Effect of sleep

1 Like

Sleep is the foundation for everything and anything you do. It’s the most important and valuable concept in any of your training since sleep is a means for your brains to process all the taken in data of the past four days and mould you into something new based on it. This mechanism is there to predict and adapt you to be able to cope with the situations you’ve been in in the past four days more efficiently. May it be mental situations or physical situations. Your body physically heals and adapts to the physical training you did. Muscle growth takes place, new brain pathways are made/strengthened (neurons), boned regenerate, thoughts are processed (dreams) and much much more. You can train all you want, but without a base sleep pattern you will learn slow, regenerate your energy slow and won’t take in any data as efficiently, because you’re tired (your body is trying to shift the regeneration processes to your awake state which costs energy).

Ways to improve sleep are:

  • Having a fixed sleep pattern, fixed time going to bed, fixed time waking up (your body kicks in its processes immediately instead of needing to do multiple tests to see whether you’re asleep. This will also result in waking up freshly instead of having a sleep hangover feeling.
  • Sleeping at least four deep sleep cycles which cost roughly 2 hours each to complete each, which results in roughly 8 hours of sleep. A sleep cycle is comprised of multiple stages with each having its function. Deep sleep being one of them and the one in which regeneration takes place. Waking up during deep sleep causes you to wake up with the hangover feeling, so making sure to wake up in the non-deep sleep (REM, when dreams occur) is as crucial as having rhythm. You can better get one sleep cycle less than wake up in the midst of the fourth. This is the feeling you might have after sleeping 8 hours and still feeling tired, this has all to do with waking up in the wrong phase of the cycle. Which takes us to the third hack.
  • Get to know your sleep cycles. The app Sleepcycle tracks your sleep pattern by measuring when you make noise and when you lie silently. It then uses this information to determine when to wake you up in a by you determined timeframe to ensure you wake up naturally and refreshed.
  • Darkness, silence and non-movements around you. The less sensory input the better, since any data will wake up your brain and take it of its main tasks which sleep occupy.
  • Sleep position and mattress quality. Lie on your back or even better your side. This has to do with airflow intake and spinal massage during breathing. For this reason, you don’t want too soft of a mattress since it won’t clean up internal spine plagues as good, for this reason, a little bit of a hard mattress is the best.
  • Ventilation is necessary to keep your lungs fresh the same it keeps your house fresh. High-quality air is needed to not get infections or draw in high amounts of particles which you need to cough up, waking you up and costing you energy.
  • No screen time an hour before going to bed. This is due to the blue light in screens which tenses the eyes and thus keeps you and your mind awake when lying in bed. It takes roughly one hour before your eyes are relaxed again. This means, no mobile phones, no television and no other digital screens before going to bed. Instead, take a book, do something with a loved one or do something by yourself.
  • No training which pumps up the heart rate or eating which draws energy to digestion an hour before going to bed. A high heart rate brings up hormones which pep you up. Take adrenaline as the main example. With such a hormone keeping you awake, it’s more difficult to get the body in the sleep paralysis mode. You need as much energy as possible for regeneration, so for this reason, we don’t want to trigger the digestive system before going to bed.
1 Like