SPORTSLEEPCOACH.

COM
 Introduction
People underestimate the importance of Sleep, together with exercise and nutrition, form
sleep, disregarding it as just another daily the three pillars of good health. Sufficient good
process. The average person thinks sleep is quality sleep is vital to keeping us healthy and
a place where you go to bed and lie productive.
stationary throughout the night. Sleep is a Whether it’s sport or any other type of job, we all
natural, mental and physical recovery tool know that a lack of sleep and a decreased level
that should not go unnoticed. Many people of performance are inextricably linked. Therefore,
waste precious time and money trying to understanding the mechanics of sleep becomes
achieve the perfect nights sleep and can of significant importance to professionals and
suffer the consequences. coaches.
This book contains all the very latest proven Take control of your sleeping habits and routines
methods of sleep, how to adopt them and and protect the quality of your personal
why. Helping you develop a recovery routine performance, life and your relationships with
that works in harmony with the circadian others.
clock, increasing the quality of recovery, by
maximizing your personal best performance The first small steps are always the most
consistently. Through my experience as an important ones, so a change in perception of
Elite Sleep Coach I will show you case what sleep is all about is a key step before you
studies in which I have improved athletic read the book. If you think of sleep as Mental and
performance by development of sleep cycles. Physical Recovery (MPR) then you will gain more
benefits from sleep and not simply go to sleep
When searching for solutions many will because we are too tired to remain active.
simply focus on increasing the use of short
term energy stimulants, herbal supplements,
prescribed drugs and or changes in nutrition,
diet, and exercise routines. Some adopt
4 KEY
more specific relaxation tools, sensory ELEMENTS
techniques, behavioural and cognitive Sleep Well
schemes. Whilst many will still simply take for
Eat Well
granted they will eventually fall asleep every
day and accept the consequences of a good Hydrate Well
or bad night because they know no different. Exercise Well
However, in isolation, or a random
combination of these interventions inevitably
prove to be unproductive or damaging.
Sleep and the natural process of sleeping MARGINAL GAINS
has therefore become the key issue in this
recovery process. New techniques and 1% FACTOR
routines are now being adapted to, on the
one hand to provide an acceptable level of THE EXTRA EDGE
recovery from sleeping, but more significantly
to improve and maintain an athletes personal
performance mentally and physically.
PERFORMANCE
ENHANCEMENT
 Chapter 1
Understanding
Sleep
The average healthy human will spend CIRCADIAN CLOCK
300,000 hours sleeping in one lifetime. So the
To maximise your potential recovery, you
need to understand sleep has become vastly must reshape your daily routine to correspond
important in today's society, as there is a
with the circadian system.
growing percentage of the population with
sleep disorders. There are over 180,000 Governing all our body functions is the 24
people suffering from sleep apnoea in the UK hour circadian clock (deep inside the brain)
alone, sleep disorders such as this can be the which cycles through phases known as
eventuality of many other health issues. The circadian rhythms. (circ = about, diem = day).
DVLA have accounted that 20% of all fatal Synchronizing all your internal systems from
accidents on the road are due to drivers falling sleep-wake cycles, levels of alertness to
asleep at the wheel. Sleep should not be mood and digestion, so we have a bio-
taken for granted, as it OF
is anSLEEP
important daily harmony with the outside world.
A SHORT HISTORY
process. It is a natural rhythm for every day following
sun up/down and the associated changes in
Sleep has been a process humans have
light, temperature and season. In every 24
needed for thousands of years. Sleep is key
hours this process triggers biological
to recovery and being able to function the
functions which are vital to performance and
next day. Roger Ekirch published a paper
recovery.
which showed that as humans we used to
sleep for around 12 hours in two 6 hour Light is a primary control factor and in today’s
chunks through the night. The 8 hour sleep ever increasing time poor, technologically
did not come about until the turn of the 20th advanced world, our own personal pro-active
century. Ekirch believes that this is due to, lifestyles are continuously fighting against
“improvements in street lighting, domestic this natural clock routine.
lighting and a surge in coffee houses - which Modern day lifestyles and technology
were sometimes open all night.” (Ekirch; advancement continues to create conflicts
2001). The growth of caffeine cultures, with this natural rhythm, so a balanced
pressurised jobs and late nights out has consistent approach to any daily routine can
caused the world to slowly shift away from help protect you from the counter productive
focusing on the value of sleep, so that they side effects and promote a healthier longer
can find more hours to stay awake for various life.
reasons.
Throughout the shift in sleep patterns the one
thing that has remained constant alongside
sleep, has been the...
CIRCADIAN CLOCK CONTIUED... What percentage of your day do you spend
asleep – How many hours?
You can end up sleeping anytime, in anyway,
9 hours per day = 274 per hours month =
on anything, anywhere with anybody. 21st
3,285 hours per year
century sleeping performance recovery
techniques, can help define sleeping routines 7.5 hours per day = 229 hours per month =
in the modern day. 2,748 hours per year
We have two natural sleep periods (am-pm)
with two important stages essential to normal
body physiology.

The circadian clock may control our bodily functions and encourage sleep, but to truly understand
sleep you have to know what happens when you close your eyes.
SLEEP IN STAGES
First stage (NREM 1):
The frequency of your brainwaves starts to
decrease as your brain itself begins to calm
down. You can be easily woken in this stage
and it is the lightest stage of the sleep cycle.
Second Stage (NREM 2):
Breathing will get slower and heavier. While
your eyes begin to roll slowly from side to side
as your brainwaves continuously decrease.
Your body temperature will decrease and your
heart rate will begin to slow down.
Third Stage (NREM 3):
Your brain blocks any external stimuli, such as
the wind whistling outside or your partner
snoring. It will also block any internal stimuli,
such as I am feeling hungry or I have a
meeting tomorrow. Your muscles will begin to
relax and your brain will rest, reducing the
activity in parts of the brain related to thought,
reasoning, language and problem-solving.
Fourth Stage (NREM 4):
Brain wave activity has become minimum, you
will be in deep sleep and basically cut off from
the world. This part of sleep revitalises your
psychological and physical well-being as it is
associated with the production of growth
hormones that are important in repairing
damaged tissue. It is very difficult to wake Did you know?
anyone from this stage as it is referred to as
'deep sleep'. Randy Gardener has the
record for longest time spent
Fifth Stage (REM):
awake, 264.4 hours (11 days
In the final stage you will experience Rapid
24 minutes). Gardener's
Eye Movement (REM), everything begins to
health was monitored
speed up as your body works harder. Your
throughout the period of
heart will begin to pump faster, as does your
sleeplessness, afterwards he
breathing and your eyes will rapidly move from
had serious cognitive and
side to side.
behavioural issues, these
included mood,
concentration, short-term
memory, paranoia and
hallucination.
 Chapter 2
Sleep Performance
Lack of sleep not only affects how awake you Some professional athletes travel all over the
feel during the day, but also has many other world and have very strict training schedules,
knock on side effects. Suffering any form of but by understanding sleep and finding a
side effect from sleep deprivation can method to suit you, you can massively improve
massively hinder sporting performance. sporting performance. This chapter will explore
Understanding how your body works can help the side effects of sleep deprivation, how it
to improve your sleep and thus improve your effects athletes and look at case studies into
sporting performance. sleep deprivation, to help you understand the
benefits of sleeping well.
IMPACT OF POOR SLEEP ON
PERFORMANCE!

Attaining quality sleep can determine your performance throughout

the day, recovering efficiently can ensure a gold at the Olympics.

The Great British Sleep Survey shows that people who sleep
poorly are twice as likely to suffer from fatigue and tiredness.

Sleep deprivation can result in aching muscles, due to the fact

that you are not achieving the necessary benefits of sleep and
recovery. Your muscles will not get the chance to repair the
damaged tissue, this will have impacts throughout the day.

Although not as common, sleep deprivation can cause

dizziness, headaches and nausea. If you are experiencing
symptoms like these, it is recommended that you visit your
doctor.

Jet lag sleep disruption leads to performance failures, mistakes

and misjudgments.

Sleep deprivation increases the risk of heart disease, heart

attack, heart failure, irregular heartbeat, high blood pressure
and stroke.
There can be an increased risk of diabetes. A study of over
1400 participants showed that individuals who routinely only
had a few hours of sleep, were more likely to suffer from type
2 diabetes.
 A study published in the Journal of Clinical Endocrinology and
Metabolism in 2002 suggests that many men with sleep
apnoea develop low testosterone levels.

Sleep deprivation can lead to memory lapses or loss.

Obesity has been linked with poor sleep, in a study of 9000

people. Researchers found that people who averaged six
hours of sleep per night were 27 percent more likely to be
overweight than the people who managed seven-to-nine hours
of sleep and people who only averaged five hours of sleep per
night were 73 percent more likely to be overweight.
Samuel J. Oliver, from the European
Journal of Applied Physiology conducted
a study in 2009. Reviewing the impact of
one night of sleep deprivation on an
endurance test showed that going 30
hours without sleep decreases the
endurance performance of an athlete.
However, the perception of effort
remained the same between both sets of
athletes. Suggesting that sleep
deprivation may cause the perception of
effort to decrease so they do not run as
far, but run with the same intensity.

IMPACT OF QUALITY SLEEP ON

PERFORMANCE!

Better quality sleep can lead to:

Improved relationship management.

34% increase in mental and physical performance.

54% increase in alertness, reaction, awareness,

willingness and concentration.

Better mood and motivation. An

improvement in wellbeing.

Better weight management.

10% increase in cardiovascular performance.

Increased stamina and energy.

Upper lower postural rehabilitation.

Quicker injury recovery time.

Better eye and limb co-ordination.

 Enhanced memory, knowledge and retention.
Boost skills such as risk and decision making.

Optimise functioning of the nervous system.

REACH YOUR GOALS

In the workplace sleeping recovery fatigue, Marginal gains and the all important extra 1%
insomnia and other mental and physical sleep edge factor can create constant optimal
associated disorders, is estimated to cost UK performance.
companies billions every year.

In sport it can mean the difference between

short and long term success and a
consistent performance level.

