Zzz Importance of Sleep
You may roll your eyes at this, or you may raise hands in celebration. Regardless of how you feel about the concept, it is proven that adequate sleep is necessary for maintaining optimal health! According to the National Sleep Institute, adults need an average of 7-9 hours of sleep per night. A chronic lack of adequate sleep can lead our bodies to a state of sleep deprivation, which causes:
a. Increased levels of cortisol production (a stress hormone that results in retention of increased abdominal adipose tissue); symptoms of this phenomenon include depression, fatigue, weight gain, back pain, decreased concentration, swelling of extremities, acne, impaired memory, insomnia irritability, high blood sugar, and high blood pressure.
b. Decreased human growth hormone (HGH) activity (hormone that stimulates growth of all tissues of the body, including MUSCLE & bone); results include increased adipose tissue (aka- fat cells), increased risk of heart disease, reduced sense of well-being, and weak heart/muscles/bones.
c. Decreased glycogen synthesis (glycogen is the storage form of carbohydrates; if we do not synthesize glycogen properly, then more glucose stays in our bloodstream; aka- high blood sugar); may also result in an overall lethargic feeling as the body is not properly using this energy as fuel. Additionally, glycogen is what fuels our muscles during workouts and without glycogen, we are at risk of “bonking” and not completing workouts to our full potential.
d. Retention of environmental toxins & physiological waste products (this really interferes with weight loss/maintaining a healthy weight). We detoxify various substances at night, and 7-8 hours of sleep is necessary for these biochemical/physiological pathways to be activated.
One of the more common “justifications” for not getting enough sleep is being too busy. If you have adopted this viewpoint, I challenge you to alter your mindset based on the following points of logic:
1. Adequate sleep provides ample energy, allowing you to get things done more efficiently. Getting things done more efficiently decreases the time it takes to get through your to-do list, in turn making time for you to get more rest.
2. Exercise also increases energy. If you get the recommended 7-9 hours of sleep per night, and thus have the energy it takes to workout, you will benefit two-fold from the additional energy your workout provides.
On the flip side, there are plenty of us who would like to improve our sleep habits but genuinely struggle to do so. One strategy for reaching a goal of 7-8 hours of sleep each night is to set a predetermined, consistent bedtime. Do not START getting ready for bed at your set time - turn the lights off and start trying to fall ASLEEP at your set time. Research shows this tactic to help set the body’s internal clock, in turn optimizing sleep quality.
*Okay, let’s pause and acknowledge how wildly difficult it can be to adhere to a consistent bedtime during the season. Because it is so beneficial, let’s talk through a few factors to help make this goal as attainable as possible.
One place to start is setting a goal time to be in bed after night games. Then, maintain this same bedtime on off days so your body can stay in-tune with its internal clock. If you start feeling sleepy way before your bedtime, engage in a mildly stimulating activity that will increase your energy enough to keep you awake a little while longer.
Avoiding bright screens within an hour or two of bedtime can also improve adherence. If you aim to be in bed within 1-2 hours after night games, try to avoid scrolling through Instagram while waiting on your guy to come out of the clubhouse. Be mindful of screen time once coming home, too. Perhaps save your favorite TV shows to enjoy the next morning, and instead opt for a book as a way to wind down before bed.
Be intentional with napping. While naps are an effective way to compensate for lost sleep, napping too late in the day or for too long a duration can make it difficult to fall asleep at your intended bedtime. Limiting naps to a duration of 15-20 minutes, early in the afternoon, can help prevent this dilemma.
Ultimately, focus on the factors you can control and let the rest go – without using baseball as an excuse for neglecting healthy sleep habits!*
Okay! Onto more strategies for getting 7-8 hours of sleep each night:
Set your phone to DO NOT DISTURB.
Create a bedtime routine focused on activities that help you relax (i.e., herbal tea, bath, light yoga, etc.).
Focus on protein-rich foods in the couple of hours leading up to bed, rather than those high in carbohydrates. Foods high in protein help regulate the sleep cycle, while carbs are likely to keep you awake (logical, as their function is to provide energy). A particularly beneficial bedtime snack is cottage cheese. This nourishing food is rich in casein- a more slowly digested form of protein known to promote sleep. Other nutrients that may help improve sleep include zinc, magnesium, tryptophan, vitamin B6 and iron.
Respect a “cut-off time” for caffeine consumption. This exact time might look different for each of you depending on when you go to bed, how much your body is affected by caffeine, etc., but a good rule of thumb to start with is 2:00pm.
Prioritize exercise – the more energy you burn during the day by way of exercise, the more ready your body will be to engage in quality sleep once you lay down at night.
Keep your room cool – 68 degrees Fahrenheit has been deemed the most optimal temperature for quality sleep.
Finally, it might be helpful to focus on relaxation, rather than sleep. Sometimes we stress so much about getting enough sleep that we actually prevent ourselves from doing so!
All in all, I guess what I am trying to say is rest up, buttercups! :)
