When we train, we are literally breaking our bodies down. It is only through sleep that the body recovers. Sleep performs wonders, aiding in muscle repair, healing tissue damage, memory consolidation, and boosting immune activity. It is, quite literally, a superpower.
Most of us are familiar with the advice to aim for eight hours of sleep per night. It’s sound advice, but it doesn’t tell the whole story. The quality of sleep is as important, which is why we prioritize tracking Deep Sleep over total sleep hours. Deep Sleep includes Stage 3 and 4 Slow Wave Sleep (SWS) and REM cycles. These are the “physically restorative” stages, during which the body repairs and builds muscles and tissues. More hours of Deep Sleep lead to better recovery and effective training.
To achieve quality sleep, we have three key recommendations for athletes and performers:
- Be Consistent: If you follow only one rule, make it this one. Going to bed and waking up at the same time every day is the most effective way to increase Deep Sleep hours.
- Optimize Your Sleep Environment: Keep your room like a cave—dark and cool.
- Avoid Stimulants: Stay away from alcohol, caffeine, and cell phone use at least an hour before bed. Instead, find a relaxing bedtime activity, such as reading or yoga.
If you’re interested in diving deeper into the science and general “do’s and don’ts” of sleep, check out our Sleep post.