STANFORD BASKETBALL SLEEP Mah started work with a sleep expert William
STUDY Dement, MD, PhD, a professor of psychiatry
and behavioural sciences, they studied a
In a study appearing in the 2011 July issue of
men's basketball team. Over the course of two
SLEEP, Cheri Mah, a researcher in the
basketball seasons, Mah and colleagues
Stanford Sleep Disorders Clinic and Research
Laboratory, has shown that basketball players worked with 11 healthy basketball players. The
researchers asked the players to maintain their
at the elite college level were able to improve
normal night-time routine (sleep for around 6-9
their on-the-court performance by increasing
hours) the players had to do this for 2-4 weeks
the amount of time they slept.
and then aim to sleep 10 hours each night for
The study proved that “sleep is an important the next five to seven weeks.
factor in peak athletic performance,”. In the
paper, Mah and colleagues wrote that “athletes Over the last several years Mah has
investigated sleep extensions in other Stanford
may be able to optimize training and
sports teams including football, tennis and
competition outcomes by identifying strategies
swimming. She has presented abstracts with
to maximize the benefits of sleep.”
preliminary findings on these that suggest a
Extensive research has shown the impact that trend: More quality sleep leads to better overall
sleep debt has on cognitive function, mood performance.
and physical performance. Despite this, Mah
and her colleagues looked at the effect that (Journal of Sleep; VOLUME 34, ISSUE 07;
sleep extension can have on performance. 2011)
Intuitively many players and coaches know
that rest and sleep are important, but it is often
the first to be sacrificed. Healthy and adequate
sleep hasn't had the same focus as
other areas of training for peak
performance.
At the end of the sleep extension period, the Sleep researchers across the world have
players ran faster 282-foot sprints (16.2 discovered that sleep deprivation has a big impact
seconds versus 15.5 seconds) than they had on mental and physiological processes within the
at the baseline. Shooting accuracy during body. Poor quality sleep will affect your
practice also improved, free throw cardiovascular performance, metabolism, the levels
percentages improved by 9% and 3- of information your brain can process, and your
point field goal percentage increased by 9.2%. emotional response to required tasks… During
Fatigue levels decreased following sleep sleep, your brain has a chance to sort, prioritise
extension, and athletes reported an and file all the information you have taken in during
improvement in practice and in game. the day. But miss getting the quality of sleep you
The findings suggest, it is important for sleep need and your mental functioning will decrease
to take precedence over a long period of time, nearly twice as fast as your physical performance,
not just before the game day. Mah called so although you may feel physically fit the following
optimal sleep an “unrecognised, but likely day, the chances are you won’t be able to recall the
critical factor in reaching peak performance.” tactical information you were given during training,
Mah claimed that the findings may be and you will struggle to make effective decisions
applicable to all athletes. during a match or an event.

A LIFETIME Want it or Waste it?

ASLEEP We spend HOURS snoozing not sleeping
We spend HOURS getting off to sleep
• 70% of adults do not get enough quality We spend HOURS tossing and turning
sleep We spend HOURS going to sleep early or
• Average 3000 hours of sleep per year sleeping in later
300,000 hours of sleep per lifetime, We spend HOURS wake-napping in meetings,
spending a third of your life asleep. on trains, tubes and when we appear to be
working

EMOTIONAL STABILITY 2. Condition Symptoms:

Even minimal levels of sleep loss result in an -Diminished powers of endurance, strength,
increased perception of effort. You will feel speed. Increase in recovery time, loss of
more fatigued, your mood will have dropped 'sparkle' (competitive qualities).
and you will not be in the type of mental state - Reduced readiness for action, fear of
needed for a top performance. It is important to competition, giving-up in face of difficult
establish a consistent sleep pattern. situations, especially at the finish.
Changing your schedule for more than two -Confusion in competition, departure from
days or sleeping more than an hour longer on usual tactics.
weekends disrupts your body’s biological -Susceptibility to demoralising influences
clock. If you want to perform when it matters before and during competition.
you can’t afford to have you performance -Increasing tendency to abandon the
hampered by lack of sleep. struggle.
Symptoms indicating over exertion can 2. Psychological symptoms:
be classified in the following way: -Increased irritability, obstinacy, tendency to
1. Movement coordination symptoms: hysteria, grumbling, defiance, increased
quarrelsomeness, avoidance of contact with
-Increased incidence of disturbances in
coach and colleagues.
movement. - Over sensitivity to criticism, or increasing
- Disturbances in rhythm and flow of indolence, poor incentive, dullness,
movement. hallucination, anxiety, depression,
- Lack of ability to concentrate. melancholy, insecurity.
-Reduced power of differentiation and
Close observation can help eliminate the
correction.
possible serious side effects of over-stressing.
As soon as symptoms are noticed, loading
should be reduced and recovery pursued. All
performance checks and competition
pressures must be removed and active
recovery put in their place.
INFORMATION PROCESSING CARDIOVASCULAR PERFORMANCE
During sleep our brain has a chance to sort, A consistent lack of sleep has been shown to
prioritize and file all the information we have reduce cardiovascular performance by 11%.
taken in during the day. Mental functioning So how much sleep do you have to miss
decreases nearly twice as rapidly as physical before this begins to happen?
performance, so your athlete may feel Studies have shown that 30-36 hours of sleep
physically fit but chances are he/she can’t deprivation can result in a loss of performance.
recall the tactical information you gave them If an athlete needs eight hours’ sleep yet only
yesterday during practice, therefore they will gets six, he/she will accumulate enough sleep
struggle to make effective decisions during a debt in 15 days to significantly reduce their
match or event. cardiovascular performance. Think about an
athlete cramming for exams late into the night
and getting up for an early morning training
session. In just over two weeks his/her athletic
performance could be impaired.
 Chapter 3
Modern Day
Techniques

MODERN DAY SLEEPERS

Adopt a sporting chance.
Many more individuals use alternative, natural ways to
reduce the outcomes of their sleep problems.
Some centre on nutrition and diet, while others use
herbs and supplements, some have faith in the good
effect of exercise, relaxation and sensory techniques,
meditation or behavioural and cognitive schemes.
Frequently people use a mixture of these approaches
to help relieve the symptoms of their sleep complaint.
However, in isolation they can prove damaging.
Technique Info Advantage Disadvantage
Healthy Eating Not only is it important to Not only does this help Some people can find
have a healthy diet, sleep, having a healthy trying to eat well to be
particularly for athletes, diet can have many other stressful which can
but eating the right food benefits such as counteract the sleeping
at the right time of the increased energy and benefits however as an
day is also important. You fitness and an improved athlete, healthy eating
should avoid high sugar immune system. should be important
food before bedtime as anyway.
they are likely to give you
lots of energy and deter
sleep, however foods rich
in tryptophan can
encourage sleep.
Exercise Some light exercise Can encourage fitness as Some people can find it
before bed can be well as sleep, and leads to be very time
constructive as it aids to a healthy lifestyle. consuming and
digestion and uses up Additionally, going for a unnecessary, especially
any built up energy left walk can be a chance to if training hard
from your day. clear the mind of any throughout the day.
stresses and worries
before bed.
Hydrotherapy Can be as simple as This method is very easy Must be done at least two
taking a bath, particularly and can be done hours before bed or may
with Epsom salts. This everyday if necessary cause you to become
raises body temperature and is a more relaxing overheated, also must be
which helps the body alternative to exercise. only a few degrees
adjust for sleep. warmer than body
temperature as a hot bath
may cause you to
become weak and
sweaty as well as your
blood vessels to dilate
causing strain on the
heart.
Aromatherapy This may include placing Not only can these help Cannot be used regularly
aromatic oils near the encourage sleep faster as your nose becomes
bed such as Roman but will also make your accustomed to the smell
Chamomile Oil which is a room smell delightful. and it may no longer
natural sedative or have the same effect.
spraying a lavender bed
linen spray over sheets.

The bottom line in sports conditioning and fitness

training is stress, not mental stress, but adaptive
body stress. Athletes must put their bodies under
a certain amount of stress to increase physical
capabilities. If the stress load is appropriate then
the athlete's performance will improve but if the
stress load is inappropriate then a state of over-
training/burnout could come about for the athlete.
PERSONAL SLEEP PROFILE To really change your sleeping profile to
accomplish your Personal Best. You will need
Your personal sleep profile is determined by
many early years factors, driven by your up to reshape your image of sleep to correspond
with your lifestyle, psychology and body.
bringing and what makes you tick. Planning
everything you do around your personal Many things can effect your personal sleep
profile, making changes to bad habits, routines profile, such as:
and misconceptions maximises recovery and • Your sleep-wake cycle
increases performance. • How many hours you spend at work.
A personal sleep profile can characterise what • Who you sleep with.
adjustments need to be made to your sleep • What you have in your room (stereo,
routines to achieve the optimal advantages of alarm, phone, computer).
sleep and recovery. • How easy it is for you to fall asleep.
• How alert you are through the day.
Something that needs to be taken into account
• What you do before you sleep.
when creating a sleep profile is whether or not
your are an AMer (morning person) or if you • How much caffeine you consume.
are a PMer (evening person). • What time of the day you are most
productive.
• Your posture when sleeping.

Up at the crack of dawn? Wide awake and

raring to go? Or are you still up and about,
getting things done long after midnight?

AMer: PMer:
Enjoy breakfast, best meal of the day - Skip breakfast - best meal dinner - alarm clock
naturally wake - find it easier to work in the wake - easier to work in the afternoon - most
morning - most alert around midday - suffer alert early evening - cope better with jet lag –
more from jet lag - don't tend to fall asleep have naps - prefer evening exercise - easier to
during the day - prefer to exercise in the work shifts – have variable sleep times - stay
morning - find it difficult to work shifts - go to up later and sleep later into the am period on
bed early. non work days.

