Better Sleep for Best Performance
Good sleep is the basis for peak physical and mental performance. During sleep, the body recovers, processes experiences and renews cells. Studies show that sufficient sleep has a positive effect on concentration, memory and decision-making ability (1). At the same time, it strengthens the immune system (1), promotes muscle building and regeneration (3). People who sleep well regularly are more resilient, more resistant to stress and can focus better. Lack of sleep, on the other hand, leads to a drop in performance and, in the long term, to health problems.
How does sleep affect mental and physical performance?
During sleep, our brain goes through important processes. Memories are consolidated, information is processed, and new neural connections are created. Therefore, people who sleep well find it easier to remember things and learn new information. Physically, muscles and tissue regenerate, hormones such as growth hormone are released, and cells repair themselves (1). Restful sleep therefore not only contributes to better mental performance, but also to faster physical regeneration.
Tips to improve sleep quality
Regular bedtimes are helpful in improving sleep quality. Rituals such as reading a book or a short meditation exercise can also help to prepare the body for sleep (1). Avoid screens and bright lights shortly before going to bed, as these make it difficult to fall asleep. The room temperature also plays a role: a cool, dark and quiet room helps the body to wind down. Regular exercise during the day can also help you fall asleep better in the evening.
How many hours of sleep do you need to be at your best?
For most adults, 7 to 9 hours of sleep is ideal (1). This amount allows the body to go through all the important sleep stages, from light sleep to deep, restorative sleep and the REM phases, when dreams occur and the brain is particularly active. Those who regularly sleep less than seven hours risk suffering mental and physical performance. However, there are individual differences, and some people can get by with a little less sleep.
Still tired despite enough sleep?
Despite getting enough sleep, you may feel tired during the day. There are many reasons for this. Stress, poor sleep quality or health problems such as sleep apnea can affect sleep, even if the amount of sleep seems sufficient. In such cases, it helps to question your own sleep: Do I wake up frequently during the night? Am I refreshed in the morning? If the tiredness persists, you should consult a doctor to rule out possible health causes.
What effect does lack of sleep have on productivity?
Lack of sleep has a significant impact on productivity. Just one night of insufficient sleep can lead to difficulty concentrating, slower reaction times and poorer decision-making skills. In the long term, the risk of depression (2) and physical illnesses such as cardiovascular problems (3) increases. Creative problem-solving also becomes more difficult because the brain is simply exhausted.
How can you fall asleep faster to get more restful sleep?
To fall asleep faster, set routines help. Avoid caffeinated drinks and heavy meals in the evening, and create a relaxing atmosphere. Light physical exercise or a warm shower can also prepare the body for sleep. Relaxation techniques such as the 4-7-8 breathing technique or progressive muscle relaxation can also help to calm the body and mind more quickly. If you regularly follow these rituals, you will fall asleep faster after a short time.
What to eat to sleep better?
Certain foods promote restful sleep. Bananas, almonds, or oatmeal contain tryptophan, an amino acid that helps the body produce serotonin and melatonin - two hormones that promote sleep. Eating a carbohydrate-rich meal in the evening also helps the body relax (4). However, avoid large and heavy meals, as these can strain the digestive tract and make it difficult to fall asleep.
What role does the sleeping environment play in restful sleep?
The sleeping environment has a major influence on sleep quality. A dark, quiet room with a comfortable temperature promotes sleep. Ideally, the room should be kept between 16 and 19 degrees. The mattress and pillow also play a role: they should support the body well and ensure a comfortable sleeping position. If you are often disturbed by noise or light, you can use earplugs or a sleep mask to improve sleep quality.
How to improve sleep to be more focused during the day?
A deep, restful sleep ensures that we can concentrate better during the day. To promote this, it helps to exercise regularly, preferably in the early evening hours. You should also reduce stress and consciously take time to relax in the evening. Small relaxation exercises or writing in a diary before going to bed help to clear your head. Those who stick to a regular sleep rhythm and pay attention to a healthy lifestyle will be significantly more productive during the day.
Which sleep rituals help to improve sleep quality?
Rituals are helpful in preparing the body for sleep. A daily ritual could be a hot tea, a warm bath or a breathing exercise. Reading a book or listening to calming music can also help to stop the carousel of thoughts. It is important that you go to bed at the same time regularly to signal to your body that it is time to sleep. Together with regular rituals, the body is trained to its fixed bedtime.
What to do if you can't sleep through the night?
If you find yourself waking up frequently at night, you should first try to determine the cause. Stress, too much caffeine, or an uncomfortable sleeping environment may be to blame. Avoiding screens before bed can also help improve sleep. If waking up becomes a habit, using a relaxation technique or drinking a glass of water may help.
Many people also tend to try desperately to get back to sleep when they wake up at night. This, however, causes them to start to stress again, which only makes it harder to fall asleep. If you find yourself in this situation, you should not try to force yourself to fall asleep: on the contrary, it is often better to accept the situation and do something relaxing. The ideal thing, for example, is to read for a while until you get tired again on your own. However, if this condition develops into a permanent problem, you should see a doctor to rule out serious causes.
Why is sleep important for muscle building and regeneration?
Sleep is crucial for physical recovery, especially for muscle building. During deep sleep, the body releases growth hormones that promote muscle building and repair damaged tissue. Athletes who do not get enough sleep risk a longer recovery time and less progress in training. The immune system is also strengthened during sleep, which supports healing and regeneration (5).
Conclusion
Sleep problems are a widespread problem and can severely limit the quality of life. In some cases, medical diagnosis and treatment are necessary. However, a holistic approach consisting of a healthy diet, a pleasant sleeping environment and fixed sleep rituals can usually improve the quality of sleep in the long term. This enables us to master our everyday lives efficiently and with concentration.
Sources
1) Baranwal, N., Yu, PK, & Siegel, NS (2023). Sleep physiology, pathophysiology, and sleep hygiene. Progress in cardiovascular diseases, 77, 59–69. https://doi.org/10.1016/j.pcad.2023.02.005
2) Maier, A., Riedel-Heller, SG, Pabst, A., & Luppa, M. (2021). Risk factors and protective factors of depression in older people 65+. A systematic review. PloS one, 16(5), e0251326. https://doi.org/10.1371/journal.pone.0251326
3) Kwok, CS, Kontopantelis, E., Kuligowski, G., Gray, M., Muhyaldeen, A., Gale, CP, Peat, GM, Cleator, J., Chew-Graham, C., Loke, YK, & Mamas, M.A. (2018). Self-Reported Sleep Duration and Quality and Cardiovascular Disease and Mortality: A Dose-Response Meta-Analysis. Journal of the American Heart Association, 7(15), e008552. https://doi.org/10.1161/JAHA.118.008552
4) Doherty, R., Madigan, S., Warrington, G., & Ellis, J. (2019). Sleep and Nutrition Interactions: Implications for Athletes. Nutrients, 11(4), 822. https://doi.org/10.3390/nu11040822
5) Charest, J., & Grandner, M.A. (2020). Sleep and Athletic Performance: Impacts on Physical Performance, Mental Performance, Injury Risk and Recovery, and Mental Health. Sleep medicine clinics, 15(1), 41–57. https://doi.org/10.1016/j.jsmc.2019.11.005
