Nike: Sleep Is For The Weak

Sleep is an essential part of our lives, and yet, many of us don't get enough of it. Nike has recognized this issue and offers a range of tips and tricks to help you get a good night's rest. From understanding the science of sleep and its impact on athletic performance to providing practical advice for improving sleep habits, Nike is committed to helping people optimize their sleep routines for better health and recovery. So, if you're wondering how to get the recommended seven to nine hours of sleep and enhance your overall well-being, Nike has you covered.

The importance of sleep for athletic recovery

Sleep is an essential pillar of health, alongside diet and exercise. It is critical to overall health and recovery, and is a better strategy for optimising performance than turning to supplements and energy drinks.

Sleep-deprived athletes may perform poorly in peak exercise and crave unhealthy foods that can promote weight gain. Conversely, dietary indiscretions can yield poor sleep and may impair athletic performance.

The effects of sleep deprivation

Sleep deprivation has been associated with a myriad of negative health effects including neurocognitive, metabolic, immunologic and cardiovascular dysfunction. Sleep-deprived individuals may have impaired brain function that could affect judgment and/or decision-making during athletic performance. From a metabolic standpoint, sleep deprivation has been associated with obesity and diabetes. It can also negatively affect growth hormone and cortisol secretion, increase pro-inflammatory cytokines, impair immune system function, impede muscle recovery and repair from damage, result in slower/less accurate cognitive performance, and alter pain perception.

Studies have shown that sleep deprivation in athletes can decrease running performance, muscle glycogen concentration, submaximal strength, isokinetic peak torque, minute ventilation, distance covered, sprint times, tennis serve accuracy, soccer kicking skills, and time to exhaustion. Cognitive effects included decreased psychomotor functions, mood, and vigor (a subjective feeling of energy and enthusiasm), and increased reaction time and confusion.

The effects of sleep extension

Sleep extension in athletes improves sprint times, tennis serve accuracy, swim turn and kick stroke efficiency, swim sprint, basketball shooting accuracy (free throw and 3-point accuracy), half-court and full-court sprints, and time to exhaustion. Cognitive performance tasks also improved, ranging from reaction times, psychomotor vigilance tasks, alertness, vigor, and mood.

Sleep hygiene strategies

Healthy sleep can be trained and improved upon by utilizing regular routines and creating an optimal environment for sleep. Recommendations include waking up at the same time each day, establishing the same evening routine before bed, and avoiding stimulants and distractions.

Sleep and travel

The body’s natural clock, or circadian rhythm, is an important factor in optimising sleep duration. People can sleep poorly if they attempt to sleep when they are out of their circadian phase, which commonly occurs when travelling and crossing time zones.

Sleep and exercise

Nonphotic stimuli such as exercise also have the capacity to cause a "phase shift" in individuals; in other words, exercise can stimulate changes in the body’s circadian rhythm. For example, evening exercise can induce a phase delay (later rhythm), and morning or early afternoon exercise can induce phase advance (earlier rhythm).

Evaluating disordered sleep

Athletes with difficulty falling or maintaining sleep prior to a competition may have a sleep disorder. Sleep serves a vital physiological function and is arguably the single most important factor in exercise recovery.

Alcohol and sleep

Alcohol is a sedative that interacts with several neurotransmitter systems that are important in regulating sleep. While alcohol may help some people fall asleep more easily, it ultimately compromises sleep quality and quantity by causing disruptions later in the night.

When you go to bed with alcohol in your system, you are likely to experience more deep sleep and less REM sleep than usual, at least initially. Later in the night, once your body has metabolized the alcohol, you are likely to experience a rise in light sleep, the lightest stage of sleep. This can lead to frequent wakings and fragmented, low-quality sleep.

The more alcohol you drink and the closer you drink it to bedtime, the stronger its effects will be. Experts recommend avoiding alcohol at least three hours before bed.

Long-term alcohol use can result in chronic sleep problems and disorders like sleep apnea. Heavy alcohol use can also contribute to the development of insomnia, and people with insomnia have an increased risk of developing alcohol use disorder, as many individuals turn to alcohol as a sleep aid.

Alcohol use and dependence appear to interfere with circadian rhythms – biological patterns that operate on a 24-hour clock. Evidence suggests that consuming alcohol may decrease the body's sensitivity to cues like daylight and darkness, which trigger shifts in body temperature and secretion of the sleep hormone melatonin.

Working late and its impact on sleep

Sleep is an essential part of our lives, and getting a good night's rest is crucial for optimal physical and mental performance. However, with the demands of work and busy schedules, many people often find themselves working late into the night, which can significantly impact their sleep quality and duration. Here are some insights into the effects of working late on sleep and overall well-being:

The Impact of Working Late on Sleep:

• Reduced Sleep Duration: Working late often results in a shorter sleep duration. According to data from WHOOP, members who reported working late got, on average, 26 fewer minutes of sleep that night. This reduction in sleep time can have a significant impact on overall sleep quality and leave individuals feeling tired and less rested.
• Sleep Performance and Consistency: While working late may improve sleep consistency during the week due to more regular bed and wake times, it can also lower sleep performance. The percentage of sleep obtained compared to the required amount decreases when individuals work late, leading to a feeling of fatigue and decreased productivity.
• Impact on Daily Recovery: Working late can also affect daily recovery. Data shows a slight decrease in average daily recovery on mornings after late work nights, which can accumulate over time and impact overall well-being.

