In 2005 I did a sleep study and discovered that I had been training, racing and living with sleep-apnea. This has given me a great deal of drive to try and break some new ground with triathlon. After having surgery to remove my tonsils etc, along with controlling some sinus issues, I am finally able to sleep and recover from my training. My little experiment was training for the St Louis 1/2 Marathon and at the age of 40 setting a PB and winning my age group after doing this distance about 10 times before. Here is an article that I put together a while back about the performance benefits of sleep.
THE BENEFIT OF SLEEP
How to improve your recovery and performance.
By Rob Whitehead
What if I told you that there was a magic pill that could help slow the aging process, increase your energy level, improve your overall health, reduce your risk of premature death, enhance your immune system, make you more mentally alert, and improve your physical and mental performance.Would you believe me?What if I told you that you already take it every night -- but you may not take enough of it? Sometimes you may take it during the day but you probably take too much of it. This magic "pill" does exist.It is called, sleep.
Hu?Getting proper nutrition is essential, but if you eat an unhealthy meal or even skip a meal, you rarely feel like you are ready to collapse. Regular exercise is important, but if you miss a workout, it does not weaken your immune system, decrease your mental clarity, or destroy your mood.Sleep, on the other hand, is the foundation of everything we do. It allows us to rebuild our bodies, to replenish our chemical stores, and to have the alertness to function throughout the day.In 2001, the National Sleep Foundation performed their famous Sleep in America survey, which found that 63% of adults get less than the recommended eight hours of sleep per night -- and 31% get less than seven hours.Over 40% of adults in the US report having trouble staying awake during the day. So here are some actions you can take to turn this undesirable behavior in a positive direction:Take daily power naps. Almost everyone has some sleep debt. When this sleep debt leaves you with less energy, less motivation, and a lack of alertness, it is critical that you pay it off. Napping is an excellent way to quickly decrease the symptoms of sleep deprivation and to pay off some of your sleep debt. Research has shown that the restorative effects of a short nap were observed after a normal night's sleep, after a restricted night's sleep, and even during 64 hours of continuous work. Furthermore, taking a brief break and clearing your mind has been shown to greatly enhance your creativity later in the day.Limit your nap to 20 minutes or less. Longer naps tend to create sleep inertia (a period of lethargy, poor mood, and decreased alertness following the nap) and to reduce the effectiveness of evening sleeping, where the deeper stages of sleep occur. The effectiveness of napping is increased when it is performed during the time of the lowest dips in your circadian rhythms. Although everyone is different, this is usually between 13:00 and 15:00.Incorporating a power nap into your daily routine will provide you with astonishing results. Becoming a good power napper takes practice but following these few tips may help: Don't worry if you don't fall asleep. Just closing your eyes and relaxing peacefully will be refreshing. Urinate before you settle in (Sounds crazy -- but trust me, you will thank me later.) Find a quiet dark place and close the door so you will not be disturbed. Set a timer so you don't stress about oversleeping. Listen to some quiet relaxing music to drown out the outside noise. Practice clearing your thoughts and focusing on your breathing.In summary, it is so easy to think you are lazy or unmotivated when you find yourself fatigued and unable to concentrate. The truth is that getting enough quality sleep is fundamental to optimal health. Power naps are a great way to recharge your batteries and to insure that you are in the high-performance zone.
THE BENEFIT OF SLEEP
How to improve your recovery and performance.
By Rob Whitehead
What if I told you that there was a magic pill that could help slow the aging process, increase your energy level, improve your overall health, reduce your risk of premature death, enhance your immune system, make you more mentally alert, and improve your physical and mental performance.Would you believe me?What if I told you that you already take it every night -- but you may not take enough of it? Sometimes you may take it during the day but you probably take too much of it. This magic "pill" does exist.It is called, sleep. Hu?Getting proper nutrition is essential, but if you eat an unhealthy meal or even skip a meal, you rarely feel like you are ready to collapse. Regular exercise is important, but if you miss a workout, it does not weaken your immune system, decrease your mental clarity, or destroy your mood.Sleep, on the other hand, is the foundation of everything we do. It allows us to rebuild our bodies, to replenish our chemical stores, and to have the alertness to function throughout the day.In 2001, the National Sleep Foundation performed their famous Sleep in America survey, which found that 63% of adults get less than the recommended eight hours of sleep per night -- and 31% get less than seven hours.Over 40% of adults in the US report having trouble staying awake during the day. So here are some actions you can take to turn this undesirable behavior in a positive direction:Take daily power naps. Almost everyone has some sleep debt. When this sleep debt leaves you with less energy, less motivation, and a lack of alertness, it is critical that you pay it off. Napping is an excellent way to quickly decrease the symptoms of sleep deprivation and to pay off some of your sleep debt. Research has shown that the restorative effects of a short nap were observed after a normal night's sleep, after a restricted night's sleep, and even during 64 hours of continuous work. Furthermore, taking a brief break and clearing your mind has been shown to greatly enhance your creativity later in the day.Limit your nap to 20 minutes or less. Longer naps tend to create sleep inertia (a period of lethargy, poor mood, and decreased alertness following the nap) and to reduce the effectiveness of evening sleeping, where the deeper stages of sleep occur. The effectiveness of napping is increased when it is performed during the time of the lowest dips in your circadian rhythms. Although everyone is different, this is usually between 13:00 and 15:00.Incorporating a power nap into your daily routine will provide you with astonishing results. Becoming a good power napper takes practice but following these few tips may help: Don't worry if you don't fall asleep. Just closing your eyes and relaxing peacefully will be refreshing. Urinate before you settle in (Sounds crazy -- but trust me, you will thank me later.) Find a quiet dark place and close the door so you will not be disturbed. Set a timer so you don't stress about oversleeping. Listen to some quiet relaxing music to drown out the outside noise. Practice clearing your thoughts and focusing on your breathing.In summary, it is so easy to think you are lazy or unmotivated when you find yourself fatigued and unable to concentrate. The truth is that getting enough quality sleep is fundamental to optimal health. Power naps are a great way to recharge your batteries and to insure that you are in the high-performance zone.