In our last post, we introduced some of the handy ways that your expensive time piece can support your training. We introduced heart rate monitoring, how you can dictate your training intensity, and how this pairs with a range of system adaptations. If you would like to read last weeks article, click here.
In this post, we will explore how your wearable technology may offer sleep metrics, which can be manipulated to support your training (and life!).
It is no secret, sleep is good for you. During sleep, our bodies undergo crucial repair and restoration processes, including muscle resynthesis, immune system regulation and a hell of a lot more. If you lack out on sleep (I.e, regular sleep schedules of <7 hours), the system won’t be getting the crucial time it needs to complete its daily processes. To read more on sleep and training, check out one of our RevoPT articles from back in 2023 here.
That doesn’t necessarily mean that you’re not getting into bed early enough and therefore not getting sufficient time asleep. It might be that you sometimes struggle to get to sleep once you are in bed, or that your sleep is sometimes inefficient (repeated wake ups, missing deep sleep time etc). I would like to take a moment now to excuse the new parents… we’re all in your corner.
There are 4 stages of sleep, broken down into 3 categories.
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Rapid Eye Movement (REM): The dreaming stage – The goal is to achieve roughly 2 hours of REM sleep (25%).
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Core: Can also be referred to as ‘Light Sleep’. The goal is to achieve roughly 4 hours of Core sleep (50%).
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Deep: Also known as ‘Slow Wave’ sleep. The part of sleep where it is particularly hard to be awoken. The goal is to achieve roughly 2 hours of deep sleep (25%).
Achieving the target time in each sleep stage is important, as each stage results in its own set of system restoration and regeneration.
Assuming that your wearable (ie smart watch, ring or band) has sleep tracking functionality, and that you wear your wearable to sleep, you may already have a lot of this data on record. I would recommend paying attention to it, as there may be certain stages of sleep that you are regularly lacking in.
There can be many reasons for lacking in a stage of sleep, including environmental conditions (i.e, noise, temperature, light, a restless/snoring partner… etc), hunger levels, stress, cycle stages, anxiety (and many more). Not every factor will be in our control.
However, I am an avid believer in the mantra that we should ALWAYS control what we can control. If there are ways that I can maximise my 7-8 hours asleep, ensuring that I regularly achieve the target time in each sleep stage, I absolutely should and will. Especially if it means that I can train better, think better, love better, and LIVE better! I promise, I’m not a wannabe guru… I’m just very passionate on this stuff.
Yes, I’m holding a lot of weight to sleep. But remember, we spend nearly 50% of our lives doing it, so it must be somewhat important.
So what to do if we are not getting sufficient time in each sleep stage? Well, the number one starting point is to identify the problem. Is it environmental? Is it stress? That will determine the potential solutions. To get the ball moving, I will throw out a few easy and cheap starting points.
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Pick a bed time, and stick to it. Every day. Determine the minimum time that you need in the morning to get to work without rushing, and start there. Make it non-negotiable.
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For those who work shifts/ alternating schedules, a set bed time won’t always be possible. However, if you do have a good idea of the patterns of your shifts (i.e, 10:00PM – 6:00AM week 1, 8:00 AM – 4:00 PM week 2-3 etc), have a set bed time for each rotation (i.e, 8:30 AM – 4:30 PM week 1, 9:30 PM – 5:30 AM week 2-3).
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No phones/laptops in bed. I don’t need to tell you about blue light. You know that it’s doing you no favours. Scroll on your phone in the morning. Phone off when you’re in bed. Ideally, get off your devices two hours before getting into bed.
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Ensure the room is as dark as can be. Even if it’s a preference to have a small amount of light, it isn’t helping you. Dark room = better sleep.
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If this is something that is out of your control (i.e, your partner has a different schedule and likes to read at night), consider getting an eye cover. Yes, they look a bit silly, but you will be AMAZED at the difference that they can make for your sleep.
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Limit unnecessary and unpredictable noise. By that, I mean turn the TV/Laptop off. Sharp noises will inhibit your sleep.
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If this is again something that is out of your control, try a pair of sleep ear plugs. Yes, you’ll need to get used to them, but in the long term you will be better for consistently hitting your sleep goals!
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Caffeine can take up to 10 hours to clear from your body. As you would know by this point in life, caffeine doesn’t help your sleep. Try to avoid caffeine within 10 hours of going to bed (i.e, 9:30 PM bed time, avoid any caffeine after 11:30 AM).
I liken sleep to a battery that needs to recharge. If you run the battery down to nothing and don’t recharge it, it won’t work. If you only charge the battery to 60-70% and then start to use it, the device won’t last as long. If you don’t charge the device with the cables that it came with originally, the device probably won’t charge as fast. The same goes for you. If you’re not getting enough sleep, you won’t operate as well throughout your day to day.
If you need something to tire out so that you’re ready for a big sleep in the evening, try a class at RevoPT with one of our incredible accredited trainers!
– Liam