The Effects of Sleep Loss:

• Cognitive and Physical Performance: Sleep deprivation can have detrimental effects on cognitive and physical performance. It impairs thinking, slows physical reactions, and affects emotional regulation. Individuals may experience difficulty staying focused and attentive, increased irritability, and a higher risk of making errors or poor decisions.
• Health Risks: Chronic sleep deprivation poses several health risks, including an increased likelihood of obesity, heart disease, cognitive decline, and dementia. It can also weaken the immune system, making individuals more susceptible to illnesses like the common cold.
• Workplace Accidents and Errors: Sleep loss can increase the risk of workplace accidents, especially in professions requiring quick reactions, such as doctors, first responders, and truck drivers. It can also lead to errors and omissions due to impaired judgment and slower reaction times.
• Economic Impact: Fatigue resulting from sleep loss has a significant economic impact. Reduced productivity and increased health care costs related to fatigue cost employers billions of dollars annually.

Tips for Managing Sleep and Work:

• Prioritize Sleep: Treat sleep as a non-negotiable priority. Aim for 7-9 hours of sleep per night, and structure your daily schedule accordingly.
• Consistency is Key: Maintain a consistent sleep schedule, even on weekends. Avoid sleeping in on weekends, as it can disrupt your internal clock and result in social jet lag.
• Create a Sleep Ritual: Develop a bedtime routine to signal to your body that it's time to wind down. This could include reading, journaling, stretching, or breathing exercises.
• Set the Mood: Create a peaceful bedroom environment—keep it quiet, cool, and dark. Remove clutter, screens, and anything work-related to promote relaxation.
• Seek Professional Support: If your work schedule interferes with your sleep, consider discussing this with your supervisor or HR department. Making changes to your work routine or schedule can help improve sleep quality.

The science of sound sleep

Sleep is an essential part of our well-being, and getting a good night's rest can have a significant impact on our overall health and daily functioning. Here are some insights into the science of sound sleep and how you can achieve it:

Understand the Importance of Sleep

Sound, restorative sleep typically makes up about a third of our lives, and it is crucial for optimal physical and mental performance. Sleep helps us move better, make healthier food choices, and even gain a competitive advantage in various endeavours. It is during sleep that our bodies recover and repair themselves, and a good night's rest can leave us feeling more energised and refreshed.

Determine Your Sleep Needs

Most adults need at least seven hours of sleep each night to function at their best. However, this can vary from person to person, with some individuals requiring nine to ten hours to feel well-rested. It's important to listen to your body and understand your unique sleep needs. Track your sleep patterns and energy levels to determine the optimal amount of sleep for you.

Establish a Sleep Schedule

Consistency is key when it comes to sleep. Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's internal clock and can make it easier to fall asleep and wake up feeling more energised. Maintaining a consistent sleep schedule also helps to prevent the grogginess and jet lag that can occur when your sleep routine is disrupted.

Create a Sleep Ritual

Preparing your body and mind for sleep is essential. Develop a wind-down routine that signals to your body that bedtime is approaching. This could include activities such as reading, journaling, stretching, or practising breathing exercises. These activities can help you relax and transition into a peaceful state of mind, making it easier to fall asleep and improving your overall sleep quality.

Optimise Your Sleep Environment

Your bedroom should be a peaceful and soothing space that promotes sleep. Keep it quiet, cool, and dark to allow your body to fully relax. Remove clutter, screens, and anything work-related from your bedroom to create a calm and restful atmosphere. Consider using white noise, pink noise, or nature sounds to mask disturbing noises and create a consistent auditory environment that enhances sleep.

Manage Sleep Difficulties

If you struggle to fall asleep, try grounding techniques such as sitting on the edge of your bed and focusing on your breath and bodily sensations. If your mind is racing, try reading a book or engaging in a calming activity in another room until you start to feel sleepy. Return to your bed when you're ready to drift off.

By understanding the science of sound sleep and implementing these strategies, you can improve your sleep quality and wake up feeling well-rested and ready to take on the day.

The sleep-stress cycle

Sleep is a necessary human function. It allows our brains to recharge and our bodies to rest. However, many people do not get enough sleep. According to the American Psychological Association, 4 out of 5 Americans are unhappy with their quality of sleep. This can create a sleep-stress cycle, where a lack of sleep amplifies stress, and stress, in turn, makes it harder to get a good night's sleep. This cycle can have serious negative impacts on our health, mood, stamina, focus, and happiness.

• Address stress during the day: Notice that it can be challenging to fall asleep after a stressful day, even if you're tired. Try to deal with stressful issues during the day by taking short breaks, going for a walk, or practicing deep breathing exercises. This will help you prevent stressors from affecting your sleep.
• Prioritize sleep: Understand that sleep is not a luxury but a necessity and a pillar of health. Say no to plans that keep you out late, and set boundaries around your sleep schedule.
• Practice good sleep hygiene: Start winding down at least an hour before bedtime. Engage in relaxing activities such as gentle stretches, yoga, meditation, or drinking tea. Invest in blackout shades and white noise machines to create a soothing environment.
• Disconnect from technology: Avoid the temptation to check emails or texts before bed. Keep your bedroom free from work or other stressors, and use your bed primarily for sleep. The bright lights from electronic devices can disrupt your sleep.
• Manage your to-do list: Write down your tasks and concerns before bed to clear your mind and put them aside. This way, you can resist the urge to address issues that can wait until the next day.

By following these steps, you can break the sleep-stress cycle and improve your overall well-being.

Frequently asked questions