5 Tips to Getting Quality Sleep

I continue to be fascinated by the research on restoration, but more specifically, how quality sleep contributes to improved human performance. One person whose career I've followed for years is tennis star Serena Williams. She's getting older, and thus, can't simply rely on power and athleticism to defeat her opponents. She recently brought conditioning coach Mackie Hilstone on her training team and is seeing great results. One area of his focus- like mine- is on improving one's quality of sleep. Check out his top 5 tips below:

• Have a Consistent Bedtime – Whether it is during the week or on a weekend, go to bed at the same time. This will ensure that you are in the habit of having a consistent sleep pattern.
• Limit Caffeine – You should limit the amount of caffeine you have throughout the day, but definitely do not have it within a few hours of your designated bedtime. The effects of caffeine may in fact keep you awake well past your bedtime.
• Exercise – It is better to exercise earlier in the day and not too close to bedtime. Daily exercise when done consistently can help promote the body’s need for rest, but a boost in energy right before bed may keep you awake.
• Reduce Stress – Stress can inhibit one’s ability to “turn off the mind” and fall asleep. If you are experiencing stress that causes you to stay awake, consider stress-reducing breathing exercises, yoga during the day, or make an effort to eliminate the root of the stress.
• Have a Comfortable Sleeping Environment – Make sure your bedroom is conducive to sleeping by controlling the temperature, keeping it dark and eliminating noise that may wake you up.

MORE good news for sleep

Sometimes I feel like I'm turning into "Dr. Sleep," but once again research has emerged espousing the benefits of sleep. Researchers @ Columbia University found that people who are sleep-deprived eat nearly 300 calories more than those who are well-rested. With previous research detailing a correlation between sleep deprivation and diabetes, I think it's time more people put more thought into getting some good quality shut-eye.

Sleep deprivation linked to negative emotions

I'm forever on my clients about getting enough sleep as a means of recovery from their workouts, but there's an emotional link to the story as well. Radiologist Seung-Schik Yoo of Brigham & Women's Hospital conducted a study where MRI testing proved that people who slack on sleep experience stronger negative emotions the following day after poor/inadequate sleep.

Moral of the story: if you want to feel refreshed, positive, and experience positive results from your workouts, make sure you get enough sleep every night. Additionally, try going to sleep and waking up around the same time every night- even on the weekends.

Importance of Sleep

I preach to my clients about it all the time because it's true. Sleep is critical in more ways than one. In fact, here are six reasons not scrimp on sleep, courtesy of the Harvard Women's Health Watch:

1. Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.



2. Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.



3. Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.



4. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.



5. Cardiovascular Health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.



6. Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.