Hacking better sleep

What happens when you do not get enough sleep?

There are several known psychological problems that are common when you don't get enough sleep.

• Decreased focus
• Persevering with strategies that are not working 
• Choosing high risk options
• Processing rapidly changing information becomes difficult
• Controlling moods and emotions becomes tough
• It becomes difficult to determine why you're making errors
• It becomes more difficult remembering instructions and facts
• It becomes more difficult maintaining a sequence of thoughts

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Lack of adequate sleep....

Lack of adequate sleep causes physical problems too. For example:

• Headaches
• Stomach aches
• Sore joints

The effects of sleep deprivation are evident after 3 days

A low energy intake worsens the effects of sleep loss by delaying the onset of sleep.

Maximising sleep

• Get an idea of how many hours you need. The average is 7.5 but the amount is highly variable between individuals.
  
• Get this average amount as often as possible
  
• Do not try to ‘catch up’ on sleep – just get back to average right away
  
• If you need to nap, do it only for 20-30 minutes

Sleep-helping strategies

• A regular routine mid-week is the single most important strategy for better sleep
• If you get out of routine, get back as fast as possible
• Remove your TV from bedroom if you have trouble sleeping
• Check room temperature – 19-21 degrees Celsius is ideal
• Prepare for travel – bed clothes, ear plugs etc.
• Be aware of fluid and food intake and what may affect you
• Avoid more than 3 standard drinks – results in poor quality of sleep
• Foods/supplements that enhance likelihood of better sleep
  • Valerian
  • Melatonin – less side effects
  • High GI foods
  • High tryptophan foods
    • In the brain, it’s converted to serotonin, then melatonin
    • Meat, esp turkey
    • Yoghurt
    • Eggs
    • Cheese
• Cold Water Immersion
  • Lowers skin and core temperature
  • Earlier onset of sleep
    
    

Cold Water Immersion
There is some evidence that the body doesn’t start recovery until the body temp is back to normal, so….
When you’re working hard and often, there’s a case for “the sooner the better for CWI and CWT”

How to do Cold Water Immersion

• ​Bath or bin filled with ice and/or water
• 10-12 degrees
  • Negative effects occur with water less than 10 degrees
• If an athlete is 6 feet tall and submersed to the neck….
  • Pressure at ankles = 150mmHg
  • Compared to pressure garments = 26-30mmHg
• Effects
  • Pain relief
  • Decrease inflammation
  • Decrease skin, muscle and core temp
  • Range from strong temperature effect, compression effect and increased renal flow, with possible increased immune response.
  • Makes you look über cool!

Contrast therapy pre sleep

Method 1 – spa/plunge

• 1 minute in spa
• 1 minute in plunge pool – 10-12 degrees C
• Repeat 7 times

Method 2 – contrast showers

• 30 seconds warm to hot shower
• 30 seconds cold
• Repeat 3-5 times