Unfortunately, your body clock will be more For an ideal night's sleep you would want to
rigid, but it is important to keep a Constant have a CWT everyday of the week. But if you
Wake Time (CWT) to relay to your body and are an Pmer you are more likely to cope better
mind when to sleep. with waking later.
If your job or lifestyle is forcing you to stay If you are finding it hard to remain awake
awake for later hours. Then a nap for 15 during the day especially in the mornings, in
minutes may help you recover to be more meetings, as a passenger in a car or even
productive. Make sure not to go over 15 talking to a friend, a solution would be to take
minutes of sleep as you may enter 'deep allocated naps during the day or before a
sleep'. night-shift to recover.
Something else to take into consideration The foetal position is the most common, it is
when creating a personal sleep profile, is your also considered as the perfect postural
posture when you are sleeping. alignment. It protects the heart to promote
Looking at sleep postures in bed provides an good circulation to the muscles as they relax
opportunity to assess if you adopt healthy and creates a naturally aligned spine and
sleeping positions. Certain sleep postures can neck.
have an effect on the heart, breathing, You may adopt other sleeping positions during
digestion and skin so there are health benefits the night such as the yearner, starfish, log,
in understanding better how any population soldier etc. You will want to try to remain in the
goes to sleep. foetal position for as long as possible. As this
promotes healthy sleeping and posture.

To learn your sleep profile or to kick start a

new sleep routine, try to keep a Sleep Diary.
Complete a weekly diary recording routines,
timings, sleep-wake cycles, what you are
eating before bed and what you are doing
before bed for two months.
You can review your routines and make the
necessary adjustments that will help generate
a perfect nights sleep.

10 STEPS TO IMPROVE SLEEP

QUALITITY
1. Create your own sleep profile
2. Check current habits
3. Identify current sleep wake cycles
4. Check your diet
5. Check your/for allergies
6. Check your food and fluid intake
7. Check your exercise routine
8. Check your sleeping products
9. Check your room and environment
10. Check your personal activity recovery goals
More knowledge - Better preparation –
More consistent sleep quality
SLEEP GUIDELINES

During a seven day period a healthy adult benefits from a consistent 7.5 / 8 hour nocturnal
sleep period. Common example: is in bed at 10.30pm asleep at 11pm (cortisol slump) and
wake at 6.30am. The key is to keep your plan consistent every day. When you don’t
achieve the full period, this can be recorded as sleep debt (fatigue) and then requires two
or three consistent nights to reset the balance. Sleeping past your wake time and/or going
to bed earlier to increase the hours is detrimental.

We have two natural sleep periods, nocturnal and afternoon, so for some occupations or
individuals, taking shorter cycles balanced with nap periods to boost and balance is
common.

During the day get as much midday day light as you can and take regular 5 minute breaks
to allow thought processing to take place to reduce anxiety and worry into sleep periods.

Maintain regular food and fluid intake times, a well balanced diet and exercise (cardio)
routine. But don’t apply this into the last 90 minutes before sleep.

Plan the last 90 minutes into your sleep time as recovery time preparing to sleep. Eat your
last main meal before this period and any later snacks taken 2 hours prior to sleep to avoid
sleep hunger, full bladders and awakenings. Download - unwind - organize clutter – to do
lists – mental physical harmony is what this period is about. 60% reductions in deep sleep
stages can be experienced because of matters that are left unresolved.

High carbohydrate milk drinks and B5 Vitamins reduce the production of the energy
hormone cortisol which helps sleepers who do not feel the effects of the natural slump
around 11pm.

Dark, cooler bedrooms and products, 16 – 18 degrees and blackout provides the
optimal environment to trigger sleep. Increasing the production of the sleep hormone
melatonin. Even better if you raise your body temperature by two degrees (quick
shower) before getting into a similar cool bed.

When using blackout tools remember you need light to wake up refreshed. An alarmed
wake in the dark may result in hitting the snooze button. Light therapy tools help with a
more natural wake.

You need product harmony with you and your room to get the right mattress, duvet,
pillows and linen to control temperature, protect against constant sleeping positional
changes and to breathe easily without disturbance. Hard mattresses and heavy high tog
rated duvets are all unfavourable.

If your products are wrong everything else you do can work against your plan. For
example, a cool dark room with a very hot duvet.

Adopt a confident approach to sleep periods – they are not a waste of time they actually
create quality time.
 Chapter 4
Sleep-Wake Cycles

SLEEP-WAKE ROUTINE (SWR) This target would then be broken down into
Keeping a SWR throughout the week and even quarters, months, weeks and days, using a
on the weekend, aligns your sleep routine with flexible sleep wake schedule which can adapt
to suit the constant ever changing
your body clock. This makes it far easier to
circumstances whilst maintaining a greater
wake up and go to sleep naturally. In a short
space of time you will begin to feel more alert degree of control.
and focused. Sleep at 11pm/wake at 6.30am:
Planning a nocturnal sleep wake routine on 90 Every day target
minute cycles rather than hours provides more Sleep at 12.30am/wake at 6.30am:
control, consistency and harmony with the Applied for longer hectic days
circadian clock. Sleep at 2am/wake at 6.30am:
A proven natural healthy adult SWR would Applied for special events
take advantage of the natural energy slump Key to any SWR is to plan ahead looking to
which occurs around 11pm combined with a maintain a constant every day wake time and
constant wake time consistent with and shortly only adjust the sleep time, whilst recording or
after sun rise. being mindful of your overall sleep recovery
Go to sleep at 11pm- Wake up at 6.30am = 5 x cycle targets.
90 minute cycles and 7.5 hours + 30 minutes Use a planned nap period to make up for lost
(15 minutes either side going into and waking cycles and for short periods of adjustment
from a sleep state) is commonly known as 8 (days). Quality sleeping is achieved through a
hours. consistent undisturbed pattern of 90 minute
This SWR achieves 1,825 recovery cycles sleep wake cycles. In each sleep cycle our
within 2,920 hours asleep from 8,760 hours recovery target is to unlock a balanced mix of
per year (33%). key recovery periods called STAGES.

9 hours = 6 x 90 minute cycles

7.5 hours = 5 x 90 minute cycles
6 hours = 4 x 90 minute cycles
4.5 hours = 3 x 90 minute cycles
Just before you fall asleep, beta brain waves Stage Three and Stage Four:
(the type of brain waves that occur when you
Deep Sleep - during stage three, the brain will
are awake) are replaced by alpha waves. produce delta waves of high and low frequency
Alpha waves indicate a state of being awake - breathing and heart rates are at their lowest -
yet deeply relaxed. rhythmic breathing and low muscle activity
Once you have been in this state for between then form in stage four.
5-20 minutes, the mind and body will be ready
During these stages REM SLEEP may occur.
for the first stage of sleep.
Rapid Eye Movement is when the brain is most
Stage One: active, more so than when awake and occurs
Light Sleep - muscle activity slows down - normally after approx 70 minutes. Although we
electrical activity in the brain slows down - are not conscious, and effectively paralysed,
twitching may occur - easily awakened. breathing, heart rates and blood pressure all
This stage can last between 10 seconds and increase.
10 minutes and is a light sleep. Breathing Experts have found that the body’s recovery
becomes shallow and your muscles rapidly processes peak during these stages, metabolic
begin to relax (sometimes giving you a sense activity is at its lowest and the hormonal
of falling, which can result in a physical reflex system increases the release of growth
such as kicking out with your legs). hormone. After about 30-40 minutes at stage
four you will retrace stages three and two, but
Stage Two:
instead of returning to stage one you will move
True Sleep - breathing and heart rates slow into rapid eye movement (REM) sleep.
down. The cycle of sleep stages are repeated
This stage lasts between 10-20 minutes and between 4-6 times night, but as they repeat the
experts believe that it marks the beginning of duration of stages three and four decreases
actual sleep, as most people are virtually blind while REM increases. Several short periods of
and deaf to most external stimuli. waking up for 1-2 minutes occur about every
two hours or so, but occur more frequently
towards the end of any sleep period. But you
will not remember these moments if they last
less than two minutes.
Get up at the same time every day, including
days off and weekends.
SLEEP OPTIMISATION In each cycle the five sleep stages essential to
normal body physiology and recovery can be
Calculate your current status by adding up the
hours of sleep achieved in one week from unlocked. You must be fully prepared for the
Monday to Friday only. Record a day when you main nocturnal period to enable this to function
naturally. A good sleep routine must be
felt alert and at your peak and the hours of
sleep achieved the previous night. Multiply that followed to formulate a good sleeping pattern.
number by five and subtract that from the Constant every day wake time: Identify a wake
week’s total amount of hours. time which can remain the most consistent
throughout any period and work back in 90
Zero indicates a balanced and optimized plan.
minute slots to identify the sleep times. These
Negative or positive equals an accrued debt or
sleep wake cycles can then be forward
over sleeping. This leads to sleep deprivation
planned into any period or at least used as a
making you at a disadvantage as you are less
conscious guide as the events of the day
focused and less alert.
unfolds.
Examples:
Use the rule that one shorter nocturnal period
can be reset by two consistent planned
7.5 hours per night = 37.5 hours per week - 7.5
periods and/or balanced with a nap.
hours x 5 = 37.5 hours = Zero feeling
recovered mentally and physically every day. Trying to catch up on lost sleep, by going to
bed earlier or sleeping in later can be
5 hours for 3 nights, 7.5 hours 5th & 6th night damaging.
= 33 hours – best day 5th day > 7.5 hours x 5 An athlete will use an eight hour period as the
= 37.5 hours = negative 4.5 hours. bench mark, made up of 5 x 90 minute cycles
A poor plan that always leaves you under slept providing 7.5 hours, with 15 minutes going into
can lead to many significant mental and a sleep state and 15 minutes from wake to
physical side affects short and longer term. become fully aware of the surroundings.
Think of sleep as a series of 90 minute
cycles rather than hours.
 Chapter 5
Activity & Recovery
Planning

PRE-SLEEP
Having a pre-sleep routine is vastly important
as it helps prepare you body for bed. This can
help your mind process your thoughts and
worries and help your body adjust for sleep.
Sleep is a working progress if you want to Control how well you sleep, being prepared for
achieve the best effects from sleep then you sleep is as important as sleeping. Sleep is
need to implement a pre-sleep routine. This based around 3 x 90 minute slots which are
should provide the individual with the important recovery and preparation periods to
knowledge to prepare themselves for the best enter a sleep state.
night's sleep possible.

