5 High Performance Sleep Habits for Better Rest and Recovery

Boost Your Sleep Quality with These 5 Habits

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Story at a Glance:

• Importance of Sleep: Sleep is essential for overall health and well-being, yet many people struggle to achieve quality sleep consistently.

• Impact of Temperature: Maintaining an optimal sleep temperature, around 65°F (18.3°C), can significantly improve sleep quality by helping the body cool down and stay asleep.

• Consistency Matters: Sticking to a regular sleep schedule, such as 10pm to 6am, helps regulate the body’s circadian rhythm and enhances the quality of sleep.

• Light Exposure: Exposure to natural light during the day and minimizing artificial light at night can improve sleep patterns and reduce mental health issues like depression and PTSD.

• Thermal Techniques: Taking a warm bath or using a sauna before bed can enhance sleep by promoting relaxation and aiding thermoregulation, leading to faster sleep onset and better quality sleep.

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Neuro Athletes,

This July, I embarked on a mission to optimize my sleep. Using my Oura ring to track my sleep metrics, I discovered that my REM and deep sleep stages were not where they needed to be.

Determined to improve, I started experimenting with various sleep habits and routines.

Here is my latest sleep results as of July 21st, 2024:

I would much prefer for my deep sleep to be higher than my REM sleep. I am determined to change the above!

Here are the five high-performance sleep habits that have made a significant difference in my sleep quality and overall well-being and what I think I will double down on to improve the above results:

1. Sleep Temperature

One of the most critical factors for achieving high-quality sleep is maintaining the right sleep temperature. Our bodies naturally cool down during sleep, which helps us fall and stay asleep. I found that keeping my bedroom cool, around 65°F (18.3°C), made a huge difference. I sleep on an Eight Sleep Pod Pro cover and set the parameters to -2.

Temperature plays a significant role in sleep quality. Your body follows a circadian rhythm that adjusts your internal temperature when it’s time for bed: generally, your core body temperature decreases to help you fall asleep and drops even lower during the first half of the night when you get most of your deep sleep. During the second half of the night, your body temperature starts to increase, which is when you get most of your REM sleep.

However, the temperature in most bedrooms doesn’t adjust along with what your body needs, leading to less deep and REM sleep — and plenty of wake-ups. This is where Autopilot steps in to help, adjusting the temperature automatically to meet your body’s needs throughout the night.

A warm bath before bed can also be beneficial. This might sound counterintuitive, but the warm bath causes blood vessels in your skin to dilate, leading to a rapid cooling of your body when you get out, which helps you fall asleep faster.

The Science Behind It

Studies have shown that people who take a warm bath or shower before bed fall asleep faster and have better sleep quality. The warm bath effect helps your body to release heat and signal to your brain that it's time to sleep.

Research by Jim Horne at Loughborough University found that this simple practice could improve the amount of deep sleep by almost 40 minutes in some individuals.

2. Set Your Sleep Schedule (10pm-6am Daily)

Consistency is key when it comes to sleep. Our bodies have a 24-hour internal clock known as the circadian rhythm. Going to bed and waking up at the same time every day helps regulate this rhythm and improves sleep quality. I found that setting a consistent sleep schedule of 10pm to 6am has helped me achieve more restorative sleep. Lights out at Neuro Athletics is 10pm!

Sleep Consistency

A study highlighted the importance of sleep consistency, showing that irregular sleep patterns can disrupt your circadian rhythm, leading to poor sleep quality and health issues. By sticking to a regular schedule, you can enhance your body's ability to achieve deep and REM sleep stages, which are crucial for cognitive function and emotional regulation.

3. Getting Rid of Junk Light

Modern technology exposes us to artificial light, which can interfere with our natural sleep patterns. Research published in Nature Mental Health explored the impact of light exposure on mental health. The study found a near-linear relationship between morning and daytime light exposure and a reduction in mental health challenges such as depression and PTSD.

The Importance of Darkness

Equally important is the need for darkness at night. The same study showed that being in dim or dark environments at night significantly reduced symptoms of anxiety, depression, and PTSD. This means that getting plenty of natural light during the day and minimizing exposure to artificial light at night can profoundly impact your sleep quality and mental health.

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4. Warm Bath and Sauna Effects

Taking a warm bath or using a sauna can significantly improve sleep quality. This practice helps with thermoregulation, which is essential for falling and staying asleep. When you get out of a warm bath, your body temperature drops rapidly, signaling to your brain that it's time to sleep.

The Warm Bath Effect

Studies have shown that taking a warm bath before bed can help people fall asleep faster and stay asleep longer. For instance, research by Jim Horne demonstrated that a warm bath could increase deep sleep duration by up to 40 minutes. Additionally, using a sauna in the evening can help relax your muscles and mind, preparing your body for a restful night's sleep.

5. Supplementation

I'm going to share my go-to supplements for sleep. These supplements have been instrumental in enhancing my sleep quality by supporting relaxation and helping me fall asleep faster. Always consult with a healthcare professional before starting any new supplement regimen.

• Magnesium Threonate or Bisglycinate:

  • Taken 30-60 minutes before bedtime

  • Helps with sleep due to mild sedative properties

  • Many people are deficient in magnesium

• Apigenin:

  • A derivative of chamomile

  • Promotes relaxation and sleep

• Theanine:

  • Known for its mild anti-anxiety effects

  • Can cause vivid dreams, so use cautiously if this is an issue

• Inositol (900 mg):

  • Helps with falling back asleep if waking up in the middle of the night

  • Particularly useful for those on a low-carbohydrate diet

• Glycine (1.5 to 2 grams):

  • Has reliable evidence supporting its benefits for sleep

• Phosphatidylserine:

  • Reduces cortisol levels, especially beneficial for those with insomnia

Optimizing sleep is a continuous journey that requires dedication and experimentation. By maintaining a cool sleep environment, setting a consistent sleep schedule, minimizing exposure to junk light, incorporating warm baths or saunas into your routine, and using the right supplements, you can significantly improve your sleep quality. As someone passionate about health and performance, I can attest to the profound impact these habits have had on my well-being.

Remember, quality sleep is essential for cognitive function, emotional regulation, and overall health.

Sweet dreams!

Louisa x