Why Sleep Matters
Sleep is a complex physiological process, having effects on nearly all systems of the body. In fact, multiple parts of the brain are involved in producing hormones that regulate sleep. While we have gained a lot of knowledge about how the brain works (thus sleep), there is still much that scientists consider to be unknown.
So what happens when you fall asleep? Tons of stuff! Starting literally one minute after falling asleep, the body experiences decreases in temperature, brain activity, heart rate, respiration rate, and overall energy expenditure. As time asleep elapses, the brain progresses through multiple sleep cycles.
There are four sleep stages: (time ranges are approximate)
NREM 1: 5 minutes
NREM 2: 10-60 minutes
NREM 3 (slow wave / deep sleep): 20-40 minutes
REM (rapid eye movement): 10-60 minutes
During NREM stages 1 & 2, brain activity is slowing but it is easier to wake with sleep still considered to be “light”. NREM 3 is the deepest part of NREM sleep, with brain waves showing a clear pattern of slowing down thus coining the nickname “slow wave sleep”. It is considered to be essential for recuperation, effective thinking, and memory. Finally, the last stage known as REM, is critical for memory and learning. Without REM sleep, information cannot be transferred from short to long term memory. On average, scientists report 1.5-2.5 hours of REM sleep is necessary for full overnight recovery.
Did you know that sleep acts as a predictor of performance? Makes sense, considering that performance is controlled by our brain and central nervous system (CNS). Adequate sleep plays an important role in performance potential, function of skills, biomechanical patterns of movement, firing sequences of muscle groups, reflexes and reactions, and physiological functions of the respiratory and cardiovascular systems.
So what happens if we don’t get enough sleep? Not only can sleep deprivation negatively affect cognitive function, but it can also decrease glucose metabolism - which impacts how efficiently the brain and muscles are fueled for performance. Long story short, “bad sleep” means one can expect measurable decreases in speed, power, and endurance across the board.
If that has you shaking in your boots, buckle your seatbelt for what comes next… Studies have shown that less than 8 hours of sleep increases the risk of failing to produce adequate amounts of testosterone, a key hormone responsible for building muscle and gaining fitness. Yes, this is true for ladies, too… Testosterone is not just for the gentlemen. When we exercise, muscle fibers are broken down then built back stronger (via testosterone) when we sleep. Yup, you guessed it… This means that the majority of muscle growth and repair actually happens during sleep when hormones are being released! So no matter how hard you train, without adequate sleep, muscle gain is greatly diminished.
In fact, for every two hours that we spend awake, it takes one hour of sleep to recover. So theoretically speaking, if you are awake and under stress for 16 hours per day, you need at least 8 hours for full CNS repair. With this in mind, our daily workouts are actually a very small piece of the puzzle in regards to improvement in strength gains and/or improved performance.
Other key factors in sleep deprivation? Alcohol and Marajuana. As “suppressants'', both have negative impacts on the release of melatonin, HGH, and testosterone - all of which are key body system hormones. With hormone levels greatly reduced, required REM sleep is difficult to attain. This is because alcohol will inhibit REM sleep for as long as it is in the bloodstream, whereas marajuana slows brain waves to sub REM levels, impairing critical brain functions related to CNS recovery. Interestingly, marajuana does increase slow wave sleep! However. since SWS is not restorative sleep, the nervous system will remain fatigued.
Tips for a positive sleep system:
Shut down technology 90 minutes before bed
Limit sugar intake after dinner
No caffeine after 3pm
Limit/remove alcohol and/or marajuana
Don’t go to bed with an empty stomach
Keep your room dark, quiet, and cool
Prioritize a consistent sleep/wake schedule
Our advice: Consider sleep as an integral part of the “training plan” because truly… it is.