We all know we need
sleep to carry out our daily activities more successfully. However, few of us
actually practice what we preach when it comes to this area. We stay up late
watching late night TV or reading; and while I’m a big advocate of reading,
sometimes behaviors such as these are detrimental to your workouts and general
health.
So, how much sleep do
you need? Studies continuously tell us that the optimum amount of sleep for most
people is between 7-9 hours. Yet, hardly any of us get this amount on a
consistent basis. Additionally, many of us put too much emphasis on the quantity
of sleep rather than the quality. Analogous to a Carmichael training program, where mileage and intensity
need to be properly balanced, you need both a high quality and proper quantity
of the good ole’ shuteye!
The quantity of sleep is
easily identified, so I will start here. Basically, it’s the time you ‘fall’
asleep to the time you wake up. Since it’s so easy to define, the quantity of
sleep can be simple to improve: you either go to bed earlier, or wake up later.
Both sides of this equation can be changed with one simple step- organization!
Think of how klutzy you can be in the morning. You fumble around your house,
stubbing your toes on the corners that have been there for years. It takes a bit
longer to perform even simple tasks like finding the right color socks. Consider
organizing the things you need to get out the door in the morning in the
evening, when you are more awake and productive. Set out your clothes, pack your
workout bag and organize your work materials before you go to bed. Yes, this
might take a few extra minutes and cause you to get to sleep later, but I bet
you get double that amount of time on the ‘wake up’ end.
What the heck is “Sleep
Hygiene”?!
Quality of sleep is just
as important. In order to improve your sleep quality, think about improving your
sleep ‘hygiene’. Just like your everyday hygiene, your sleep hygiene is an
important aspect to general health. Make sure the room you sleep in is dark,
well ventilated, and slightly cold. Invest some time and money into a quality
mattress, comfortable pillows and sheets. These items are generally overlooked
when trying to improve sleep. Sometimes, just getting a new pillow can literally
add hours of quality sleep each week. Additionally, consider getting a white
noise machine or a CD with full, rich sounds to help put you to sleep. This is
especially helpful if you live near a busy street where traffic provides
annoying sounds that might disturb you.
At Carmichael Training Systems, we firmly believe that
recovery is the key to success! If you don’t recover, you can’t make gains, and
sleep quality is directly related to recovery and adaptation because the biggest
pulse of human growth hormone is released at night, but only after you've
reached a deep state of sleep. If you toss and turn all night and never reach
deep sleep, you won't benefit as much from this powerful hormone.
Sleep is one of the most
critical aspects of recovery, so take some time to improve your nights. You'll
be rewarded with better workouts and more productive daylight hours.
Jason Koop is a Pro level coach with
Carmichael
Training Systems, Inc. (CTS). He graduated from TexasA&MUniversity with a degree in Biochemistry
in 2002. He also was the head distance coach of the Texas Stars Track Club Inc.
in Dallas, TX for 5 years. He is an Expert Level
USA Cycling coach and a NASN Sports
Nutritionist.
