6.27.13 The key to your next PR!!

The key to your next PR!!

Our resident alien may not be the example to follow if you are looking to run your fastest mile, or PR your snatch, but she definitely can show all of us a thing or two about adequate sleep!

Consistently getting inadequate sleep can result in changes in hormone levels, muscle recovery and mood. Research indicates that sleep deprivation can lead to increased levels of cortisol (a stress hormone), decreased activity of human growth hormone (which is active during tissue repair), and decreased glycogen synthesis. Other studies link sleep deprivation with decreased aerobic endurance and increased ratings of perceived exertion.

Most athletes would agree that getting enough sleep is important for optimal sports performance, but until recently this was just a theory without much evidence to back it up. Sleep reserachers are discovering that sleep deprivation can have a big impact on our metabolism and not getting enough sleep slows glucose metabolism by as much as 40 percent.

Eve Van Cauter, Ph.D., from the University of Chicago Med School, studied the effects of three different durations of sleep in eleven men aged 18 to 27. For the first three nights of the study, the men slept eight hours per night; for the next six nights, they slept four hours per night; for the last seven nights, they slept 12 hours per night.

Results showed that after four hours of sleep per night, they metabolized glucose least efficiently, released growth hormone more slowly, and levels of cortisol (a stress hormone) were higher, which has been linked to memory impairment, age-related insulin resistance, and impaired recovery in athletes. Another potential problem of poor sleep is lowered levels of leptin, which play a role in regulating hunger as well as storing body fat.

Researchers speculate that deep sleep helps improve athletic performance because this is the time when growth hormone is released. Growth hormone stimulates muscle growth and repair, bone building and fat burning, and helps athletes recover.

Sleep experts recommend seven to nine hours of daily sleep for adults. You can estimate your own needs by experimenting. If you fall asleep within 20 minutes of going to bed and wake up without an alarm, you are probably getting the right amount of sleep. If you fall asleep immediately upon hitting the pillow and always need an alarm to wake up, you are probably sleep deprived.

So, if you are struggling with that PR, or your weight isnt changing like you think it should be lack of sleep may be to blame!!

Make the most of your nightly sleep ritual, by following recommendations.

1.    Keep It Dark. Using room darkening window covering helps set the right environment for sleep. Ambient light can be a distraction, and a glowing or flashing clock, or other light from electronics can also interfere with a solid night's sleep.

2.    Keep It Cool. Lowering the thermostat in your bedroom to 65 to 68 degrees can help you fall asleep faster and sleep more soundly.

3.    Keep It Quiet. Nothing can cause more sleep disturbance than noise. If you live in a noisy location, invest in some earplugs, a white noise machine, or a fan.

4.    Maintain a Regular Sleep Schedule. Going to bed and waking up at the same time each day is ideal for athletes.  If you sleep and wake at the same time, your body can adapt to a regular training and nutrition plan as well.

5.    Unplug. It's a good idea to turn off all electrics about an hour (or more) before bed.  Electronics emit artificial light that tricks your body into thinking it's daylight, and stops the production of the sleep hormone melatonin. Give your body at least an hour to get prepared for sleep without all the bright blue screens and electronic distractions.

6.    Cut Down on Alcohol. Alcohol is linked with a decrease in REM (rapid eye movement) sleep cycles, as well as a delayed sleep onset. Many people recognize that alcohol often causes shallow sleep, frequent waking, tossing and turning and report that they just don't feel like they've had a deep, quality night's rest. If you don't get enough REM sleep, you may find yourself irritable and exhausted the next day.


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