by Sofia Moreau

There’s a secret ingredient to improving your athletic performance that could be simpler – and more enjoyable – than you imagined. No, it’s not the latest protein shake or an ultra-high-intensity training regimen. Sometimes, all you need is a good night’s sleep.

It’s no secret that sleep deprivation can leave us feeling groggy and unfocused but have you ever stopped to consider its impact on your physical performance? An unexpected truth is that a significant percentage of top-tier athletes- between 50-78%- often experience bouts of poor sleep. Despite this, the correlation between sleep deprivation and performance remains complex and somewhat elusive.

Sleep Medicine, a well-regarded journal, published a review suggesting that sleep deprivation of 30 to 72 hours doesn’t notably affect cardiovascular and respiratory responses, aerobic and anaerobic performance, or muscle strength. However, it does impact the time to exhaustion, possibly because of the disruption of growth hormones and energy flush to the muscles due to insomnia.

The good news is, longer sleep equates to improved workout results. A study found athletes demonstrating improved performance, reaction time, vigor, and mood when they had longer sleep durations—as much as up to 10 hours compared to less than seven—with increased shooting precision, rapid reactions, and sprint times.

Creating a bedtime routine can enhance both the quality and duration of your sleep. Here are three critical areas to address:

1. Regulating your exposure to light is a fundamental means of controlling your circadian rhythms, aiding in the sleep/wake cycle. Strive for a morning walk in natural daylight and steer clear of bright or blue light from screens a couple of hours before bed.
2. As your body readies for sleep, your body temperature naturally dips. Try to keep your bedroom around 16-18°C. Accelerate this cooling process by a warm bath or a workout session a few hours before heading to sleep.
3. Finally, clear your mind by listening to soothing music or mediation to more effectively process anxiety and stress before sleep.

If you’re looking to optimize your chances of a good night’s sleep, the Rest, Recharge, and Rejuvenate sleep program offered at a luxury hotel in London provides an optimum night’s rest. The service offers unique features like a sleep system that maintains optimum night-time body temperature and a stress-relieving weighted blanket.

Whether you’re doing a sprint, lifting weights, or trying for a personal best on your home gym setup, taking care of your sleep habits could give your performance a considerable boost.

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