PRE-SLEEP IN STAGES Stage 3:

Stage 1:
9pm - 10.30pm
6pm - 7.30pm This period is all about preparing yourself,
your bed and bedroom for the perfect night's
Complete your last main meal as digestive sleep. So think about pamper, relax, unwind,
upsets can keep you up during the night. rather than stimulating tasks.
Stage 2:
Fresh clean linen and a cool well aired room.
7.30 – 9pm Avoid too much unnatural electrical light (TV,
phone, tablets and laptop) and increase
Complete a favourite 20 minute light aerobic, exposure to darkness which triggers the
yoga or meditative exercise routine (take a production of Melatonin the sleep hormone.
walk, bike ride for example). This helps the By increasing your melatonin you will prepare
digestive process and creates a feeling of your body clock to fall asleep, this will make it
well being. Then create some personal space easier when it comes to getting under the
for 10/15 minutes, sitting quietly to simply sheets.
allow yourself to download your day and plan Stage 4:
for tomorrow. This should be a positive
thoughtful process not over stimulating 10.45 – 11.00pm
negative one.
Get into bed, curl up into the foetal position
and let go.
SLEEPING THROUGH THE DAY
CAUGHT NAPPING
Key highlights:

Strengthens consciousness
Wakens fatigued senses
Decision making – Memory – Mood
Stress – Worry – Anxiety
Vitality of body and spirit
Controlled Recovery Period (CRP) Motivation for exercise
We have two natural sleeping periods am and Brain functionality – Reflexes
pm. A nap is not only used as an energy Body hormone harmony.
boost , but also to deal with the loads of
information we receive daily. Recent studies Everyone is physically able to nap. But when
published to the journal of Science, suggests working through periods of exhaustion, people
that there is a significant amount of new employ methods that hinder this natural ability.
connections between neurons, meaning that
more learning has taken place. For instance, in order to stimulate short bursts
of energy, we consume caffeine, and high
Our brain craves for us to stop the flow of calorie/high fat/high sugar containing foods
information and rest for a short period, this is and drinks. All these products interfere with our
why we need to 'turn off the keep active switch' ability to fall asleep.
with regular short breaks and a midday nap
when required. Securing a safe place to nap where there are
no disruptions from ringing phones or passers-
A nap improves the levels of Cortisol (energy bys will help a lot. Darkening the nap area or
hormone) in the blood and helps to balance wearing an eye mask stimulates the sleep
other hormones making us feel a whole lot inducing hormone, melatonin. Melatonin is a
better. hormone that is produced by the pineal gland,
it controls your sleep wake cycles and is
For those who cannot switch off in bed, get impacted by light.
off to sleep easily or worry about problems, a
We have two natural sleeping periods,
nap can be the perfect natural solution.
nocturnal 11pm – 6.30am and midday 1 - 4pm.
The ever increasing work, social and lifestyle
Signs that notify us that we need sleep can be
pressures, puts even greater emphasis on
different for everybody. Some feel energy
being able to take control of your recovery
slumps or experience memory lapses, others
routine before it takes control of you.
simply fall asleep at will whenever they stop,
some even enter a sleep state and continue
Adopting a daily activity recovery plan in
working.
harmony with the natural 24 hour circadian
clock unlocks the full mental and physical
Whatever your warning alarm maybe the key is
performance benefits.
to take an alarmed nap for 20 minutes within a
30 minute period, so that you do not drift into The Circadian clock triggers many of our
the deep sleep stage known as (REM).
internal body functions and is in turn triggered
Unfortunately if you sleep more than 20
by light, dark and temperature. Understanding
minutes, you run the risk of having difficulties these key recovery indicators (KRI’S) helps
waking up and when you do manage to wake
you plan ahead and minimise the counter-
up you will probably feel worse and in turn
productive side affects created by the
disrupt your nocturnal sleep. constantly changing extraneous influencers.
As important as a pre-sleep routine is a post- Stage 3:
sleep routine, what procedures should you
follow in the morning to begin your day well. 7.15-7.30am
POST-SLEEP IN STAGES
Have a healthy breakfast as the right diet can
Stage 1: build energy for the day ahead. If you are an
AMer you may want to perform your exercise
6.30-6.45am in the morning. Exercise can improve energy
levels and make you more wakeful.
Wake up at this time everyday, even at the
Stage 4:
weekends, this will promote consistency to
your body clock. Go across to your window,
7.30-8.00am
open the curtains and soak in the daylight.
Stage 2: If the night before you made a to-do list, then
review this for the day ahead, so that you are
6.45-7.15am fully prepared. If you still need further
stimulation to begin your day, it would be
In this time go to the bathroom, wash and advisable to take some caffeine. This is only a
clean yourself. This will make you feel suggestion for when you did not sleep
refreshed and more alert. particularly well, as you do not want to become
dependent on caffeine to function.
 Normal Day Perfect Day

Below is an idea of the average day for a Below is an idea for the perfect day for a
business person for example: business person:

7.15am – Alarm goes off, hit snooze, go 6.30am – Wake up slowly and naturally.
back to sleep. 6.35am - Get out of bed, go to the
7.55am – Wake up, in a panic about being windows and open the curtains for some
late. Head to the bathroom. daylight.
8.10am – Finish in the bathroom, throw on 6.40am – Go to the bathroom.
some clothes. 7.15am – Get dressed.
8.15am – Rush out of the house and into 7.30am – Make a healthy breakfast and
the car. enjoy some herbal tea whilst preparing for
8.30am – Stuck in traffic. Feeling stressed the day.
and agitated, forgot your phone, turn 7.55am – Leave the house.
around to go get it. 8.15am – Stuck in traffic. Feeling calm and
9.30am – Arrive late to the office. Drink lots ready for the day, whilst listening to your
of energy drinks and coffee to feel more favourite song.
awake. 8.55am – Arrive in the office, greet
10.30am – Beginning to feel hungry due to everyone and get on with work.
lack of breakfast, start snacking on 11.00am – Business meeting, feeling alert
chocolate and biscuits at desk, not really and engage in the conversation.
done any work yet. 12.30pm – Lunch, head out of the office,
11.00am – Important business meeting, grab some lunch, go for a stroll in the
struggling to keep eyes open. daylight.
12.30pm – Lunchtime, pop to shop for 1.00pm – More business meetings in
sandwich, eat at desk. which you are sharing your ideas and
2.00pm – More business meetings, thoughts.
beginning to feel slightly more awake. 3.00pm – Nap time if possible, if not take
4.00pm – Starting to become tiresome, some time out.
procrastinating. 3.30pm – Back to work, feeling alert, get
5.00pm – Swiftly head home. lots done.
6.00pm – Dinner Time, eat lots of 5.00pm – Head home.
unhealthy food to make up for lack of food 6.00pm – Dinner time, have a healthy
during the day. dinner, eat enough so you are not left
7.00pm – Begins to work, feeling guilty for feeling bloated. Also this leaves enough
not getting more done at work. time for digestion to process.
8.30pm – Friend messages you to come 7.00pm – Enjoy some TV.
out, take more caffeine to keep you awake. 8.00pm – Go for a walk.
12.30am – Get home after consuming lots 9.00pm - Dim the lights and turn others off.
of alcohol. Begin to write out what you will be doing
1.00am – Head to bed, leaving the light tomorrow.
on. 10.00pm – Have a warm bath.
10.45pm – Curl up in the foetal position
and go to sleep.
 Chapter 6
Environment
Preparation
SLEEP ENVIRONMENT A room can now be a make-shift cinema,
The design of the bedroom changed from lounge, kitchen, bathroom, party room, etc.
a sleep room to an amalgamation of The conventional room has changed and a
many other rooms. room is no longer just for sleep and sex.
CURTAINS
Over recent years there has been a gradual
move away from heavy thick curtains to
blinds and thin curtains. This could be
because it is far cheaper to buy thin curtains.
When achieving your personal best sleep this
must be amongst your top priorities. Thick
curtains are useful as your melatonin is
controlled by light. A recent study by Oxford
University researchers for the institute of
Cancer Research found that light could be
linked to obesity. The study involved over
100,000 women aged 16 and over.
PILLOW
The pillow is vital for postural care, a pillow will
stop you from straining your neck when you
sleep. If you wake up with a stiff neck or pain
in your back then you may want to look at
replacing your pillow. People who sleep on
their back and in any side position, will need
the help of a pillow to allow for better posture if
their mattress is not suitably profiled to them.
MATTRESS
You will spend a third of your life sleeping, so
choosing a new mattress is quite important. A
mattress must mould to the body shape, height
and weight with ease. The spine, neck and
other muscles need high levels of comfort so
that they do not get stiff.
Unfortunately, many bed sales managers will
have lied to you.
• There is no such thing as the
magic one-size-fits-all mattress.
• Just because it is more expensive
does not mean it is better.
• Just because it says it is 'visco-
elastic' or 'ortho-deluxe' does not
define it as more comfortable.

