Episode 36: Sleep: The Ultimate Performance Enhancer
In today’s episode, I want to do a deep dive on a subject that doesn't always get the attention it deserves: sleep.
If you're like me, you've probably heard it all before: sleep is crucial.
But why is it often overlooked?
Why don't we prioritize it as fervently as our workouts or nutrition? The reality is, sleep is one of the most powerful tools at our disposal, and it doesn't come in a shiny container or with a hefty price tag. It's the foundation of my Optimal Lifestyle Hierarchy.
Now, as we gear up to adjust our clocks and enter a new season, it's the perfect time to revisit this critical topic. As we "fall back" and gain an extra hour, let's not just use it to catch up on lost sleep but to deepen our understanding of the sleep-performance connection.
In this episode, I’ll explore the science behind sleep and how it influences our hormones, performance, and even body composition. We'll uncover the lesser-known health risks associated with inadequate sleep and discuss practical strategies to optimize your sleep routine.
You'll learn how to create a sleep sanctuary in your bedroom, discover the importance of a consistent sleep schedule, and even delve into the role of nutrition in promoting better sleep. We'll talk about circadian rhythms and the impact of artificial light.
So, whether you're a fitness enthusiast, a competitive athlete, or simply someone who wants to live a healthier and more energetic life, this episode is your comprehensive guide to harnessing the full potential of sleep to enhance your life and fitness journey.
Join me on this journey to unlock the power of sleep and discover how it can elevate your performance inside and outside the gym
Here’s What You’ll Learn:
[2:19] Sleep’s impact on health, performance, body composition, and obesity
[13:16] Sleep deprivation’s impact on health and daily life
[21:42] Improving sleep quality through diet, stress management, and technology habits
[27:07] Sleep routine and circadian rhythm
[29:44] How to optimize your sleep environment and wake-up routine for better sleep quality
Links And Studies Mentioned In This Episode:
Spiegel K, Tasali E, Penev P, Van Cauter E. Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med. 2004; 141:1-52.
Spiegel K, Leproult R, L’Hermite-Baleriaux M, Copinschi G, Penev PD, Van Cauter E. Leptin levels are dependent on sleep duration: relationships with sympathovagal balance, carbohydrate regulation, cortisol, and thyrotropin. J Clin Endocrinol Metab. 2004; 89:5762-5771.
Leproult R, Copinschi G, Buxton O, Van Cauter E. Sleep loss results in an elevation of cortisol levels the next evening. Sleep. 1997; 20:865-870.
Spiegel K, Knutson K, Leproult R, Tasali E, Van Cauter E. Sleep loss: a novel risk factor for insulin resistance and type 2 diabetes. J Appl Phys. 2005; 99: 2008-2019.
Nedeltcheva, AV et al. “Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity.” Annals of Internal Medicine. 2010.
Sheen, A. Clinical study of the month. Does chronic sleep deprivation predispose to metabolic syndrome? Rev Med Liege. 1999; 54(11): 898-900.
Spiegel, K., et al. Impact of sleep debt on metabolic and endocrine function. Lancet. 1999; 354(9188): 1435-9.
VanHelder, T., et al. Effects of sleep deprivation and exercise on glucose tolerance. Aviat Space Environ Med. 1993; 64(6): 487-492.
Vorona, R., et al. Overweight and obese patients in a primary care population report less sleep than patients with a normal body mass index. Arch Intern Med. 2005; 165(1): 25-30.
Chellappa SL, Steiner R, Oelhafen P, Lang D, Götz T, Krebs J, Cajochen C. Acute exposure to evening blue-enriched light impacts on human sleep. Journal of Sleep Research. 2013; Epub ahead of print
VAN DE WERKEN, M., GIMÉNEZ, M. C., VRIES, B. D., BEERSMA, D. G. M., VAN SOMEREN, E. J. W. and GORDIJN, M. C. M. (2010), Effects of artificial dawn on sleep inertia, skin temperature, and the awakening cortisol response. Journal of Sleep Research, 19: 425–435
Ferracioli-Oda E, Qawasmi A, Bloch MH . Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One. 2013 May 17;8(5):e63773
Dzaja A, et al. Sleep enhances nocturnal plasma ghrelin levels in healthy subjects. Am J Physiol Endocrinol Metab 2004;286:E963-E967.
Sheen AJ, et al. Relationship between sleep quality and glucose regulation in normal humans. Am J Physiol 1996;271:E261-E270.
Sekine M, et al. A dose-response relationship between short sleeping hours and childhood obesity: results of the Toyama Birth Cohort Study. Child: Care, Health & Development 2002;28:163-170.
Dawson D & Reid K. Fatigue, alcohol and performance impairment. Nature 1997;388:235.
Arnedt JT, et al. How do prolonged wakefulness and alcohol compare in the decrements they produce on a simulated driving task? Accid Anal Prev 2001;33:337-344.
Elshaug AG, et al. Upper airway surgery should not be first line treatment for obstructive sleep apnoea in adults. BMJ 2008;336:44-45.
