Why sleep is important for your training success
What can you expect from this article?
I explain why sleep can take not only your training but also your life to a whole new level. I also show you my tricks for sleeping more deeply and regenerating better without necessarily sleeping longer. According to a survey, Germans sleep around 7 hours and 45 minutes per night, which is below the average for the 20 countries surveyed. Two-thirds of the population even say that they sleep particularly well and deeply. About one-third have some issues with sleep quality. Another third complain of frequent waking and rather light sleep.
The fact is, nothing can replace a good night's sleep!
High-quality sleep affects our entire lives. Optimal, high-quality sleep can greatly increase our performance and, in some circumstances, turn us into humans 2.0. Regular sleep deprivation, on the other hand, can have a very negative effect.
Here are a few issues that can be exacerbated by sleep deprivation:
- Aggressiveness/irritability
- Overweight
- Weakening of the immune system
- Forgetfulness
- Poor concentration
- Depression
- Forgetfulness
- Metabolic disorders
- Reduced responsiveness
- Overtraining
- Loss of strength
Where do you find yourself?
I think each of us can relate to some of these points or has already experienced one or more of the above. I myself must admit that I could write an entire book on this topic if I were to write down all the stories I have experienced in connection with sleep deprivation. I suffered from sleep deprivation for years and had to constantly focus on sticking to my sleep rules.
But why is sleep so important for your training success?
Our bodies need sleep for various processes. Not only to allow the musculoskeletal system, muscles, tendons, ligaments, and joints to rest after physical exertion, but also to regulate mental processes. So we not only regenerate physically and mentally, but our entire system undergoes a complete reset overnight. In addition to physical regeneration, we also process thoughts, learn new things, and process our feelings at night during different sleep phases. Hormonally, the body carries out various metabolic processes, produces hormones, and regenerates our body cells for the next day.
How much sleep does each person need?
That depends, among other things, on age, physical exertion, and subjective perception. There are people who can get by on less sleep, just as there are people who need a lot of sleep. I would tend to count myself among the first group, but I have the problem that I am both a night owl and an early riser. This means that in the evening, my body tells me: I can keep going, and in the morning: Let's go! Get up already! There are often only a few hours in between, and I have to make sure I get enough sleep. I usually get up between 3 and 4 a.m., as my first personal training appointments start at 4 a.m.
Why can sleep optimize your training?
All your training goals are directly linked to your recovery. Sleep is recovery, and it is the most important and influential form of recovery for your entire body and mind. With optimal sleep, it may not even be necessary to take a 2-3 day break between training sessions; you may even get by with 1-2 days less recovery. Sufficient quality sleep affects your entire life, your thinking, and your subconscious actions or inactions. Only an alert mind/spirit participates in life. When you are tired, you are never fully engaged. The same is true in sports.
A practical example: Are you familiar with this situation?
After a long and stressful day, you decide to go to the gym after all. It's great that you're going at all, but you also need to know that you can't give 100% today. Question: Wouldn't it be better to exercise tomorrow? Sometimes there's no other way! You can only perform at your best when you're well rested. Sure, you can perform at a high level in the short term, but your concentration and physical performance will only last for a short time. Afterwards, you'll hit a low point and need even more rest and sleep. If you ignore your body, you risk even greater damage to your health.
My tips for optimizing your sleep:
- Ensure that you go to bed early enough so that you spend at least 7 hours in bed.
- Move your exercise program to the morning.
- Avoid large meals 2-3 hours before going to bed
- Read a book to make yourself tired.
- Avoid mental stress such as watching TV, checking work emails, or having discussions 2 hours before going to bed
- Make a to-do list for the next day so you don't start worrying about it overnight
- Stretching and relaxation exercises help loosen your muscles and help you sleep better
- Avoid caffeinated drinks 4-5 hours before going to bed
- Make sure it is dark; darken the room where you sleep or use a sleep mask
- Remove all sources of disturbance or noise from your sleeping area, such as laptops, clocks, light sources, etc.
- Ensure there is sufficient oxygen in your bedroom
- If there is noise, sleep with earplugs
- Make sure you have a good mattress that you can sleep well on. I recommend Tempur mattresses.
Now it's your turn:
It's best to make a checklist of the points you want to implement. Save this list as a reminder and set a reminder on your phone every evening. I promise you, this list will not only take your training to a new level, but also your life. Take your time and, as with everything, consistency is your friend. Only if you work regularly and daily to ensure good sleep hygiene will you succeed! But I guarantee you it's worth it! Train hard and smart, Your Mario