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Sleep for Peak Performance

Sleep for Peak Performance

The Impactic Sport Program Home Page

WELCOME TO SLEEP FOR PEAK PERFORMANCE!

Check out the introductory video below.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

How much sleep should I get?

How much sleep should I get?

GregWells 1% Tip (TRAINING WITH YOUR EYES CLOSED) PHONE-01.jpg

TODAY’S EXERCISE: Log your sleep

Fill in the “Log your Sleep” exercise on page 6 of your Athlete Workbook.

For the next week, log your sleep patterns. Write down what time you go to bed and what time you wake up. This will give you a good idea of how much sleep you normally get and if you go to bed and wake up around the same time every day.

KEY POINTS:

1. Sleep is important for everyone, but particularly if you're an athlete.

2. Sleep helps repair your muscles and gives you more energy for the next day.

3. If you’re 12-13, you need between 9-11 hours of sleep each night.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Sleep and athletic performance

Sleep and athletic performance

The Impactic Sport Program Home Page

HERE ARE SOME FUN FACTS ABOUT SLEEP AND ATHLETIC PERFORMANCE:

1. Tennis star Roger Federer sleeps for 11-12 hours each night!

2. The Toronto Raptors dedicated 4 days to “sleep camp” in their pre-season training.

3. Sleep repairs your tissues and replenishes your energy stores.

4. You build muscle in your sleep!

5. If you have a good night sleep, you’ll repair your body from that day’s workout AND you’ll be able to perform better the next day.

TODAY’S EXERCISE: SLEEP DIARY

Fill in the “Sleep Diary” exercise on page 7 of your Athlete Workbook.

For the next week, keep a sleep diary. Log what you’re doing in the hours before you go to sleep and what your sleep is like that night (sleep duration, quality of sleep).

GregWells 1% Tip (TRAINING WITH YOUR EYES CLOSED)-01.jpg

The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Optimize your Naps

Optimize your Naps

The Impactic Sport Program Home Page

KEY POINTS:

1. Naps are beneficial for exercise performance.

2. However, there is a right way to nap, and a wrong way to nap.

3. If you nap for the wrong amount of time, you will wake up during one of the deeper stages of sleep and you will feel groggy.

4. If you want to have a quick power nap, sleep for 20 minutes.

5. If you want to sleep for longer, sleep for 90 minutes. 

If you want to learn more about napping, check out the video below!


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Keep your bedroom dark

Keep your bedroom dark

The Impactic Sport Program Home Page

KEY POINTS:

1. Melatonin is the hormone that makes you sleepy, and it is released at night when it’s dark.

2. Light reduces your melatonin levels, which can lead to disrupted sleep.

3. Make sure your bedroom is really dark in order to set yourself up for a good night sleep.

4. Little things like covering up your alarm clock lights or getting dark curtains for your windows will help!

5. This also means getting rid of your screens if you have them in the bedroom. Television, tablets, mobile phones all compromise your ability to fall asleep

GregWells Sleep TIps-04.png

The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Defend your last hour

Defend your last hour

The Impactic Sport Program Home Page

KEY POINTS:

1.  Keeping your bedroom dark is great - but you also have to consider what you do BEFORE you’re trying to fall asleep.

2. This is because the blue light from electronic devices affects the release of melatonin, the sleepy hormone.

3. If you’re on your devices late at night, this will affect your ability to fall asleep and your sleep quality.

4. Stay away from screens one hour before you'd like to go to sleep. If you can’t do a full hour, try 30 minutes. The longer you stay away from screens before bed, the easier it will be to fall asleep.

GregWells Sleep TIps-06.png

The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Craft your Bedtime Routine

Craft your Bedtime Routine

The Impactic Sport Program Home Page

Today’s Exercise: Craft your Bedtime Routine

It’s time to craft your ultimate bedtime routine!

Once your bedtime alarm goes off and you’ve put away your devices for the night, you need to start calming yourself down for bed. Make a plan for what you need to do in order to make this happen.

Fill in the “Craft your Bedtime Routine” exercise on page 8 of your Athlete Workbook.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.