{"id":628,"date":"2022-09-26T13:25:09","date_gmt":"2022-09-26T12:25:09","guid":{"rendered":"https:\/\/uksportstraining.com\/?p=628"},"modified":"2022-11-23T09:19:31","modified_gmt":"2022-11-23T09:19:31","slug":"the-ultimate-guide-to-sleep","status":"publish","type":"post","link":"https:\/\/uksportstraining.com\/blog\/the-ultimate-guide-to-sleep\/","title":{"rendered":"The Ultimate Guide to\u2026 Sleep"},"content":{"rendered":"\r\n<p><br \/>Sleep is not an exciting health subject, and most people prefer to discuss more engaging topics like\u00a0<a href=\"https:\/\/uksportstraining.com\/blog\/how-to-eat-more-vegetables-every-day\/\">dieting<\/a>, effective training practices and superfoods.\u00a0<\/p>\r\n\r\n\r\n\r\n<p>But, regardless of how we feel about it, sleep is essential for our health, wellbeing, energy levels, and fitness outcomes.\u00a0<\/p>\r\n\r\n\r\n\r\n<p>To that end, we\u2019ve put together this guide, outlining the benefits of sleep, how much you should rest each night, and actionable tactics for sleeping better.<\/p>\r\n\r\n\r\n\r\n<p>Let\u2019s dive in.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>What Is Sleep And What Benefits Does It Offer?<\/strong><\/h2>\r\n\r\n\r\n\r\n<p>Sleep is a normal physiological process to which the body repairs itself. There are numerous reasons for sleeping, but three of the primary ones are:<\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li>Metabolic function<\/li>\r\n\r\n\r\n\r\n<li>Brain health<\/li>\r\n\r\n\r\n\r\n<li>General restoration<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>First, getting enough sleep is essential for our metabolic health.\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2951287\/\" target=\"_blank\" rel=\"noreferrer noopener\">Research<\/a>\u00a0finds that sleep deprivation increases the risk of muscle loss and makes us more likely to gain fat. Second, adequate sleep is vital for brain health, cognition, and mental wellbeing. Deprivation leads to:<\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li>Brain fog<\/li>\r\n\r\n\r\n\r\n<li>Lack of motivation<\/li>\r\n\r\n\r\n\r\n<li>Inability to focus<\/li>\r\n\r\n\r\n\r\n<li>Mood swings<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Third, and perhaps most important, is sleep\u2019s importance for general restoration. For example, brain cells shrink by up to 60% as we sleep, allowing for\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24199995\/\" target=\"_blank\" rel=\"noreferrer noopener\">quicker and more effective flushing of toxins<\/a>. Getting enough sleep prevents the accumulation of metabolic waste linked to Alzheimer\u2019s disease.<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"536\" class=\"wp-image-629\" src=\"https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Sleep-1024x536.png\" alt=\"Alarm clock with a woman sleeping in the background.\" srcset=\"https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Sleep-1024x536.png 1024w, https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Sleep-300x157.png 300w, https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Sleep-768x402.png 768w, https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Sleep-500x262.png 500w, https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Sleep.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>How Much Sleep Do We Need?<\/strong><\/h2>\r\n\r\n\r\n\r\n<p>Okay, we understand that sleep is important, but how much of it do we need to stay healthy and feel great? Well,\u00a0<em>it depends.\u00a0<\/em><\/p>\r\n\r\n\r\n\r\n<p>According to\u00a0<a href=\"https:\/\/www.nhs.uk\/live-well\/sleep-and-tiredness\/how-to-get-to-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">general guidelines<\/a>, adults should sleep for six to nine hours per night, but there is more to it. Factors like stress levels and physical exertion can influence your body\u2019s need for rest during the night. While a carefree person might do great with only seven hours of sleep, a stressed-out individual could need up to two more hours to recover fully.\u00a0<\/p>\r\n\r\n\r\n\r\n<p>A good way to determine your sleep needs is to track your average sleep duration per night while on holiday (when you\u2019re not using an alarm clock). You might sleep more initially\u2013\u2013say, nine hours per night to pay off your sleep debt. But, the duration might drop to just below eight hours per night by the second week.\u00a0<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>The Problem With Sleep Deprivation<\/strong><\/h2>\r\n\r\n\r\n\r\n<p>The first huge issue with sleep deprivation is that it is\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12683469\/\" target=\"_blank\" rel=\"noreferrer noopener\">cumulative<\/a>. One night of poor sleep might not affect you much. In fact, you might even feel energised, possibly thanks to a higher production of catecholamines\u2013\u2013hormones that elevate your mood, energy levels, cognition, and more. But, the longer you deprive yourself of sleep, the worse you feel. Over time, you accumulate what researchers refer to as\u00a0<em>sleep debt<\/em>.\u00a0<\/p>\r\n\r\n\r\n\r\n<p>The second significant problem with not sleeping enough is that you might not realise what adverse effects you\u2019re experiencing. You might be sluggish, less motivated, and less productive. But there is a good chance that you won\u2019t even realise it.<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"536\" class=\"wp-image-630\" src=\"https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Blog-Photos-2022-03-08T110551.693-1024x536.png\" alt=\"Person asleep, in front of their computer, holding a coffee.