DUVETS
3.0 Tog - A lightweight duvet mostly
You will need a duvet to keep you warm used in the summer time to keep
throughout the night, however you do not want
to be sweating. This means that a duvet must
cool.
be right for you during different seasons.
4.5 Tog - A summer duvet.
9.0 Tog - A duvet needed for autumn
Tog ratings can be hard to understand so here time when it gets slightly colder.
is a breakdown:
10.5 Tog - Is for those who have a
A tog is actually a unit of thermal resistance colder house.
used to measure the insulation of a material. 13.5 Tog - For the cold seasons, or
for those who prefer to stay hot
when they sleep.
TEMPERATURE
Try to keep the room temperature somewhere
between 16°C -18°C. The temperature of your
body and your brain's sleep cycle are closely
associated.
SLEEP ROOM
This may sound obvious and borderline
condescending, but make sure to have a
bedroom for two things, SEX and SLEEP. Do
not turn your bedroom into a cinema,
kitchen, club/pub or a study room. The
psychology of the bedroom will change to
becoming a sleep room, this will relay to
your body clock that when you go to the
bedroom, you are going to sleep.
Furthermore, refrain from having electrical
devices in your bedroom as these can
interfere with sleep, as they hum with
activated energy.
CLEANLINESS
When you are tired the last thing you want to
think of is cleaning your room, yet it may make
that difference that you have been searching
for. De-clutter your room to sleep better.
INSECURE
If you have a comfort blanket, favourite teddy,
pillow use it where ever you go and sleep.
Security and the knowledge you’re secure is a
key factor. Reducing the fear of vulnerability
when you are at your most susceptible during
sleep. Take the time to ensure all doors and
windows are locked, check fire exits when you
are away from home and do whatever helps
make you feel less exposed.
High Efficiency Particle Arresting (HEPA)
Air filters sit hidden in your room as in most
cases they emit no noise and no light. Air filters
remove dust, mould, spores, dust mites, pet
dander, allergens even trap anthrax spores.
SILENCE Unfortunately, parents caring for young
Remove and or subdue any aggravating and children will not be able to fully eliminate
aggressive noise(s), such as traffic from background noise; their parental vigilance
outside or your partners snore, introduce white means they stay alert and as a result get
noise (womb like sounds of security). Create less sleep. Having children is an
complete blackout in your bedroom, have no extraneous variable that can not be
ambient light, studies have shown that ambient
light can cause obesity and sleep deprivation.
stopped.
 Chapter 7
Product Profiling
SLEEPING KIT When buying a mattress people say things
Sleeping JUST OK like:

We all accept that we can sleep on anything, “That’s a nice frame!”

anywhere or anytime. We all accept how ever “It’s got a mattress in it!”
tired we feel when we wake we have a “Let's lie down on it!”
natural ability to focus throughout the day and “It’s hard and orthopaedic!”
do what needs to be done. We all accept we “It’s got loads of stuff in it!”
sleep JUST OK and just get on with it... “Let’s get it then it must be OK...”
If you only knew that, just like everything else
Why should anyone else care about what we purchase to enhance the quality of our
they provide for you to sleep on and with? performance and our lifestyles, these
Our parents say: products are actually designed for us, to help
us get the maximum regenerative benefits
“Your brothers or sisters old bed will do!” from sleeping.
“You can have our old bed when you get
married!” Our height, weight, body shape, aches and
“That university bed in the dorm is fine!” pains, allergies, partners, occupation and
“That hotel bed the night before your 100m lifestyle should all be taken into account.
Olympic final is fine!”
“We can use the pillows and duvets we What are you sleeping on tonight?
already have.”
Does it suit your specific needs?
It should come as no surprise therefore that
bed shops and bed departments do the same SLEEP HYGIENE
and concentrate on how beds look and not You share your bed, bedroom with bugs!
how well you sleep on them.
Dust mites millions upon millions of them.
The products we sleep on and with are crucial They have warmth, a food source (your
to what sleeping habits we adopt and dead skin scales) and it is humid and safe.
therefore control how well we sleep. Simply pure heaven for this mite unless you
suffer from allergens (eczema, allergic
The quality of our sleep determines how we rhinitis, asthma).
perform and what can be achieved every day.
Sleeping JUST OK is the norm which means Whether you do or do not suffer from bed
we can fall asleep at the wheel of our car on bugs, keep your room and products cleaner,
the motorway, on a train or a plane, in a fresher, aired and minimalist. Adopt a new
meeting or behind our desk. approach to your products and your room
itself. How you care for and replace them.
Poor sleep hygiene creates poor sleep quality
and valuable sleep hours wasted.
THE GREAT UNWASHED
Replace or change your bed linen and
bedding every year, every season. Fresh
clean and cool bed linen is one of the
strongest inducements for a good nights
sleep. Choose linen carefully so you can
apply a fresh clean set more frequently. Clean
your bedding more often, once a week is not
enough.
POSTURAL CARE
What do you sleep on and with?
Are they designed like your favourite pair of
trainers? (Soft, flexible and yet very
supportive)
Does it mould to your shape with ease,
cushioning sensitive limbs, and joints
muscles?
Does it simply make you look good?
Can they adapt from a walk in the park to a
pounding at the gym?
Is it the right size and fit?
Is it designed for your physical profile and
needs?
Is it the most comfortable personal products
you have in your every day collection?
How often do you replace them?

The key is perfect postural alignment and

pressure relief, being able to adopt the key
sleeping position (foetal) and remain in it long
enough to optimize each sleep cycle. Protect
the heart to promote good circulation to the
muscles as they relax and a naturally aligned
spine and neck.

As we adopt the many other common

positions such as the starfish and the yearner
in addition to our natural foetal position. The
key is to not be encouraged by our products,
to use these sleep products constantly
through the night to get back to the natural
foetal position as much as possible.
UNDER COVERED
One so called orthopaedic, chiropractic
mattress called for example the “ortho deluxe”
in a bed shop is correct for all types of back
problems, whether you are 20 stone or just 8,
male or female, professional athlete or office
worker?

Sleeping products are made of stuff you know

little about, there are thousands of them and
they are camouflaged by titles and jargon.

It is important to note that the majority of

mattresses and sleeping products are
designed separately to any bed base, frame
or room. So whatever style preference and
function you require or have already. You
should select from personal profile.

You should ask yourself three questions:

1. Was this mattress designed for me?

2. Does the pillow and duvet match me
and my mattress?
3. Will the linen improve or disturb the
way I sleep or how my other products
perform?

A mattress on the floor is a bed!

SLEEP INVESTMENT
Spending £1000 on what you sleep on and
with is a personal investment of £200 a year
over 5 years, or £100 for 10 years. The UK
average for purchasing sleep products is
actually £400, with products kept in use for up
to 15/20 years.

In that time, you could have actually slept on

these products for 14,600 hours (8 hrs per
day) or 1,825 pints of sweat later. It should be
no surprise that we have such poor sleeping
habits and there are ever growing concerns
surrounding sleep debt.

The influx of a psychoactive caffeine culture

has lead to the general populous thinking that
investing in sleep products is redundant as
you can revive yourself with energy drinks or
coffee.

When investing in sleep products the main

thought is to spend as much as you can
afford on new products that are made to last.
Best practise however is to spend less but
wisely and replace your products on an
annual basis.
SLEEPING PRODUCTS CHOOSING A NEW MATTRESS
Practical guidelines to ensure you get the It is common place to select or be advised on
right kit... a firmer mattress as a suitable surface to
SIZE MATTERS sleep on. However, this is a misconception
driven by a general consumer 'miss-
Sleeping surfaces need to be large enough to understanding' that a harder, firmer system
allow natural movement during sleep to will provide better postural or back care and
maintain valuable blood flow and good last longer. Ideally use softer layers or
circulation. toppers to build a sleeping surface.

1 x adult requires 1m x 2m of sleeping

surface ideally or a standard single size 90cm
x 191cm

Having a larger surface area to sleep on is

particularly relevant to Starfish and Free
faller’s. Mattress layers must accept body shape and
weight with ease as if you require no pillow at
Different working schedules dominate sleep all to sleep with. The spine, neck vertebrae,
routines in early career building and life. shoulders, joints and muscles require high
Relationships with planned life partners are levels of pressure sensitivity and comfort.
born and developed in these hectic stress
filled times. Constantly adjusting positions, pillow
hugging, upper body aches and pains, lower
Do you have separate beds? back pain, over heating, heavy breathing,
snoring, fatigue and sleep debt are common
Are you in separate sleeping rooms? factors of incorrectly profiled products.

Before you go near a bed shop identify your

How important is your sleep quality? personal and partner sleeping profile
Get advice or create your own sleeping kit Ectomorph: narrow, smaller bone structure-
profile: toned torso
Height range 1.52m > 1.98m - Weight range
Height – weight – body shape – postural 44kg > 83kg
concerns – sleeping concerns – room Mesomorph: medium bone structure-
environment – hot or cold sleeper – allergies muscular torso.
– breathing – partners – anything that can be Height range 1.52m > 1.98m - Weight range
identified as something you need or would 51kg > 89kg
like to ensure you can maximise every
Endomorph: larger bone structure- broader
sleeping period.
shoulders.
Height range 1.52m > 1.98m - Weight range
64kg > 95kg
(1kg = 2.2 lbs - 1stone = 14lbs) (1.52m = 5ft
> 1.98m = 6'6ft)
Hard work: Select a firmer (orthopaedic) CHOOSING A NEW PILLOW
mattress and use a separate pillow to fill any Pillow huggers break a pillow structure down
gaps between the shoulder and head to quickly. With the correct mattress a pillow
support and relieve pressure. However, this should only be part of your sleep kit to
approach can be negative as the pillow support when relaxing in bed or deal with
becomes the key component to make the specific issues such as temperature and
mattress more comfortable but does not allergies. Ideally your actual sleeping pillow
remain consistent when natural adjustments would be very slim to simply balance your
in position are made during sleep. head and comfort. Sleep hygiene is vital with
pillows so ensure you can wash them easily
Expensive products and materials that can and air them everyday. Cheaper fibre can be
last for decades: These products cannot a better alternative to expensive natural filled
guarantee sleeping without disturbance. Less products.
expensive fit for purpose mattress layers,
purchased on a more regular basis is a better CHOOSING A NEW DUVET
performance and hygiene option. Research this! Because if you don’t know
what a tog rating is or how certain materials
Pillow Hugging: Naturally, single sleepers will perform, react and feel, then when combined
adopt a side position facing something that is with you, your sleep wear, your mattress and
familiar to them, a window or a door. With your room it could all add up to overheating in
partners however, we compromise on which your sleep. Disturbed sleep patterns and poor
side of the bed to sleep on and adopt a back quality sleep are the common side effect.
to back position when finally entering a sleep
state. From this point and through the entire What happens to the duvet?
sleep period we will always try to stay in or go
back to this position. • A third said they slept with one arm or
leg sticking out of the duvet.
As pressure begins to build on the shoulder
and hip, blood circulation becomes restricted. • 16% said they preferred to have both
Raising the arm and placing it under the their feet poking out of the bottom.
pillow with a slight adjustment to the hips
going to a more front position is common. • 14% roll themselves entirely up in the
duvet.
However, this position means the pillow
becomes almost redundant, a lot of pressure • 12% covered themselves with the
is placed on the neck, vertebrae and the duvet entirely.
spinal column into the lower back remains
twisted. Sleeping for long periods in this
position and or completely on your front is the
cause for many postural concerns after sleep.

