In a world of optimization we tend to hyper focus on factors that have a small impact like worrying which brand of protein or electrolyte mix is best. We forget to emphasize the three most influential components: sleep, stress management, and nutrition. Recently, Dr. Kelly Starrett has popularized this idea and I'd like to give a few tips on how to improve that first big lever, sleep.
Tip 1: Regulate caffeine consumption
Hydrate first thing, and wait approximately an hour after waking up until you have that first delicious cup of coffee (or whatever your favorite vehicle for caffeine is)
No caffeine past 2:00pm (ideally) or the late afternoon if needed
200-500mg of caffeine per day, depending on your body size, age, personal tolerance, and other factors
Caffeine is a central nervous system stimulant that is widely consumed around the world, primarily through beverages such as coffee, tea, energy drinks, and soft drinks. It is important to recognize that while caffeine can provide a temporary boost in energy and alertness, it also can have negative effects like disrupting sleep creating a cycle of fatigue and increased caffeine consumption during the day.
Not only is caffeine a CNS stimulant it also works to block the system that makes us experience tiredness. Caffeine acts as a competitive agonist to adenosine. As a neurotransmitter, adenosine promotes deep sleep. If caffeine is consumed immediately upon waking, our systems do not get the chance to regulate. If you've ever experienced the afternoon crash, it's because your getting a massive hit of adenosine that had been blocked from their receptors by caffeine. So maybe you'll rethink slugging down a cup of joe right after jumping out of bed. Further, on average the half-life of caffeine is 4-5 hours, this is why 2pm is recommended as a cutoff. Clearly, our important sleep cycles can easily be disrupted if we are not aware of our habits around caffeine.
Tip 2: Minimum requirement 7 hours
If you are physically active you need 7 to 9 hours of sleep to properly recover
Sometimes it means skipping that extra episode of your favorite show or saying no to happy hour on a Tuesday night. Sacrificing sleep to do all the activities often ends in injury or illness
One study showed that students getting less then 8 hours of sleep were almost twice as likely to get injured (R1). Poor sleep impairs cognitive function resulting in slower response times and an increased perception of effort and difficulty. Both of these factors decrease performance. Lack of sleep and/or bad sleep quality also directly effects growth hormone release and cortisol secretion, while increasing at least one inflammatory marker, hindering muscle repair (R2).
Tip 3: Keep a routine
Go to bed at the same time every night. Do not stray too far from the regular bedtime on weekends
View a few minutes of morning light and evening light
The bedroom is for sleeping, do not work there
No clock or cell phone in the bedroom
Building good sleep habits are critical to the quality of your rest. Maintaining the same time helps to ensure a regular circadian rhythm. Light exposure plays an important part of how our brain regulates sleep, it is best to not expose yourself to bright lights at night as it decreases melatonin release (R3). Not having a clock or cell phone helps to reduce "clock anxiety" from repeated checking of the time. Only using the bedroom for rest helps your brain to associate your bed with sleep, not with TV, social media, work, etc. One benefit of exercising is it helps to push our need for sleep and reduces wakefulness at bedtime
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