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Woman Sleeping

With so many recovery tools being marketed in the world today, sleep is still an overlooked strategy to improve performance and assist in recovery.

Benefits of sleep include

  • Stronger immune system function

  • Tissue repair

  • Improved mood, stress regulation and focus

  • 1.7X Reduction in injury (in a study that showed athletes who slept less than 8 hrs of sleep were 1.7x more susceptible to injury compared to athletes who slept 8 or more hours) (1)

  • Faster reaction times and sprint performance (2)

  • Improved memory and learning

On a Run

Sleep for Perfomance.

The National Sleep Foundation recommends 7-9 hours of sleep for adults aged 18-64. Understandably, this can tough for some, due to many of life’s demands placed upon us in today’s modern world. But if we can at least be aware and make changes in our routine to improve our quality of sleep, the benefits can still be measurable. As QUALITY and QUANTITIY of sleep work hand in hand.

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  • Stick to a sleep schedule, even on weekends.

  • Practice a relaxing bedtime ritual such as breathing/meditation or gentle yoga.

  • Exercise regularly.

  • Evaluate your bedroom to ensure ideal temperature (cool temperatures are ideal), no sound and no light

  • Use lavender aromatherapy around the home (light mist spray/diffuser). Lavender has been shown to improve quality of daytime wakefulness and more sustained sleep at night, and also improve symptoms of anxiety and depression (3).

  • Limit caffeine consumption after lunch and limit alcohol at night

  • Turn off electronics one hour before bed, and at night make use of the night shift mode/blue light filters most of our devices have. This limits the stimulation placed on our central nervous system, which we don’t want at night. The blue lights in our LED’s suppress melatonin production and disrupts the normal circadian rhythm which can lead to poor sleep.

Some great sleep hygiene tips include:

Sweet dreams & sleep well!!

  1. Milewski MD, Skaggs DL, Bishop GA, Pace JL, Ibrahim DA, Wren TA, et al. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. Journal of pediatric orthopedics. 2014 Mar;34(2):129-33. PubMed PMID: 25028798. Epub 2014/07/17. eng.

  2. Mah CD; Mah KE; Kezirian EJ; Dement WC. The effects of sleep extension on the athletic performance of collegiate basketball players. SLEEP 2011;34(7):943-950.

  3. Koulivand PH, Khaleghi Ghadiri M, Gorji A. Lavender and the nervous system. Evid Based Complement Alternat Med. 2013;2013:681304. doi:10.1155/2013/6813

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