Heavy breathing/snoring: The soft upper

pallet vibrates when breathing heavily through
the mouth or nose. Common when adopting a
back sleeping position, with the head raised
by a pillow restricting air flow as the muscles
relax in sleep. Disturbed sleeping patterns
and anxiety about sleeping develop, quality is
reduced, relationship issues can be
aggravated and ultimately more serious
clinical sleep issues.

A correctly profiled mattress and being able to

easily adopt the correct sleeping position is
the best way to resolve these issues. Specific
anti snoring pillows rarely work in isolation
and clinical interventions can make sleeping
overall more complicated.
CHOOSING LINEN CHOOSING A BED BASE
Good quality, white, soft touch cotton (300 On the whole the products you actually sleep
thread count), pure linen, or specialised with are made independently of any style of
microfibre, which can be easily washed at low base. So don’t just accept what is provided
and higher temperatures, retains its quality with a bed you like. Select a sleep kit that
and feel after regular machine washes and best suits you and add it to the bed base of
remains cool to the touch. This is a vital part your choice.
of your sleep kit covering all the other parts
and being directly in touch with your body and Beds and bedrooms should be a “private
skin. Clean, fresh, cool bed linen every night sanctuary” reflecting your own style, just
is our goal. remember when your in bed for 7/8 hours it’s
the products you actually sleep with that
unlocks how well you sleep.

Choosing sleep wear 50 % of adults suffer from thermal

incompatibility with their sleeping partners
GET NAKED

Sun up sun down = Temperature up or

temperature down

The less you wear in bed and the type of

duvets, lessen the possibility of entanglement
and over heating. There are solutions:

A room that is too warm or too cold interrupts Boys turn it down the girls turn it up
a sleep pattern. If your partner has a different Bed socks, electric blankets, PJ’s
preference for what the temperature should Room temp up above 20 degrees
be, try to accommodate each other. The best side of a pillow is the cool side
 Chapter 8
Sleep at Home &
Away
IN BED WITH
Things to consider:

How many people sleep in hotel rooms every

year?
What sorts of people use hotels?
What do we do in hotel rooms?
How many people used room 101 NY Hilton
this year before me?
What did they get up to in my room?
When did you last clean or replace my
mattress pillows and duvet?
Can I control the room temperature?
Is this a noisy room?
Can I add some of my travel sleeping products
to yours to make it more comfortable?

Many hotels now take sleeping seriously.

MANY STILL DON’T.
TRAVEL FATIGUE Did you know?
Is a combination of the stress and the sleep
debt accrued when travelling. Travel fatigue That some sporting
can reduce judgement and decision making professionals can spend more
by 50%, communication by 30%, memory by than 300 days away
20% and attention and awareness by 75%. competing in events.

DEALING WITH JET LAG

HOW MANY TIME ZONES?

3hours | 4hours | 5hours | 6hours | 7hours | 8hours | 9hours | 10hours | 11hours | 12hours
Jet lag is caused by disruption of your 'body PRE-TRAVEL
clock', a small cluster of brain cells that -Adjust your sleep routine with your
controls the timing of biological functions destination's time zone routine.
(circadian rhythms), including when you eat - On a short trip of less than 48 hours stay on
and sleep. The body clock is designed for a home time as much as possible That means
regular rhythm of daylight and darkness, so eating at the times you would at home,
it's thrown out of sync when it experiences staying out of the light when you'd normally
daylight and darkness at the 'wrong' times in be in darkness at home (use sunglasses or
a new time zone. The symptoms often persist stay indoors), and avoiding important
for days as the internal body clock slowly meetings during your optimal sleep time.
adjusts to the new time zone.
EN ROUTE
With a carefully timed program of light and -Use sleep triggers from your normal
dark at the times your body clock is most routine.
responsive, you can quickly reset it to the -Use an eye mask, pro sound pillow and ear
new time zone. Instead of taking a week or plugs.
more to adjust to an intercontinental journey, -Change your watch to your destination
you can become fully adapted to the new time.
time zone in just one or two days. -Relax your muscles with gentle stretches
and walking.
A successful time zone shift depends on
ON ARRIVAL
knowing the exact times to seek and avoid
bright light. Exposure to light at the wrong -Exercise in the morning to help reset your
time can actually make jet lag worse. The body clock.
proper schedule for light exposure depends a - If you're staying somewhere unfamiliar,
great deal on specific travel plans. Taking a make sure the room isn't too hot or too cold
night flight to Tokyo, for instance, creates very and ask that you're not disturbed when trying
different demands than a day flight to Los to sleep.
Angeles. Personal variables are important -Use sleep triggers from your normal
too; if you're a PMer you'll typically need a routine.
different schedule to an AMer. - You will feel most tired between 3am and
5am home time. Work out when this will be
Journeys crossing up to two time zones do and avoid important meetings, take a
not require lights. Sometimes even quite long strategic nap or use caffeine during this time
journeys will not cover many time zones, for under advice.
instance South America/USA, South -Avoid exercise within 2-3 hours of asleep
Africa/Europe. time.
HEADING HOME
-Make a note of factors that helped you
avoid travel fatigue and beat jet lag - and
anything that caused you stress. Use this list
to help you plan for your next trip.
One method of reducing jet lag is to shift your LIGHT THERAPY ON ARRIVAL
body clock to the destination time zone before Adapting to the new destination time zone is
you fly. Upon arrival your body clock should as much about avoiding light as it is about
be synchronised to local time and there seeking light at the appropriate times. When
should be little to no jet lag. considering the best time to avoid or receive
light at the destination we need to refer to the
The pre-adaptation schedule to follow will home time that the body clock is still set to.
depend upon the number of time zones to be
crossed, your sleep schedule at home and at If we consider our example eastward flight
the destination, and the number of days from New York to London and assume that
available to try and adapt. The body clock can we haven’t pre-adapted at all then we need to
shift by 1 hour per day and trying to shift more shift 5 hours earlier in time upon arrival. An 11
quickly will result in the clock being out of line pm – 7am sleep schedule in New York is
with the sleep/wake cycle and further jet lag equivalent to sleeping 4 am – 12 pm in
type problems. If you imagine that you are London and so you need to push yourself 5 h
flying 5 time zones eastwards from New York earlier in time to get on an 11 – 7 pm
to London then you would need to shift your schedule in London. If your flight leaves New
body clock earlier in time by 5 hours and to York at 9pm local time and is 6 hours in
do this you can use early morning light. Begin duration it will arrive in London at 8 am local
shifting your schedule 5 days before the flight. time, which is 3 am New York time. You want
Each day you should shift your bed time and to phase inadvance and so don’t want to
wake time 1 hour earlier. So if you normally receive any light before 5 am New York time
sleep on a 11 pm – 7 am sleep schedule, 5 (10 am London time). Therefore, you should
days before the flight you should get up at 6 avoid bright light by wearing sunglasses until
am and to go bed at 10 am, 4 days before the 10 am London time and then you should get
flight you should get up at 5 am and go to bed lots of bright light using a light box or by
at 9 pm etc. In addition to shifting your sleep going outside. If you assume that you can
times, upon awakening you should also use a shift earlier by 1 hour per day then the
bright light box for at least an hour. The use of following day you should avoid light until 9
the light box does not need to be continuous am, and until 8 am on the subsequent day,
and short breaks for showering or making and then upon awakening at 7 am on the
breakfast will not reduce its effectiveness. third day.
This sort of schedule is the ideal but may not
be possible for everyone if they still need to If we consider the westward flight for London
go to work or college in the days before their
to New York and assume that you haven’t
flight. However, even shifting by 30 minutes
pre-adapted then you need to shift yourself 5
per day for 5 days or just shifting by 2 hours hours later in time. An 11pm – 7am sleep
during the last 2 days before flying will help to
schedule in London is equivalent to sleeping
adapt the clock and reduce the duration of jet
6 pm – 2 am in New York. If your flight leaves
lag. London at midday and is 8 hours in duration
DURING YOUR FLIGHT then it will arrive at 3 pm New York time,
What to do during the flight will very much which is 8 pm London time. You should use a
depend on the direction that you are bright light box any time between 5 pm and 11
travelling, the time of day that your flight pm New York time, which is 10 pm till 4am
arrives and departs, your sleep schedule at London time. You should avoid bright light
home and at your destination, and the between midnight and 4 am in New York,
amount that you have shifted before you fly. which is 5 am till 9 am in London. So if you
However, keeping yourself hydrated and not cannot stay asleep all night you should make
drinking too much alcohol is important for sure that you do not turn bright lights on as
your wellbeing as well as your levels of this will not help your body clock to shift. If
alertness and sleep patterns upon arrival. you assume the timing of your clock shifts
later by 1 hour per day then the times to avoid
and seek light can also be shifted 1 hour later
in time each day until your sleep patterns are
re-aligned.
Long haul flights north or south do not involve
extreme changes in time zones but the process of
travelling and the associated disruptions to sleep
can result in severe fatigue upon arrival. Travellers
will usually recover from this within a day or two but
light therapy can still be useful. The ability of light to
acutely boost mood and alertness can be used to
boost the way you are feeling. Using a light box or
going for a walk outside upon awakening or after
lunch will directly act on the relevant brain areas to
enhance your alertness and mood.

Travelling abroad, long distances and time zones

east and west, creates a number of different factors
which need to be considered. Planning ahead is the
only real solution to protect how quickly you adjust.
In principle maintaining your normal time zone
routine for short trips can produce better results.

Adjusting against the “Food Clock” for longer trips

also has proven success.

This means fasting but hydrating just before and

during a flight and then taking the next meal at the
same time and same food according to the time
zone. Example: Leave in the morning - Last meal
was breakfast – Fast - Arrive in the morning eat a
breakfast meal and then lunch and dinner.

Strategic napping is always better than no sleep.

Naps improve performance and alertness. Once
you arrive in your new time zone, work out when
your body would normally be sleeping and schedule
a strategic nap for that time. Optimum nap time is
20 minutes but allocate yourself 30/45 minutes to
get to sleep and wake up. Any more and you'll fall
into a deeper sleep and wake up groggier than if
you hadn't napped at all.

Always give yourself 15 minutes to wake up from a

longer nap and don't nap too close to your main
sleep period.