\" srcset=\"https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Blog-Photos-2022-03-08T110551.693-1024x536.png 1024w, https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Blog-Photos-2022-03-08T110551.693-300x157.png 300w, https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Blog-Photos-2022-03-08T110551.693-768x402.png 768w, https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Blog-Photos-2022-03-08T110551.693-500x262.png 500w, https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Blog-Photos-2022-03-08T110551.693.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>How to Sleep Better: Four Actionable Tactics<\/strong><\/h2>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\">\u00a0<\/h3>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>1. Limit Your Caffeine Intake<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>We can all agree that caffeine is great. The substance lifts our mood, improves our cognition, helps us focus, and can boost our\u00a0<a href=\"https:\/\/uksportstraining.com\/blog\/everything-you-need-to-know-about-carbs-for-athletic-performance\/\">athletic performance<\/a>. Plus, what better way is there to start the day than with a cup of strong coffee?<\/p>\r\n\r\n\r\n\r\n<p>While beneficial in some areas, caffeine can also be harmful and disrupt our sleep. According to\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK223808\/\" target=\"_blank\" rel=\"noreferrer noopener\">research<\/a>, caffeine\u2019s half-life is around five hours, and it takes up to ten hours for it to leave our system. If you ingest 200mg of caffeine at 2pm, you might still have 100mg coursing through your veins at 7pm.\u00a0<\/p>\r\n\r\n\r\n\r\n<p>Given that caffeine is a nervous system stimulant, having it in your system when trying to fall asleep\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26899133\/\" target=\"_blank\" rel=\"noreferrer noopener\">can be harmful<\/a>. First, it can increase the amount of time it takes you to fall asleep. Second, it can worsen rest quality and rob you of much-needed deep sleep.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>2. Be Careful With The \u2018Nightcap\u2019<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>The occasional alcoholic drink \u2013 the nightcap \u2013 might seem great, but\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4666864\/\" target=\"_blank\" rel=\"noreferrer noopener\">research<\/a>\u00a0begs to differ. Yes, drinking alcohol can make you relaxed and drowsy, allowing you to fall asleep more quickly. But, ethanol can lead to frequent waking up at night and prevent you from getting enough deep and restorative sleep.\u00a0<\/p>\r\n\r\n\r\n\r\n<p>In other words, you might fall asleep more quickly, but you would be at a higher risk of not recovering well. So, it\u2019s best to avoid drinking\u00a0<a href=\"https:\/\/uksportstraining.com\/blog\/how-does-alcohol-affect-our-fitness-can-we-balance-the-two\/\">alcohol<\/a>\u00a0before going to bed. If anything, have a drink at least two to three hours before bed. That way, you\u2019ll give your body enough time to break down the ethanol, preventing it from impacting your sleep.<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"536\" class=\"wp-image-631\" src=\"https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Blog-Photos-2022-03-08T111724.589-1024x536.png\" alt=\"Glasses and a bottle of whiskey on a wooden table.\" srcset=\"https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Blog-Photos-2022-03-08T111724.589-1024x536.png 1024w, https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Blog-Photos-2022-03-08T111724.589-300x157.png 300w, https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Blog-Photos-2022-03-08T111724.589-768x402.png 768w, https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Blog-Photos-2022-03-08T111724.589-500x262.png 500w, https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Blog-Photos-2022-03-08T111724.589.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>3. Establish a Relaxing Pre-Bed Routine<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Too many people fall for harmful routines that include scrolling through social media, watching TV, and working on the computer before bed. The problem with such an approach is that you\u2019re keeping your mind engaged and stimulated until you decide to hit the sack. As a result, it\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4734149\/\" target=\"_blank\" rel=\"noreferrer noopener\">might be challenging for you to fall asleep<\/a>.\u00a0<\/p>\r\n\r\n\r\n\r\n<p>An excellent way to counter this problem is to dedicate the last hour before bed to a simple pre-bed routine. The program could include various activities in numerous combinations, depending on what you want. Good options include:<\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li>Taking a bath\/shower<\/li>\r\n\r\n\r\n\r\n<li>Reading a book<\/li>\r\n\r\n\r\n\r\n<li>Meditating<\/li>\r\n\r\n\r\n\r\n<li>Stretching your muscles<\/li>\r\n\r\n\r\n\r\n<li>Writing in a journal<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>4. Optimise Your Sleep Environment<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Improving your environment is another effective tactic to improve your sleep quality and quantity. There are three primary things to work on:<\/p>\r\n\r\n\r\n\r\n<ul>\r\n<li>Temperature \u2013 your room should be between 65 and 70 degrees F (18 to 21 C).<\/li>\r\n\r\n\r\n\r\n<li>Darkness \u2013 the darker your room is, the more\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4334454\/\" target=\"_blank\" rel=\"noreferrer noopener\">effectively your body secretes melatonin<\/a>\u00a0for better sleep.<\/li>\r\n\r\n\r\n\r\n<li>Sound \u2013 your room should be as quiet as possible for deep and restful sleep. Earplugs are also an option if you sleep with an open window during the warmer months.