“I was once fond of saying, ‘sleep is the third pillar of good health, alongside diet and exercise.’ I have changed my tune. Sleep is more than a pillar; it is the foundation on which the other two health bastions sit.” – Mathew Walker
LeBron James regularly sleeps 10 to 12 hours a night. Usain Bolt famously loved naps before races. Tom Brady religiously went to bed at 8:30. And Roger Federer, after a full night of sleep, devoted time to taking naps lasting 1 to 2 hours each day.
These elite athletes clearly value shut-eye, and we should all seek to emulate them. There is no aspect of health and performance sleep does not touch. To feel and perform best, we must sleep optimally.
Mathew Walkers describes sleep as the “ultimate elixir of health.” Sufficient sleep is linked to increases in physical performance, enhancement of creativity, and even reductions in cancers, Alzheimer’s disease, and obesity.
And since sleep is crucial to health, it extends to optimal performance. Sleep aids in cellular recovery allowing us to recover faster, react quicker, increase endurance, and improve precision. It solidifies new skills allowing us to build upon capabilities. But above all else, it enhances creativity – a critical step on the journey to finding flow. If we wish to find flow, sleep becomes essential.
Sleep has undergone rapid scientific discovery in the last 20 years, and many mysteries – like why we dream – still baffle scientists. Here is what we do know about sleep. The body operates on a circadian rhythm which is controlled by a region of the brain called the suprachiasmatic nucleus. On average, our biological clock is slightly more than 24 hours long – this is why it is easier to stay up late than fall asleep early.
Hormonal production, and consequently sleepiness and wakefulness, abide the circadian rhythm. Cortisol helps us wake and melatonin – the relation is not yet fully understood – appears to promote sleep. The brain also has a sleep gauge hormone called adenosine which builds up through the day. After a refreshing night of slumber, we feel alert because adenosine is recycled. The reason caffeine “gives energy” is because it binds to adenosine receptors which promotes alertness.
Despite unconsciousness, sleep is an active and adaptive brain state. Sleep is composed of 2 distinct phases: NREM, or non-rapid eye movement, and REM, or rapid eye movement. NREM sleep is composed of 4 stages, each progressively deeper, and REM is the “dreaming phase.” These phases are distinguishable because of marked differences in brainwave activity. A sleep cycle, which consists of NREM and REM sleep, lasts approximately 90 minutes, and we show a preference for more NREM in the first half of the night and REM during the latter.
With NREM sleep, the key functions appear to be memory consolidation, physical recovery, and immune enhancement. At sleep onset, we experience Stage 1 NREM, which is characterized by alpha wave activity. Consider it the transition phase between waking consciousness and sleep. As we enter Stage 2 NREM, the brian begins firing theta waves plus sleep spindles and k-complexes – it is hypothesized these waves initiate memory consolidation. Lastly, we enter the deepest phase, or Stage 3 and 4 NREM. If we have ever woken feeling groggy, it is likely we were enjoying this phase. Brain wave frequency slows and produces delta waves. It is here we receive the bulk of the cellular rejuvenating effects of sleep.
After deep NREM, the brain suddenly comes alive as we enter REM. Here, brainwave activity mirrors waking consciousness; the only difference is immobility. REM plays a role in mood, memory, and learning efficiency. Why we dream is yet to be fully understood, but scientists speculate it may operate as overnight therapy helping us process emotions. Also, REM is highly linked to creativity. Perhaps, this phase provides us a “simulation” or “playground” to test solutions for problems that require solving upon wakefulness.
While understanding science gives us a more accurate and precise direction, taking action is how we walk the path. The best practice, to reap the rejuvenating potency of sleep, is consistency. If we only follow one rule, let’s make it this one: wake up and go to bed with regularity to maximize sleep efficiency. With quantity, we all know to sleep approximately 8 hours a night. This varies by individual, but on average, it is sound advice. As for athletes, we may need to increase the quantity if experiencing a high physical load. If truly tired, throw in an afternoon nap like Bolt or Federer. Try to keep it at 30 minutes as anything longer may prevent us from falling asleep in the coming night. Lastly, listen to the wisdom of the body; it will tell us its needs.
Next, we want a cave-like sleep environment: dark and cool. Studies have shown the darker the room, the better the sleep. Black out the room if outside light sources pollute it. Also, aim for a sleep temperature between 60-68F (17-20C). Anything above or below these temperatures begins to impact sleep quality.
The last piece of advice is general “do’s and don’ts.” Viewing sunlight upon wake and sunset solidifies our circadian rhythm and makes falling asleep at night easier. Especially upon waking, let’s walk around outside for 15 minutes at a low sun angle. If we love warm baths or showers at night, let’s do more. To sleep, body temperature needs to drop. By soaking in warm water, we decrease our temperature, helping us fall and stay asleep better. A bedtime ritual is the final addition to impactful “do’s.” We encourage you to create your own routine; something which relaxes the mind and lets the body know it is time for rest.
The biggest kryptonite we see among young athletes is cell phone use in the bedroom. This habit derails sleep efficacy. By exposing ourselves to these devices, the emitted light communicates to the brain that it is still daytime, making it harder to fall and stay asleep. Let’s avoid blue light-emitting devices around 90 minutes before bed and keep it out of the bedroom. The second “don’t” involves alcohol, nicotine, and caffeine; all are insidious on sleep. If we partake, avoid caffeine and nicotine after noon, and don’t drink any alcohol 3 hours prior to bed. Alcohol shows a keen interest in robbing us of REM sleep. If we participated in a high learning day, it is highly suggested to avoid it. Lastly, keep exercise for the daytime and avoid large meals 2 to 3 hours before bed. A heavy meal before sleep will interrupt sleep onset, and intense exercise increases body temperature, which must drop to fall asleep.
