What's the most effective recovery tool you can use?
It's simple: SLEEP!
Sleep is undoubtably the number one recovery method for enhancing performance!
All the recovery tools and gadgets such as foam rollers, massage guns, Normatec boots, etc. are awesome to incorporate into training, but sleep is definitely the MOST IMPORTANT!
So if you've been struggling with sluggishness and more fatigue than usual this week after "springing ahead" for Daylight Savings, you're not alone...
Everyone needs quality sleep to function effectively in general-- and for athletes, this becomes EXTRA important in order to effectively recover from training and to be able to perform at your best!
Research clearly demonstrates the association of adequate sleep and enhanced athletic performance, so we're sharing a few of these benefits as well as some tips on how to promote better sleep habits...
Performance Benefits of Quality Sleep:
Repairs Muscle - Working out causes microscopic tears to occur in muscle tissues. Deep sleep allows the body to release growth hormones, which promote protein synthesis and help the body repair muscle damage. Getting a good night of sleep after a big workout especially is necessary for enhanced recovery!
Boosts Immunity - Insufficient sleep increases the risk of illness due to improper immune function. Completing a hard workout also increases susceptibility to illness from the immune system being suppressed for a short period after the workout; therefore, extra emphasis should be placed on quality sleep after a hard workout. During a sufficient night of sleep, the body produces hormones called cytokines. Cytokines aid in building up immunity, so make sure you're catching some Z's in order to strengthen your immune system!
Enhances Brain Function - Everyone's experienced "brain fog" at some point from lack of sleep... you need quality sleep to perform basic cognitive functions! Quality deep sleep will help improve memory, decision-making, and focus. These sleep benefits particularly help athletes such as tennis players, for example, that need to remain focused for long periods to maintain quick decision-making ability in their sport.
Tips To Promote Better Sleep Habits:
Develop a consistent sleep schedule - Sticking to a regular routine for going to bed/waking up will help your body establish a better circadian rhythm, which can make falling asleep and staying asleep at night easier. Less time awake at night equates to more quality sleep!
Reduce screen time before bed - Screen time is more difficult to avoid now than even just few years ago--before smartphones promoted "doom scrolling" before bed, or going to bed after binge-watching a show at the end of the day. However, limiting this brain-stimulating blue-light before bed can prevent circadian rhythm disruptions and help with sleep efficiency.
Decrease caffeine intake later in the day - Caffeine stimulates the nervous system and makes you more alert, which is great during the day but not so much at night! Caffeine lingers in your system for hours after consumption, so avoiding it in the late afternoon/evening will make falling asleep easier.
Don't workout too close to bedtime - Similar to caffeine, exercise stimulates the brain and body, so working out too close to bedtime will prolong alertness/wakefulness.
Eat a protein and carb-rich snack before bed - Eating a snack high in protein and carbs (especially after a hard workout) not only promotes better sleep quality, but also provides more nutrients for your body when it's hard at work repairing muscle tissue while you're asleep! Magnesium-rich foods as well as tart cherry juice can also enhance sleep quality if consumed before bed.
Making some small, simple lifestyle changes to promote better sleep duration and quality can translate into high performance gains!
And if you're looking for other ways to improve performance, or if you have a nagging pain or injury getting in the way, WE CAN HELP!
It's our mission at AWAKEN to provide the highest level of care through our process of determining the root cause of your issue, then establishing an individualized plan to help you prevent recurrence and come back stronger than before!
We offer several specialized services including orthopedic and sports physical therapy, strength and conditioning, 3D Running Gait Analysis, and personalized run coaching. All of our services include one-on-one individualized care with a doctor of physical therapy.
Reach out via the link below today to request a FREE phone consultation and learn about how our services can help you AWAKEN YOUR POTENTIAL!!!
Written by: Mackenzie Lowe and Dr. Gregory Lowe, PT, DPT, cert. MDT, CSCS