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Aside from the above, investing in a quality mattress and pillows can make a huge difference in your sleep quality.\u00a0<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"536\" class=\"wp-image-632\" src=\"https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Sleep-is-essential-1024x536.png\" alt=\"An empty bed at night time.\" srcset=\"https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Sleep-is-essential-1024x536.png 1024w, https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Sleep-is-essential-300x157.png 300w, https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Sleep-is-essential-768x402.png 768w, https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Sleep-is-essential-500x262.png 500w, https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Sleep-is-essential.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>Conclusion<\/strong><\/h2>\r\n\r\n\r\n\r\n<p>Sleep is essential for our health, wellbeing, and\u00a0<a href=\"https:\/\/uksportstraining.com\/blog\/fascinating-facts-about-health-and-fitness\/\">fitness<\/a>\u00a0outcomes. Getting adequate rest at night also positively impacts our cognition, productivity, and mood. The good news is that we can all use specific tactics to improve our sleep quantity and quality, resulting in more energy and better health.<\/p>\r\n\r\n\r\n\r\n<p>If you\u2019re interested in learning more about exciting fitness and health topics, why not consider a career in personal training? Our UKST courses can give you the perfect start.<\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>Sleep is not an exciting health subject, and most people prefer to discuss more engaging topics like\u00a0dieting, effective training practices and superfoods.\u00a0 But, regardless of how we feel about it, sleep is essential for our health, wellbeing, energy levels, and fitness outcomes.\u00a0 To that end, we\u2019ve put together this guide, outlining the benefits of sleep, how much you should rest each night, and actionable tactics for sleeping better. Let\u2019s dive in. What Is Sleep And What Benefits Does It Offer? Sleep is a normal physiological process to which the body repairs itself. There are numerous reasons for sleeping, but three of the primary ones are: First, getting enough sleep is essential for our metabolic health.\u00a0Research\u00a0finds that sleep deprivation increases the risk of muscle loss and makes us more likely to gain fat. Second, adequate sleep is vital for brain health, &hellip; <a href=\"https:\/\/uksportstraining.com\/blog\/the-ultimate-guide-to-sleep\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":5,"featured_media":632,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Ultimate Guide to\u2026 Sleep - UK Sports Training<\/title>\n<meta name=\"description\" content=\"Regardless of how we feel about it, sleep is essential for our health, wellbeing, energy levels, and fitness outcomes. Let&#039;s dive in.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/uksportstraining.com\/blog\/the-ultimate-guide-to-sleep\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Ultimate Guide to\u2026 Sleep - UK Sports Training\" \/>\n<meta property=\"og:description\" content=\"Regardless of how we feel about it, sleep is essential for our health, wellbeing, energy levels, and fitness outcomes. Let&#039;s dive in.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/uksportstraining.com\/blog\/the-ultimate-guide-to-sleep\/\" \/>\n<meta property=\"og:site_name\" content=\"UK Sports Training\" \/>\n<meta property=\"article:published_time\" content=\"2022-09-26T12:25:09+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-11-23T09:19:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Sleep-is-essential.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Libby Herbert\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Libby Herbert\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/uksportstraining.com\/blog\/the-ultimate-guide-to-sleep\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/uksportstraining.com\/blog\/the-ultimate-guide-to-sleep\/\"},\"author\":{\"name\":\"Libby Herbert\",\"@id\":\"https:\/\/uksportstraining.com\/#\/schema\/person\/436c1ddbb36c9c7990568e279de30bfb\"},\"headline\":\"The Ultimate Guide to\u2026 Sleep\",\"datePublished\":\"2022-09-26T12:25:09+00:00\",\"dateModified\":\"2022-11-23T09:19:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/uksportstraining.com\/blog\/the-ultimate-guide-to-sleep\/\"},\"wordCount\":1064,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/uksportstraining.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/uksportstraining.com\/blog\/the-ultimate-guide-to-sleep\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Sleep-is-essential.png\",\"articleSection\":[\"Blog\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/uksportstraining.com\/blog\/the-ultimate-guide-to-sleep\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/uksportstraining.com\/blog\/the-ultimate-guide-to-sleep\/\",\"url\":\"https:\/\/uksportstraining.com\/blog\/the-ultimate-guide-to-sleep\/\",\"name\":\"The Ultimate Guide to\u2026 Sleep - UK Sports Training\",\"isPartOf\":{\"@id\":\"https:\/\/uksportstraining.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/uksportstraining.com\/blog\/the-ultimate-guide-to-sleep\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/uksportstraining.com\/blog\/the-ultimate-guide-to-sleep\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/uksportstraining.com\/wp-content\/uploads\/2022\/09\/Sleep-is-essential.png\",\"datePublished\":\"2022-09-26T12:25:09+00:00\",\"dateModified\":\"2022-11-23T09:19:31+00:00\",\"description\":\"Regardless of how we feel about it, sleep is essential for our health, wellbeing, energy levels, and fitness outcomes. 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