Sleep: Nature's Most Effective Performance Enhancer

Modern-day living does not always embrace the necessity for adequate sleep. Yet, it is important that people make an effort to get enough sleep regularly. Getting enough sleep is essential for maintaining optimal health and well-being. Like exercise and a balanced diet, sleep can also help prevent a range of health issues, including heart disease and depression.

The way you feel while you are awake depends in part on what happens while you are sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. Ian Dunican, Ph.D. who is a sleep & Performance Researcher at AIS quotes “Rise and grind? Nah, sleep in and win.”. If we’re going, to be honest, sleep may be even more important than training.

The Science Behind Sleep

An “internal body clock” regulates our sleep cycle, controlling when we feel tired and ready for bed or refreshed and alert. This clock operates on a 24-hour cycle known as the circadian rhythm.

Light influences the circadian rhythm. As natural light disappears in the evening, the body will release melatonin, a hormone that induces drowsiness. When the sun rises in the morning, the body will release the hormone known as cortisol which promotes energy and alertness.

How Much Sleep Do We Need?

The Importance of Getting Enough Sleep

In the age of information, we have begun to realize the immense benefits of sleep and research continues to elucidate the underlying physiological processes, which take place once our eyes close. Ignoring the importance of sleep may have an impact on your overall health. If you make it a priority, your body will reap the benefits of sleep.

Sleep Is Restorative

When you sleep, you allow your body to repair and rebuild. During this time, the body is able to clear debris from the lymphatic system, which boosts the immune system. Some of the important processes include:

Muscle repair
Protein synthesis
Tissue growth
Hormone release

Greater athletic performance

Sleep is important for athletes and people participating in sports because the body heals during sleep. Also sleep helps in:

better endurance
more energy
better accuracy and reaction time
faster speed
better mental functioning

Sleep and Balance

Sleep helps to maintain your physical abilities. Sleep deprivation leads to short-term balance problems. That’s called postural instability. It can lead to injuries and falls. Even mild instability can cause problems during sports or exercise.

Sleep and Memory

Sleep appears to play a big role in memory consolidation. During sleep, your brain makes connections. It links events, feelings, and sensory input to form memories. So more quality sleep can improve your memory.

Tips for Better Sleep

You’re not doomed to toss and turn every night. Consider adopting habits that encourage better sleep. Start with these simple ones:

Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
Blue light is not good. You know it. I know it. The Mobile-Companies know it. Minimize using your phone before bedtime and watch the quality of your sleep improve overnight.
Consume a complete protein source, you will inevitably garner a steady supply of tryptophan as the meal is being digested. As the day progresses, this amino acid is slowly converted to serotonin and then converted into melatonin, thus supporting natural circadian rhythms.

ويزارد أثليجر ^[1], shouts out the message that everyone is a vibrant soul, capable of accomplishing everything they set their heart and mind to. That being said, set aside seven hours a night, and make sleep a priority which will help your mental health and well-being.

References: