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Sleep Deprivation Affects Physical Performance

Updated: Jun 14, 2023

We all know getting enough sleep is good for us, but do we think about the consequences of not enough sleep?

Sleep deprivation...

  1. Increases perceived exertion which inhibits performance

  2. Promotes insulin resistance

  3. Reduces recovery from exercise

  4. Reduces max performance (think max deadlift, 100m dash, etc.)

  5. Reduces reaction time and accuracy (shoutout to my tennis players)

  6. Increased muscle soreness and pain

  7. Promotes muscle loss

  8. Increases injury risk (Individuals who sleep less than 8 hours per night are 70% more likely to report an injury compared to those sleeping more than 8 hours).

A few signs and symptoms of poor sleep and sub-optimal recovery:

  • Feeling tired after waking in the morning

  • Depending on stimulants like caffeine

  • Frequent yawning

  • Muscle soreness and tightness

  • Decreased performance, endurance, and power

  • Irritability and bad mood

  • Problems with concentration and focus

  • Brain fog

Ways to improve sleep:

  • Get morning sunlight

  • Walk outside

  • Take a cold shower or plunge

  • Move for 30-60 minutes per day

  • Walk barefoot on the grass

  • Decrease screen time

  • Decrease/avoid alcohol

Do you experience any of the symptoms noted above? If so, what small changes can you make to improve your sleep that will work for you and your lifestyle?

Until next time, sleep well!


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