To have good health, you need to focus on four things: nutrition, exercise, relaxation and restorative sleep. Interestingly enough, the two pillars that are most connected are exercise and sleep. This may be because a lot of what is needed for us to recover from exercising can be done through sleep - it's how our body heals itself!
When we're performing well, it's important for us to take a break and recover as much as possible. Sleep helps us do that; not only physically, but also in terms of our mental alertness. When an athlete is performing at high levels, time for the body to recover is imperative to the goals set and level of success expected.
So how does recovery happen for us to perform better?
What Happens When We Sleep?
Sleeping may seem like a passive activity, but there are a lot of things happening inside our body when we rest. It is important to use the best bedding for your needs and make sure you have easy access to the tools that provide optimal sleep. This will help your body produce more energy, which leads to better recovery.
When our head hits the pillow, we begin the first of 5 stages of sleep. Our muscles calm, and our eyes slowly stop moving. Our eyes move quickly back-and-forth beneath the eyelids, but any disturbance during this stage would cause us to awaken easily. In Stage 2 we are actually asleep and unaware of our surroundings, our body temperature drops, and our brain waves slow down. In Stage 3, brain waves slow even further as we enter a deep sleep state. Next, in Stage 4, muscle tissues begin to repair, and growth hormones are released – these are essential to increasing an athlete’s performance. Once we have reached Stage 5, usually starting around an hour and a half after Stage 1, we are in a dream state. While typically brief, Stage 5 is where the brain is stimulated, and dreams are thought to enable it to sort through the information it has accumulated throughout the day.
Interruptions during any of the above listed stages interfere with the overall quality of our sleep and hinder important repair processes. Not getting enough sleep hours can affect our athletic performance and mental sharpness. Brain fog, memory loss, lack of motivation, compromised momentum, reduced reaction time are all possible along with poor decision-making and irritability.
The Variables of Quality Sleep
Experts suggest that our sleep requirements change as we grow older, and it is also dependent on our activity levels. The role of sleep in human performance and well-being is crucial; although some people can function on just a few hours’ sleep, the right amount to repair and restore one’s body must be achieved. While pre-schoolers require 11 to 13 hours, teenagers 14 to 17, most adults can achieve good quality daytime functionality with 7 to 9. Studies also suggest that moderate to vigorous exercise will increase the quality of sleep and reduce the time it takes to fall asleep, but we can only benefit if we are using the correct mattress and pillow.
Getting a 20-minute power nap during the day is a great way to recharge your system and improve your overall mood and energy levels. Late morning or early afternoon are ideal times to catch some sleep, but it's better not to nap too close to bedtime, since it can affect sleep patterns.
The harder we perform, the more we need to repair and restore our body. Without it, we can risk injury, immune system disfunction and inflammation. Sleep, for everyone, is important to rest the body and mind, and for the athlete, it is an essential part of a daily routine.
How to Equip Yourself for Sleep
The first key to a deep restorative sleep is choosing the best pillow for your sleep style. Are you using the correct pillow for your sleep style? Are you a back or side sleeper? Our team of experts will help you find the right pillow to help you perform.
Finding the right sheets can also be challenging. One of the most important things is to find a material that will keep you warm while sleeping, but not overheat. The best way to do this is to know what your goal temperature is, figuring out your sleep style (including what you prefer to wear) and working from there to help you find the best sheets that will work for your needs.
Finally, if you have questions about which mattress will help you improve your sleep experience and achieve superior and constant athletic performance levels, visit our website or speak to our team of Sleep experts in-store. We can help you reach for the gold!