Countless studies and practices have proved that proper sleep is absolutely essential for performance and overall well-being. We’ve said it before and we’ll say it again; get a long, consistent sleep. It’s much easier to get up early and feel refreshed if you’re getting plenty of Z’s. If you find it difficult to get to sleep early enough, try making sure your room is dark enough, cool enough and gradually make your bed time 10 minutes earlier each night. Having a “wind down” routine will also help get your brain ready for sleep; whether it be some hot tea, meditation or getting comfortable with a good book. If you’re looking for a sustained and successful fitness journey, getting plenty of sleep isn’t an option! Let’s take a look at why you should be taking your sleeping habits into serious consideration.

The Essential Benefits of Sleep

The Brain

During Sleep, your brain downloads information from throughout the day and refines new skills. It also leads to sharper cognition, better mood regulation and greater alertness.

The Body

Inadequate rest and recovery makes your body far more susceptible to injuries.  Getting a good nights rest does wonders for tissue repair, increasing your metabolism and boosting your immune function.

How Much Sleep Do You Need?

9-11 hours

Age 6 -13

8-10 hours

Age 14-17

7-9 hours

Age 18-25

7-9 hours

Age 26-64

7-9 hours

Age 64+

Winding Down

If you find it difficult to get to sleep early enough, try making sure your room is dark enough, cool enough and gradually make your bed time 10 minutes earlier each night. Having a “wind down” routine will also help get your brain ready for sleep; whether it be some hot tea, meditation or getting comfortable with a good book. Avoiding electronics like TV and your phone will also help your brain relax.

Good Sleep Makes For Better Performance

  • 4.3%

    Improvement in split-second decisions with proper sleep

  • 20-30 mins

    The length of a nap needed for 100% improvement in alertness

  • 68%

    Decrease in injury rates when you get 8 or more hours of sleep

  • 3x

    Decrease in attention and slowed reaction times with two days of sleeping 6 hours or less

  • 48 hours

    The length of a nap needed for 100% improvement in alertness

  • 60% - 70%

    of athletes experience poor sleep the night before a crucial event, regardless of preparation

Improving Your Sleeping Habits

1. Exercise earlier and avoid stimulants such as caffeine

2. Sleep in a dark, cool and quiet environment

3. Establish a routine by going to sleep and waking up at the same time every day

4. Switch off screens and devices at least 30 minutes before bed