The Importance of Sleep: Tips for Better Rest and Recovery
At FP, we prioritize sleep for a balanced health approach. It is one of the “Protocols” that I’m sure you have heard us speaking about. Given the data that's out there and how beneficial it is to repair and rebuild the body and mind this article will delve deep into the importance of sleep. I can relate to you on why I think it's a superpower and should be numero uno, next to biomechanics and mechanotransduction.
Little disclaimer and moment of honesty: writing articles isn’t my strong suit, but it's something I’m willing to take on to work on my neuroplasticity, which will be another topic that we will be talking about in the coming months.
The reason I’ve chosen to write this article is because sleep is something I've struggled with over the years and I would like to share the strategies I’ve used/using that I've found helpful. I personally can get distracted and know when I get drawn into other behaviours, (like watching too much tv at night, eating too late, not winding down enough before going to bed) and my sleep is affected. I know the difference when I do get enough deep/REM sleep to when I don’t and how it affects many aspects of my life and function.
I will pull up all the actionable tips that I know of that I think are relevant to getting a good night's rest. I’ll couple them with reasons why I and the experts think they are the bomb.com, while I implement them myself.
Here are my current sleep stats:
I sleep 6-7.5 hrs most nights, my deep sleep is less than 60 mins, REM sleep is less than 60 mins and my HRV is max 55. They are optimal when I don't eat late, I prioritize bedtime and I reduce blue light at night. I would like to improve on them with the strategies outlined below. I encourage you to join me, especially if sleep is something you are currently struggling with.
What does sleep have to do with FP and biomechanics
When we sleep, our body’s aim is to rest. If our body is aligned and operating efficiently, by using FP ,our body will rest and recover more optimally. If our bodies are pain free and holding distributed tension evenly, then we will rest effectively. It's something people overlook, they just think we sleep, therefore we rest, but we need to think about how we can rest more effectively.
How mechanotransduction effects sleep:
Muscle and Joint Load Distribution: Mechanical signaling in musculoskeletal tissues helps redistribute pressure and maintain efficient musculoskeletal function, reducing the risk of localized stress points that may disrupt sleep.
Circulatory and Lymphatic Flow: Proper mechanotransduction facilitates fluid dynamics within the body, promoting efficient blood circulation and interstitial fluid exchange, both of which influence sleep depth and recovery.
Neuromechanical Integration: Mechanotransduction in the skin, fascia, and musculoskeletal system plays a role in proprioception, which is critical for regulating muscle relaxation and minimizing discomfort-driven sleep interruptions.
Strategies to Optimize Mechanotransduction for Sleep
Given its importance, optimizing mechanotransduction can enhance sleep efficiency. Consider the following strategies:
Engage in Functional Patterns Movements: Functional patterns training that focuses on optimizing the first four: standing, walking, running, throwing, can enhance tissue resilience and optimize mechanotransduction feedback.
Implement Myofascial Release Techniques: MFR techniques before bed with tools like; massage cane, lacrosse ball, medicine ball or massage therapy, can improve fascial adhesions, rehydrate the fascia, elasticity in the tissues, and overall tension, enhancing pre-sleep relaxation.
Understanding Sleep: What Happens When We Rest?
Sleep is more than just a time to shut our eyes. According to Dr. Mark Wu, a sleep expert and neurologist at Johns Hopkins, “Sleep is a period during which the brain is engaged in a number of activities necessary to life—which are closely linked to quality of life” (Johns Hopkins Medicine, 2020). These activities are crucial for maintaining physical, mental, and emotional health. When we sleep, our bodies enter a restorative state, healing and regenerating from the wear and tear of daily activities.
The Four Stages of Sleep: What Happens During the Night?
Sleep is not a uniform state. It progresses through different stages, each serving a unique purpose in helping the body repair itself and prepare for the day ahead.
NREM Stage 1: The Transition to Sleep
This is the first stage of sleep, lasting about 5-10 minutes. It occurs as you transition from being awake to falling asleep.NREM Stage 2: Light Sleep
Stage 2 is still considered light sleep but marks a deeper state than Stage This stage can last for up to 25 minutes and is crucial for your body to begin preparing for deeper sleep.Deep Sleep (NREM Stage 3): The Body’s Repair Mode
Deep sleep is when the body gets its most restorative rest. This stage allows your body to recover and regenerate. Muscle tissue, bones, and immune systems undergo significant repair during this time. Deep sleep typically lasts for 20-40 minutes, and it’s essential for waking up feeling refreshed and energised.REM Sleep: The Dream State
This stage is where the majority of our dreaming occurs. Brain activity spikes, resembling that of being awake, while the body enters a state of temporary paralysis to prevent us from acting out our dreams. Rapid Eye Movement (REM) occurs during this stage, and it usually starts about 90 minutes after falling asleep. REM sleep plays a significant role in memory consolidation, emotional regulation, and cognitive functioning.
