We all know getting enough sleep is good for us, but do we think about the consequences of not enough sleep?
Sleep deprivation...
Increases perceived exertion which inhibits performance
Promotes insulin resistance
Reduces recovery from exercise
Reduces max performance (think max deadlift, 100m dash, etc.)
Reduces reaction time and accuracy (shoutout to my tennis players)
Increased muscle soreness and pain
Promotes muscle loss
Increases injury risk (Individuals who sleep less than 8 hours per night are 70% more likely to report an injury compared to those sleeping more than 8 hours).
A few signs and symptoms of poor sleep and sub-optimal recovery:
Feeling tired after waking in the morning
Depending on stimulants like caffeine
Frequent yawning
Muscle soreness and tightness
Decreased performance, endurance, and power
Irritability and bad mood
Problems with concentration and focus
Brain fog
Ways to improve sleep:
Get morning sunlight
Walk outside
Take a cold shower or plunge
Move for 30-60 minutes per day
Walk barefoot on the grass
Decrease screen time
Decrease/avoid alcohol
Do you experience any of the symptoms noted above? If so, what small changes can you make to improve your sleep that will work for you and your lifestyle?
Until next time, sleep well!
Charlene
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