HOW LACK OF SLEEP CAN SABOTAGE YOUR FITNESS by Dr. meeta singh
Experts say a lack of sleep can increase the risk of training injuries. Read below a recent interview with Dr. Meeta Singh, a sleep coach who works with professional athletes, to find out how much sleep is enough and get her top tips for better rest.
Good sleep has always been linked to better athletic performance, so it's not surprising that not getting enough sleep can affect your fitness progress. Scientists have found that consistently sleeping for less than seven hours a night can almost double your risk of getting injured.
Coaching Your Sleep
Dr. Meeta Singh is a sleep expert who helps athletes improve their sleep. She teaches them about sleep, gives them science-backed tools, and helps them practice good sleep habits.
We spoke to Dr. Singh, and she shared some easy tips that anyone who exercises can use to sleep better and improve their athletic performance.
Key takeaways:
How sleep and your body clock affect how well you perform
The truth about naps
When to choose sleep over exercise
A simple way to figure out how much sleep you need
Six tips from an expert to help you sleep better
How Does Sleep Affect Athletic Performance?
"Sleep is important for everything you do as an athlete, from reacting quickly and accurately to staying focused and motivated. It also helps with things like how your body uses energy, memory, learning, and managing stress.
Your body's natural clock also plays a role. Things like muscle strength, reaction time, and flexibility are all influenced by this clock. Even muscle growth and repair happen when you're asleep! I like to think of sleep as a circuit board with one switch – if that switch breaks, everything else stops working too."
What Happens While You Sleep?
"Sleep helps your mind and body recover. It's like a reset button for your cells. When you sleep, you're less active, and your brain isn't as busy. This gives your body a chance to repair itself, and your brain gets a 'power wash' to remove waste. Your body also stores energy while you're resting."
Sleep vs. Early Workout
"Both are important! Exercise is great for your health, but sleep is something your body needs to stay healthy overall. If you had to choose, getting enough sleep is more important because not exercising regularly won't cause as many health problems as not getting enough sleep.
The best thing to do is go to bed early enough to get seven to nine hours of sleep and schedule your workouts for a time that won't get interrupted by work or other things. That way, you don't have to choose. When you exercise also depends on whether you're a morning or evening person. It's not fair to ask a night owl to wake up early and exercise!"
Signs You Need More Sleep
"If you feel tired and sleepy during the day when you should be alert, you need more sleep! If you sleep more on your days off than on workdays, it's a sign you're not getting enough sleep during the week.
Other signs include trouble concentrating, low sex drive, and feeling more irritable or anxious."
What's Most Important: Amount, Timing, or Quality of Sleep?
"They're all important, but getting enough sleep comes first. It's like calories – you need a certain amount to survive, no matter what kind of food you eat. Most adults need seven to nine hours of sleep. If you get less than six, it will likely affect you.
Next is sleep quality, which means how well you sleep. Good sleep means falling asleep in 30 minutes or less, sleeping through the night with maybe one wake-up, and falling back asleep quickly if you do wake up. A cool, dark, and quiet bedroom helps, as does avoiding caffeine, alcohol, and screens before bed.
Timing is also important. Try to go to bed and wake up at the same time each day, even on weekends."
Benefits of More Sleep
"Research shows that even adding 30 minutes of sleep can help. In one study, baseball players who got an extra 30 minutes of sleep for five nights had much faster reaction times. This is important because it takes about 400 milliseconds for a fastball to reach the hitter. Most people don't get enough sleep, so even adding a little bit helps. And don't forget the power of a 20-minute nap!"
Are Naps Good?
"Naps can help you catch up on sleep if you can't get seven to nine hours at night. But if you have trouble falling asleep or staying asleep at night even though you have enough time to sleep, naps aren't a good idea. They can make it harder to fall asleep at night. Also, be careful about feeling groggy after a nap, so don't nap right before you need to do something important!"
How Long Does It Take to Feel the Benefits?
"Some things, like feeling more alert and focused, might happen the next day. Other benefits, like better heart health and changes in your metabolism, might take longer."
Does Exercise Help You Sleep Better?
"Exercise and sleep quality go hand-in-hand. Exercise can help you sleep more deeply, and sleeping well helps you exercise better the next day. Exercise helps you relax, which can improve sleep. Exercising outside can also strengthen your body's natural clock. But for some people, intense exercise too close to bedtime can make it harder to fall asleep."
Is Everyone's Sleep Need Different?
"Most adults need seven to nine hours of sleep, even though there are some genetic differences. To figure out how much sleep you need, try sleeping without an alarm for two weeks when you have a flexible schedule, like on vacation. Go to bed at the same time each night and see when you naturally wake up. At first, you might sleep longer because you're catching up on lost sleep. But eventually, you'll settle into a pattern and figure out how much sleep your body really needs."
Six Tips for Better Sleep
Keep your bedroom cool, dark, and comfortable.
Go to bed and wake up at the same time each day, even on weekends.
Avoid caffeine (coffee, energy drinks, some sodas and teas) for at least three hours before bed. Also, avoid nicotine, which is a stimulant. Alcohol might help you fall asleep faster, but it affects sleep quality, so avoid it before bed.
Don't eat or drink too much before bed. It can disrupt your sleep.
Don't stare at the clock at night. It can make it harder to fall back asleep.
If you have trouble falling asleep, avoid naps.
