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Sleep

Welcome to Sleep for Peak Performance!

Welcome to Sleep for Peak Performance!

The Impactic Sport Program Home Page

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?

The Impactic Sport Program Home Page

KEY POINTS:

1. You need good, sound sleep to lead a high-performance life, and sleep is particularly important if you're a high performance athlete.

2. Sleep helps your muscles repair and grow, helps to optimize brain structure, repairs damaged cells, and restores energy levels.

3. Teenagers between the ages of 14-17 need about 8-10 hours of sleep each night.

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.

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More on Sleep

Take a moment to calculate how many hours you sleep per night. Teenagers need about 9 hours – is that your number? If you sleep less than 9 hours per night, why should you care?

During the various stages of sleep, your heart slows down, your blood pressure drops, and your muscles relax. This provides you with some much needed rest so your cardiovascular system and muscles can repair and rebuild themselves. Sleeping is also when your immune system recovers and regenerates to fight off disease and illness. This is important for everyone - but especially as a high performance athlete if you want to perform at your best and reach your potential.

The bottom line: You can’t expect to perform well the next day if you don’t give your body the rest it needs in order to recover.

So whether you don’t get enough sleep because you study late at night, use social media, or have early morning practise, my hope is that, once we reach the end of this component, you will learn how to optimize your sleep habits so you can reach your potential.


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

KEY POINTS:

1. Sleep doesn’t just help your body repair itself from that day’s workout. A good night sleep also allows you to perform better the next day.

2. Human Growth Hormone promotes fat breakdown and increases muscle mass. That’s right, we build muscle in our sleep!

3. Make sure you get a good night sleep so you can perform at your best 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).

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More on sleep and athletic performance

There is a reciprocal relationship between sleep and exercise. If you exercise regularly, you will be able to sleep well, and if you sleep properly, you will probably perform well during your next workout. We call this ‘Training with your eyes closed’.

One important process that occurs while you are sleeping is the release of Human Growth Hormone (HGH). HGH promotes fat breakdown and increases in muscle mass, which allows the body to recover from the stresses that occur during training.

If you are sleep deprived and have less HGH in your system, not only will you restrict your body’s ability to recover while you are sleeping, but you will limit your ability to exercise the next day. So when you sleep your body repairs and heals itself and guess what – you’ll be able to exercise better the next day.


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 have been shown to improve exercise performance. However, there is a right way to nap, and a wrong way to nap.

2. Sleep cycles are approximately 90 minutes long. We're naturally designed to wake up during the end of our sleep cycle (during REM sleep). Waking up during one of the deeper stages of sleep will make you feel groggy.

3. Therefore, if you want to have a quick power nap, sleep for 20 minutes. If you want to sleep for longer, make sure you complete the 90-minute cycle

Optimize your naps

It is fabled that Leonardo da Vinci used to take multiple 20-minute naps throughout the day to charge his creativity. Brainiac Albert Einstein was also a napper. It’s taken hundreds of years, but recent research seems to back up this approach. Naps have been shown to improve energy, productivity, cognitive functioning, and of course athletic performance. In a study at Stanford University, tennis players improved their serve accuracy following 5 weeks of "nap training." That's the kind of training I'd like to do more of! 

But there is a right way to nap and a wrong way to nap. During the night, we cycle through 90-minute sleep cycles. In 90 minutes, we pass through Rapid Eye Movement stage (REM), stage 1, stage 2, stage 3, stage 4, then back through stage 3, 2, 1 and REM again. Stages 3 and 4 are when we are in our deepest sleep. This is when we recover our energy levels, when our nervous system recovers and regenerates, and when our muscles and tissues are repaired.

The problem is if you sleep between 30 and 60 minutes, you’re waking up in a deeper stage of sleep and you’ll probably feel worse than you did before the nap!

So if you want to have a rejuvenating nap, go for a short 20 minute power nap so that you wake up before falling into the deeper levels of sleep. Or alternately, allow yourself the full 90 minutes to complete all the sleep cycles. This is the option you’ll probably want to choose on a competition day or if you have multiple workouts in one day.


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. Even light from your alarm clock is enough to wake you up.

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

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I want you to have a place in your home that is your place to rest and recover. Think of it as a peaceful place where you go to crash out after rocking the world all day. This will be your sleep cave – formerly known as your bedroom.

Melatonin (a hormone that helps regulate sleep) is produced by your pineal gland, which is located deep inside your brain and is very sensitive to light, including light from screens. Therefore, you have to ensure that you are in a dark space while you sleep. Really dark. Even the light from your alarm clock is enough to reduce your melatonin levels. Little things like covering up your alarm clock lights or getting dark curtains for your windows will help!

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. I realize this can be a huge change for you but having a massive light that flashes at you at 240 frames per second is a sure fire way to make sure you don't fall asleep.


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. Calming down in the hours before you want to fall asleep is crucial.

2. 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.

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More on defending your last hour

A recent study looked at the sleeping habits of NBA basketball players over several years. They found that when players tweeted late at night (when they should have been sleeping!), they didn’t perform as well the next day. They actually had a lower shooting percentage compared to the games when they weren’t up late the night before tweeting.

Remember how we discussed keeping your bedroom dark in order to get a good night sleep? Keeping your bedroom dark is great - but you also have to consider what you do BEFORE you’re trying to fall asleep.

This is because melatonin (the sleepy hormone) is affected by all kinds of light - especially the light that comes from screens. This means if you are up late on your computer, on your phone, or watching TV, you’re stopping melatonin from being released. It’s no wonder you can’t fall asleep after that.


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. This might mean reading fiction in bed, doing a short yoga or meditation practice, or just prepping your food for the next day. Whatever your body needs to wind down after a long day and start preparing it for sleep.

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.