Be aware of when you're going to be sleepiest and

don't book important meetings for that time. For
example, travel from London to Hong Kong (eight
hours ahead) and you'll hit slump time between
11am to 1pm - it's the equivalent of 3-5am at home.
MEDICATIONS PRESCRIBED DRUGS
Non-prescription sleep medications usually Prescribed drugs can interfere with your sleep.
contain antihistamine to induce drowsiness. For example, diuretics, ('water tablets') various
But they have little effect on the structure of antidepressants, steroids, beta-blockers,
sleep, so your sleep patterns aren't changed. various slimming tablets, painkillers
Sleep medications aren't recommended containing caffeine and various cold remedies
during a flight. That's because they could containing pseudo ephedrine.
affect your ability to follow the cabin crew's Sleeping pills very often have adverse side
directions in case of emergency. effects, including negative performance
Be aware that medications can stay in your consequences. They should only be used as
body for a long time and cause temporary a last resort and considered for very short-
problems with memory and attention. Ground term solutions and be under medical or
test any new medications at home before you professional supervision.
travel. Take the lowest effective dose for the
shortest period of time. Over-the-counter remedies and supplements
may not be rigorously tested so their long-
EYE MASKS term effects are still unknown and not
Eye masks are common ways to protect from normally effective in isolation. If you start
external interference or create a feeling of taking regular sleeping tablets or other
sleep state. It is however a better approach, sedative drugs, and then stop, a 'rebound'
to address these issues in other ways as they effect may occur. The 'rebound' effect means
block natural senses required to ensure we your sleep will be even worse than before you
feel safe and not vulnerable to enter sleep. started.
Use black out curtains for light and white The side effects of sleeping tablets:
noise machines to cancel out noise.
Even when our eyes are closed the body • Drowsiness the next day
responds to light signals received from the •Clumsiness and confusion during the night
slow rising sun, which triggers the brain to (especially if you have to get up)
increase production of the energy hormone • Tolerance to sleeping tablets may develop if
cortisol to enable us to feel refreshed and taken regularly
energised ready to go into the am period ALCOHOL
peaking into midday. Modern day Alcohol is a legal social drug, that can make
environments tend to be set up to block light people feel very good or bad in a relatively
all together or not at all so a balance is short period of time. Although alcohol acts as
required in any sleep wake routine. On wake a sedative, the sleep it produces offers poor
ensure you get exposure to daylight, get light recovery benefits.
into the house quickly and/or get outside.
Wearing sunglasses is common in Alcohol is widely used as a sleep remedy but
it can disrupt sleep. Plus, while it can knock
sport but can be counter productive if used
you out, it can cause temporary sleep apnoea.
without advice or care.
While scientific research shows that a
LIGHT & DARK nightcap doesn't promote sleep, if its part of
Ensure your room is dark with no ambient your sleep routine then it will help you.
light (street lights, electrical devices) and Moderate consumption is acceptable,
remember as the sun rises our natural alarm however if you want to perform at your very
clock is activated so be conscious of this best, avoid it.
during the seasonal changes in summer CAFFEINE
/winter.
Found in many products from chocolate to
painkillers, so always check product
ingredients carefully and be aware of how it is
to be consumed. 5mg per day.
Use caffeine strategically. Yes, it disrupts
sleep, but if you know how long its effects
last, it can help you to manage your sleep.
Get the most from your tea or coffee by
working out when you will be at your most
tired and having a cup then, rather than
drinking it throughout the day.
 Chapter 9
Common Disorders
INSOMNIA
A persistent difficulty of falling or staying
asleep, leading to impaired daytime
functioning. At least 1 in 5 adults do not get as
much sleep as they need or would like. This is
not a stationary statistic, it is ever increasing
by the day.
Symptoms include:

• Not being able to fall asleep

• Waking up too early •If you fall from being awake to feeling tired at
• Short periods of sleep any time during the daylight hours,
• Waking up for long periods • Find it difficult to maintain concentration or
• Not being able to go back to sleep become easily distracted,
This problem has to become quite severe •Become a little irritable and stressed for no
before a sleeper will identify with the term. Mild apparent reason,
forms are common and if ignored can develop • Just feel low,
into more serious ones.
If the symptoms are ignored the individual
concerned can suffer increasing physical and
mental dysfunction.

SLEEP STRESS It is also common to have a few bad nights in a

period of high adrenaline, stress, anxiety or
This can be caused by trying to hide emotional worry. This is often just for a short time and a
pain and relationship conflicts by keeping them
normal sleep pattern will resume after a few
to oneself, only to find that they can never let it days. Athletes can adopt techniques to control
go. To promote an overall feeling of well being, these events. Take your breaks during the day
talk about your issues with a trusted friend, in
to allow the natural brain function, of
individual counselling, or in group therapy. information download, to take place.
A thought displacement plan is a vital tool
Whatever the initial cause, worrying about poor
when entering a planned sleep state. Trying
sleep, and worrying about feeling tired the next
too hard to get to sleep or staying asleep
day, are common reasons for the problem to
creates the vicious cycle of increasing anxiety,
become even worse. Be more confident, short
which perpetuates wakefulness. Get out of bed,
periods of waking each night can be normal,
leave the room for 20 minutes and stare at the
do not become anxious when this happens.
fridge in the dark and then return to bed when
bored.
Make a conscious effort to relax pre sleep and The amount of sleep required varies
adopt a pre sleep routine. Make a to do list of considerably from person to person. Results of
things you have to do and want to do, put it tests indicate that people like to sleep
with your keys, in that safe place where you anywhere between 5 and 11 hours, with the
always go before you leave your home average being 7.75 hours.
without thinking. If you need an alarm clock to wake you up,
wake up feeling tired and under slept, find
EYES WIDE SHUT yourself having to catch up on sleep on days
In the UK we are experiencing a massive off and at the weekends then these are just
efficiency problem as sleep deprived some of the common indicators (KRPI’S) of
employee’s peak in the morning, then become poor sleep quality.
sluggish in the afternoon. AWAKENINGS
How can we be expected to be amongst the Alcohol disrupts the normal sleep wake cycle.
world’s elite when our workers can’t even keep Although it may help some individuals fall
their eyes open? asleep because of its depressive action,
alcohol disrupts normal sleep architecture and
can lead to early awakenings. Avoiding
caffeine is particularly important after lunch.
This includes coffee, tea, stimulant drinks,
chocolate and many more products.
Get your preferred water intake in during the
day not just before bed.
A large glass of water by the bedside informs
your brain to wake and drink it.

If you eat and drink late or close to sleep time

PLANNED NAPS CAN BE GOOD - NAPS the brain remains active controlling the body
TAKEN THROUGH OVER TIREDNESS IS functions to digest it.
NOT! ALLERGENIC
BORING ACTIVITIES DO NOT CREATE
SLEEPINESS, THEY REVEAL IT 15% of the population are allergic to their
Every car driver knows the phrase “tiredness duvets and pillows and this number is growing.
kills.” Travelling at 70mph on the motorway, in Your pillow after only a few months will be 10%
one of the most dangerous places you can be heavier because of your lost skin scales and
and yet we cannot control falling asleep? A perspiration trapped in the fibres.
mere few seconds blackout can be fatal. On average we lose up to a litre of sweat
Repetitive, mental, physical low level visual naturally during sleep. Dust mites love
stimulus can trigger an uncontrollable sleep bedrooms, beds, bedding and they poo a lot.
state to occur. Poo (faecal particles) = Allergens
“Are you still with us Miss Smith” asks the boss Dust mite allergens, dust and general
pollution, heavy in the air affect your breathing
at the monthly PM meeting.
even for non sufferers and in turn make it more
I so love falling asleep on the train, in public, difficult to remain asleep.
with strangers and colleagues, all my
belongings easily available, mouth open,
drooling and snoring away.
Sleep is a time to rejuvenate and recover so
that we wake feeling refreshed and ready for
what is ahead. Not just spending hours of
wasted time every day not knowing what
you’re doing.
Sleep is the natural performance and recovery
enhancer, free and easy to apply.
No gym membership required.
PRESSURE ULCERS &
GASTROINTESTINAL
It is important to change position during sleep
to maintain adequate blood flow and circulation
but the dominant position during sleep also
has effects on health. Lying flat, means that
stomach contents can more readily work back
up into the mouth – this may disturb sleep
without necessarily awakening the sleeper but
cause non-refreshing sleep.

HEART & LUNGS

Lying on the wrong side influences the output
from the heart and can also affect breathing,
this can be distressing and disruptive. Lying on
your back can cause snoring, reduces our
ability to breathe when our muscles relax in
sleep. It is also the most insecure position for a
human to be in, fully exposed.

BRUXISM
Bruxism is where the individual will grind their
teeth as they sleep. Bruxism is affected by
sleep position – most bruxism occurs when
sleepers are on their back or on their sides, not
when they are sleeping on their front.
SLEEP PARALYSIS
With regards to sleep, personality and health,
there is one curious relationship. It has been
observed that sleeping on your back strongly
relates to experiencing sleep hallucinations (3-
4 times more common than other positions).
Sleep hallucinations are not necessarily
related to any psychopathology but are often
associated with sleep paralysis (waking up and
not being able to move for a few seconds)

