Sleep and sport: an essential duo for your well-being

Sleep, a vital function…

We need to sleep just as much as we need to breathe, eat or digest. Sleep is a vital function. In fact, you’ll spend about a third of your life in Morpheus’ arms.

How is sleep rhythmically structured?

Sleep is a state that is regulated by two mechanisms:

• Sleep pressure: the longer you stay awake, the greater the need for sleep.
• The internal biological clock: it dictates your sleep and programs you to sleep at certain times during the 24 hours, usually at night.

Sleep is divided into two main phases: slow-wave sleep and REM sleep, each playing a distinct role in the body’s functioning.

• Slow light sleep : the phase of gentle descent into calm. Your brain activity begins to slow down. You’re like a telephone in power-saving mode, but the slightest noise can still wake you up.
• Slow deep sleep : here, brain activity reaches its lowest level, and the body enters “repair” mode. Difficult to awaken, this is the phase of physical recovery, and the restoration of your energy levels!
• REM sleep: the dream phase! Your muscles are totally disconnected (like a switched-off cell phone), except for little twitches here and there. But your eyes are dancing the samba under your eyelids (we call this REM, for “rapid eye movement”). This is the essential stage in the consolidation of your memory and psychic recovery.

These two types of sleep, alternating throughout the night, form a cycle that is repeated several times a night.

A sleep cycle lasts around 90 minutes, and there are around 4 to 5 cycles per night.

In a nutshell:

• Early night : deep slow-wave sleep dominates, ideal for recharging the batteries.
• Late night: this gives way to REM sleep, which takes up more and more space in each cycle, perfect for dreaming and consolidating memory.

What’s the right amount of sleep?

There’s no magic bullet here: it all depends on how you function. Everyone has his or her own rhythm, called chronotype, and a better understanding of it means better sleep!

In general, an active adult needs 7 to 9 hours of sleep per night. But beware: if you work out a lot (during periods of heavy training), your body will need more sleep to regenerate.

The golden rule: listen to your rhythm, and ask yourself these questions:

• Are you a “little sleeper” or a “big sleeper”?
• Are you an “early riser” or a “late riser”?
• When you wake up, are you in “battery recharged” or “battery flat” mode?

Not sure of the answers? Try skipping the alarm clock on days when you have nothing planned. Your body will give you the answer by choosing its own perfect timing.

Why is sleep your best ally?

Because without it, there’s no recovery and no performance! Sleep is like a recharging station for getting back into shape. Organized into cycles (deep slow wave sleep and REM sleep), it restores your batteries to keep you in top form:

• Muscle repair: during deep sleep, your body repairs micro-injuries caused by exertion, boosting strength and muscle growth.
• Boost your cognitive functions: a good night’s sleep improves your concentration, decision-making and accuracy.
• Hormone regulation : manages the production of hormones needed for energy and recovery.
• Immune shield : quality sleep also means an immune system ready to counter any attack that might sabotage your workouts.

In other words, pamper your nights so you can be the best you can be during the day!

What are the signs of sleep deprivation?

If you overdo it by cutting back on sleep, your body and mind will let you know!

• Reduced physical performance: Sleep restriction can affect your strength, power and muscular endurance.
• Impaired cognitive functions: Difficulty concentrating, slower reflexes, wobbly decisions… The perfect combo for mistakes and injuries.
• Increased risk of injury: Tired, your coordination and alertness diminish. The result: your body becomes an easy target for injury and accidents.
• Hormonal imbalance: Too little sleep, and cortisol (stress hormone) soars, while testosterone (recovery) falls, with other hormonal disturbances following: your recovery is compromised…
• Weakened immune system: Less sleep means your body is more vulnerable to infection and disease…

In short, don’t wait for your body to tell you, listen for the first signs of fatigue!

The beneficial effects of sport on sleep

If sleep improves your sporting performance, the reverse is also true! Physical activity can transform your nights. Here’s why:

• Stress reduction: Sport stimulates the production of endorphins, the happy hormones that reduce anxiety and help you fall asleep.
• Circadian rhythm regulation: Exposure to natural light during outdoor activities strengthens your internal biological clock, facilitating the establishment of a stable sleep-wake rhythm.
• Improved sleep quality: Physical activity, especially of moderate intensity, increases the duration of deep sleep.

Note: avoid intense sports less than two hours before bedtime. They can disrupt sleep by raising body temperature and stimulating the nervous system.

Practical tips for combining sleep and sport

Here are a few simple habits to improve your sleep hygiene:

• Go for regularity: Go to bed and get up at set times, even at weekends.
• Exposure to daylight: Particularly in the morning, to help regulate your biological clock.
• Create the right environment: a dark, quiet, temperate room (±18 to 20°C).
• Limit consumption of stimulants : energy drinks, tea, coffee, soft drinks, after 4 p.m. (or even 2 p.m. for the most sensitive).
• Practice your physical activity: on a regular basis, but adapt its intensity according to your level and fatigue. Preferably stop 3 to 4 hours before bedtime (especially for high-intensity sports).
• Eat lightly in the evening: focus on easily digestible foods in the evening, avoid
• eating too much fat. Incorporate vegetables, legumes and easily digestible proteins.
• Get away from screens 1 to 2 hours before going to bed: Turn off your smartphone, tablet, computer… nothing beats a good book or listening to a podcast from La Sportive Outdoor;)!
• Go to bed at the first signs of sleep: Yawning, heavy eyelids, itchy eyes.

In conclusion

Sleep and sport form a team for your physical and mental balance. A good night’s sleep boosts your performance, and a good dose of physical activity helps you get a good night’s sleep! Take care of yourself!