
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 Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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 - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
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. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
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
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
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. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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 - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
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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