SLEEP DEPRIVATION
If an athlete requires a nocturnal sleep period Mental functioning decreases twice as rapidly
of 7.5 hours, made up of five ninety minute as physical performance, so an athlete can
cycles and only achieves six for example, they feel physically fit but unable to recall key
will accumulate enough sleep debt in less than tactical information or technical functions to
14 days to significantly reduce their make effective decisions during a match or
cardiovascular performance by up to 11%. event. Even very small levels of sleep loss or
Occupational and social lifestyles create quality can result in an increased perception of
timings for daily activities. Internal body clocks effort. Overcoming slight fatigue and mood
are however driven by natural triggers, light, swings provides a false impression of
dark and temperature changes. A growing capability and in turn performance.
issue for today’s 21st century population is
planning a mental and physical harmony
between activities, natural breaks and recovery
periods.
OVER TRAINING/DOING IT SEASONAL AFFECTIVE DISORDER
Symptoms We react to seasonal changes in our mood,
metabolism and behaviour. We tend to eat and
• Disturbances in rhythm and flow of sleep more in winter reacting to the darker
movement. mornings and shorter days. Symptoms can be
• Reduced ability to concentrate. severe enough to cause considerable
• Reduced power of differentiation and physiological distress disrupting training and
correction. performance.
• Diminished powers of endurance, September until April:
strength and speed.
• An increase in recovery time. • Oversleeping am and pm.
• Under achievement. •Overeating - carbohydrate craving leading to
• Confusion and departure from usual weight gain
tactics. • Depression, despair, misery, guilt, anxiety
• Susceptibility to negative influences. •Normal tasks become frustratingly difficult –
• Increasing tendency to abandon the behaviour
struggle to achieve goals. •Social problems - avoiding company,
• Over sensitivity to criticism, poor irritability, loss of libido.
incentive, dullness, hallucination, • Lethargy – excuse not to act or apply
anxiety, depression, melancholy, •Physical symptoms - joint pain and strain –
insecurity. digestive process.
• Changes in diet, metabolic slow down, SAD stems from a lack of bright light in winter.
increased weight. Nerve centres in our brain controlling our daily
• Illness and injury. rhythms and moods are stimulated by the
amount of light entering the eyes. As night
Circadian rhythms are programmed through
falls, the pineal gland starts to produce a
evolution over thousands of years, our
biological clocks are strongly influenced by substance called melatonin that tells our body
clock it's night time; bright light at daybreak is
what we do mentally and physically and the
the signal for the gland to stop producing this
light and dark cycles we experience every day.
melatonin. But on dull winter days, especially
indoors, not enough light is received to trigger
this waking up process. Light is also linked to
serotonin, a neurotransmitter in the brain, low
serotonin levels can cause depression,
making it difficult to concentrate and complete
simple tasks.

As the cause is lack of bright light, the

treatment is to be in bright light every day.
Going to a brightly-lit climate, whether that's
skiing or somewhere hot, will relieve symptoms
but if that's not possible you can use an
artificial bright light. The preferred level of light
is about as bright as a spring morning on a
clear day (2500 lux), which is roughly five
times brighter than a well-lit office) and for
most people sitting in front of a light like this for
around 30 minutes a day will be sufficient to
alleviate the symptoms. You don't have to stare
at the light, so you can watch TV or read, just
make sure that light reaches your eyes.
SEASONAL SLEEPING ANXIETY/DEPRESSION
Things to be aware of during different
You may find it difficult to switch off your
seasons: anxieties about work, home or personal
• Curtains closed and windows open problems. Poor sleep and depression go hand
during the cooler parts of the day in hand. Symptoms of depression include: a
• Air conditioners, humidifiers low mood, lethargy, poor concentration,
• Hot water bottle with iced water tearfulness and persistent negative thoughts.
• Spray water bottle to spray lightly Depression is common along side poor sleep.
over skin Treatment of depression or anxiety often cures
• Towels dampened with cold water or improves poor sleep.
on forehead and face
ILLNESS & INJURY
• Aloe Vera gel cools skin
• Plenty of water during the day, stop 3 Illness causing breathlessness, leg cramps,
hours before sleep indigestion, coughs, itches, hot flushes etc
and injuries causing pain and discomfort all
• Avoid fatty foods that dehydrate
contribute to a short or long period of poor
• Warm showers better than cold ones
sleep.
• Frozen bottle of water in front of a fan
• Pillows with gel cooler inserts HIGH EXPECTATIONS
• Cool gel pads for the top mattress Some people just need less sleep than others
surface do. If your sleep pattern and routine has not
• Combination tog rated duvets changed, and you feel great during the day,
then you are probably getting enough sleep.
SLEEP APNOEA Some people think they should be able to nap
The airways narrow or collapse as you fall during the day - sleep 8 hours at night in the
asleep. This not only causes snoring, but week and 12 hours at the weekends.
restricts oxygen flow to the lungs. In order to Quality not Quantity.
breathe you wake up. Repeated bouts of
waking result in you being very tired NICTOTINE
throughout the day - if it persists seek Nicotine can be ingested through smoking or
professional advice. exposure to tobacco smoke, true athletes don’t
For prolonged periods this can reduce blood smoke or run the risk of passive exposure.
oxygen levels leading to low energy and ILLEGAL DRUGS
reduced immune system.
Cannabis, ecstasy, cocaine and
NARCOLEPSY amphetamines damage your brain, your body,
and remove your desire to sleep. If you fail a
A neurological condition most characterized by drug test, you will be banned from professional
Excessive Daytime Sleepiness (EDS). A sport and run the risk of prosecution. Just don’t
narcoleptic will most likely experience go there.
disturbed nocturnal sleep, which is often
confused with insomnia, and disorder of REM
or rapid eye movement sleep. A narcoleptic
may also fall asleep at any random time.
The main characteristic of narcolepsy is
excessive daytime sleepiness (EDS), even
after adequate night time sleep. A person with
narcolepsy is likely to become drowsy or to fall
asleep, often at inappropriate times and
places. Daytime naps may occur without
warning and may be physically irresistible.
These naps can occur several times a day.
They are typically refreshing, but only for a few
hours. Drowsiness may persist for prolonged
periods of time. In addition, night time sleep
may be fragmented with frequent awakenings.
 Chapter 10
What athletes ask
me
CRP-POWER NAP: Controlled They do not interfere with nocturnal sleep, as
Recovery Period long as they are controlled.

For 20 minutes within a 30 minute period The experience of grogginess, known as Sleep
between 1pm – 4pm, 20 minutes is key so that Inertia, can occur after any kind of sleep. The
you do not get in deep sleep (REM). If you culprit here is Slow Wave Sleep (SWS). This
sleep more, you run the risk of having stage is, in terms of brain activity, the polar
difficulties to wake up and when you manage opposite of wakefulness, when the brain’s
to wake up you will experience side affects. electrical activity is busy multitasking and
The need for a power nap has to do, with not therefore highly desynchronized (operating on
only sufficient sleep at night, but applied to many frequencies). During SWS, we have
recover, boost performance, maintain a almost completely tuned out the external world
balanced routine and cope with the vast and our entire brain rhythm synchronizes into a
amounts of information we receive. Our brain slow, uniform pattern.
has the need to rest and stop the flow of
information and this is why we need to 'turn off Sleep inertia is the lag that occurs while the
the switch' during the day. brain once again recreates those multiple
faster frequencies. This period can be
The signs that notify us that we need sleep are minimized by either shortening or lengthening
different for each person. Some feel that the nap to avoid waking up in SWS. Otherwise,
energy is reduced, others experience memory it can be quickly dispelled by physical activity,
gaps and others simply cannot keep their eyes noise, daylight or other sensory stimulation.
open.
Nap: improves the levels of cortisol in
the blood (a hormone which is considered 'bad'
KEY RECOVERY PERFORMANCE
when it remains at high concentrations for a INDICATORS
long period of time) that falls dramatically after This WILL affect your cardiovascular
a night out. performance, levels of information processing
Taking a power nap will improve the levels of and your emotional response to required tasks.
cortisol enough to make us feel better and One hour saved a day gets you 15 days back
balance other hormones necessary for good a year or 4 years in your lifetime.
health.
Everyone is able to nap
SLEEP SEX It is important to be aware of:
Sexual positions and postural care
Sex with your partner, is an essential and
Orgasms, before and after
natural way to release stress, anxiety and
Does your sleep position reveal anything about
worry. It focuses our minds on something we
your sexual personality?
know is pleasurable, exciting, rewarding and
Sex and sleeping recovery performance
ultimately an orgasm has an over powering
emotional effect on us if only for a short space A routine is a good practice to improve your
in time. sleep patterns, but not for most when it comes
It has so many real benefits in every way (as a to sex. If one or both partners are always left
form of exercise) and is normally acted out in a dissatisfied in some way, it can raise anxiety
bed, in the bedroom so it can provide real and damage a relationship. In general terms it
benefits as a pre sleep activity (men can fall drains vital energy away and can reduce the
asleep straight away after orgasm). It needs to level of recovery and therefore personal
be handled carefully though as it can have the performance for the hours ahead or the
opposite effect, if you allow the bed, where you following day. Some though can be revitalized,
go to sleep, to be the only place you have sex with a healthy glow and ready to go.
for example. In sport it’s best to handle sex with care.

At Nike employees have access to "relaxation For instance, in order to stimulate short bursts
rooms". Nike also urges its employees to just of energy, we consume caffeine, and high
do it, although it calls its nap room a calorie/high fat/high sugar containing foods
"relaxation room." and drinks. All these interfere with our ability to
The relaxation rooms offer a place of solitude fall asleep.
and rest where the senses are engaged by
soothing sounds and visuals and delighted by Securing a safe place to nap where there are
elegant materials and calming scents. Usually no disruptions from ringing phones or passers-
they feature massage chairs, large flat-panel by will help allot. Darkening the nap area or
screens, aromatherapy machines, colour wearing an eye shade stimulates the sleep
kinetic arrays for light therapy, integrated inducing hormone, melatonin. While people’s
surround sound audio systems, and even tolerance toward temperature varies, it is
surround-visual displays that present large important to bear in mind that when falling
scale images seen through headsets. asleep, body temperature drops.
But when working through periods of
exhaustion, people employ methods that
hinder this natural ability.

References

“Camille Peri. (2014). 10 Things to Hate

About Sleep Loss. Available: http://www.webmd.com/sleep-disorders/excessive-sleepiness- 10/10-results-sleep-
loss?page=3. Last accessed 2nd Jul 2014.

Julia Layton. (2013). Is a lack of sleep making me fat?. Available: http://science.howstuffworks.com/life/sleep-

obesity.htm. Last accessed 2nd Jul 2014.

Cheri Mah. (2011). The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players. Available:
http://www.journalsleep.org/ViewAbstract.aspx?pid=28194. Last accessed 2nd Jul 2014.

http://www.dailymail.co.uk/health/article-186300/Sleep-disorders-cost-millions.html http://www.webmd.com/sleep-

disorders/excessive-sleepiness-10/sleep-101 http://health.howstuffworks.com/mental-health/sleep/basics/how-to-

fall-asleep6.htm