7/9/14

WWW: Sleep Is GOOD

We are busy and often sacrifice sleep. But oddly, we forget that adequate sleep plays a huge role in our health, along with a healthy diet and regular exercise. Sleep not only affects our physical abilities but our mental and emotional well-being as well. As athletes, we know that during sleep is the best time for our muscles to heal and recover from the strain we put them through during exercise.

So how in the busy world of today do we not only get more sleep but better sleep? You need to wind down first before jumping in bed. Myhusband does this wonderfully. He drinks his sleepy time tea (made by Celestial) and relaxes while he watches TV or reads. There is usually no intense conversation allowed, and if I forget, I won’t get much from him.  The next thing we have to consider is when you need to start winding down to get the right amount of sleep for you. Oversleeping can make you just as tired as under sleeping. Infants need about 16 hours of sleep a day compared to teenagers who need about 9. Adults are difficult to pinpoint because most will say 7-8, but then it can range from 5 to 10. This is honestly something only you can tell. You know your body better than general studies do.

If you have one or two nights or less than adequate sleep or poor quality, you may not see it have a huge impact on your performance. However, consistently getting inadequate sleep can cause subtle changes in those growth hormone levels that help our muscles heal and recover. It also can effect the hormone levels related to mood and stress such as cortisol.

Let’s say you are an athlete that uses hand-eye coordination. With a lack on sleep, you have less overall reaction time. That ball you normally would’ve caught, will go beside you. Another blame for this is the lack of ability to stay focused. Let’s say you just want to lose weight…. sleep! There has been a lot of research on hormones affecting your appetite and weight and how they can be controlled with sleep or lack there of. I suggest you go google some of them and check it out.

And lastly, if you’re having trouble going to sleep, change up your workout or start a workout in general, because I know for a fact that exercise helps exhaust my body and put me to sleep quicker, longer, and deeper.


Friendly tips to help you sleep include maintaining a regular bedtime and wake-up time, even on weekends. Make sure your mattress is not expired. Yes, they can expire, usually 10 years is a solid number to get a new one. I had mine for over 13, and wow did it make a difference! If you still have trouble sleeping, do some research and possibly talk to your doctor because there are underlying conditions. But whatever you do, get some good rest so you can perform even better!!

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About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance


The Effects of Glucose Supplementation on Barbell Velocity and Fatiguability in Weightlifting - A pilot study"

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.