At FP, we prioritize looking at the data and obtaining a good understanding of what is happening with your sleep. Consider investing in a good sleep tracker like the oura ring to be properly updated on how your sleep is going. I can wake up after a 7-8 hour sleep and think I have had a lot of deep sleep, but then I check my tracker scores, and it has been a lot less.
Some data points I am aiming for are:
1.5hrs deep sleep total per night
1.5 hrs rem sleep total per night
8 hours total time asleep
75-100 HRV (heart rate variability)
I think these scores are achievable over time and should be prioritized to ensure proper repair and regeneration are happening while we sleep.
The Impact of Caffeine on Sleep: How It Disrupts Your Restful Night
Believe me!.... Caffeine is one of the most widely consumed psychoactive substances worldwide, supposedly helping millions stay alert and energized throughout the day. It blocks the effects of feeling tired, however caffeine can significantly disrupt sleep if consumed too late in the day, or any caffeine to be honest. Understanding how caffeine affects brain chemistry and the sleep cycle is essential for improving rest and overall well-being. I went from needing a very strong coffee in the morning to get me going, to not drinking it at all
How Caffeine Works in the Brain
Caffeine works by blocking the action of adenosine, a neurotransmitter that promotes sleep. Adenosine naturally accumulates in the brain throughout the day, creating a sense of sleepiness and signaling the body to rest. As adenosine levels rise, we become more tired, preparing for a restful night’s sleep.
However, caffeine binds to adenosine receptors, preventing adenosine from exerting its usual effect. This reduces feelings of sleepiness and increases alertness and energy levels.
Caffeine’s Impact on Sleep
Caffeine is a stimulant that interferes with sleep by blocking adenosine, a neurotransmitter that promotes relaxation. This suppression delays sleep onset and reduces deep sleep quality.
How Caffeine Disrupts Melatonin Production
Caffeine inhibits melatonin release, which regulates the body’s sleep-wake cycle. Research shows that consuming caffeine even six hours before bed decreases total sleep time and increases wakefulness, making it harder to achieve restorative sleep.
Effects on the Circadian Rhythm
By delaying melatonin production, caffeine shifts the body’s internal clock, leading to disrupted sleep patterns, sleep deprivation, and, with habitual use, potential chronic insomnia.
Quit Caffeine
Consider quitting caffeine altogether. I drank coffee everyday for 30 years. After working at FP Sydney, I was gently persuaded to quit caffeine. That coupled with all the Naudi lives and info that FP put up on social media, it was only a matter of time. NGL, it was hard at first. I didn’t sleep the 1st two nights and had withdrawal pains. But now I don’t rely on any substance to get by. It feels really good to run off my own steam. This is only possible from prioritizing health and movement, that leads me and you to feeling energised. Then we are able to wind down in a way more optimally.
The Importance of Darkness for Quality Sleep
There was a time in my early 30’s, when I would have to sleep with the tv on. Going from that, to absolute darkness was a bit of a journey, but a necessary one. I have noticed that as I get older into my late 40’s, I have to have things way more sewn up than I did back then. I notice more change with even the smallest of details.
Darkness plays a crucial role in promoting restful sleep by stimulating melatonin production and supporting the body’s natural sleep-wake cycle. Even small amounts of light can disrupt sleep quality by signaling wakefulness to the brain.
How Dark Should Your Room Be?
For optimal sleep, your bedroom should be as dark as possible. Light exposure, even from alarm clocks or electronics, can interfere with deep sleep.
Ways to Minimize Light Exposure:
Use Blackout Curtains: Block outside light from street lights and headlights.
Eliminate Small Light Sources: Cover or remove glowing electronics and nightlights.
Wear an Eye Mask: If complete darkness isn’t possible, a sleep mask can help.
Dim Lights Before Bed: Lower light levels an hour before sleep to signal the body to wind down.
Limit Screen Use: Reduce blue light exposure from phones and tablets before bedtime.
A darker sleep environment promotes deeper sleep stages, improving cognitive function, memory, and overall restfulness.
I now sleep in a completely blacked out room so that I can’t see my hand in front of my face. While writing this article, I bought red lights for my house to turn on at about 7pm. I bought different shaded blue light blocking glasses: yellow, orange and red, to filter out unnatural sources of light. I change my brightness settings on all devices too. My daughter has even jumped in on the adventure.
Sleep Hygiene: Tips for Better Rest
Your sleep environment and habits significantly affect sleep quality. Practicing good sleep hygiene can help you achieve more restful and restorative sleep. Research has shown that maintaining proper sleep hygiene can improve overall well-being and reduce the risk of sleep disorders. Here are some key tips to optimize your sleep routine:
1. Establish a Consistent Sleep Schedule
Going to bed and waking up at the same time every day, even on weekends, helps regulate your circadian rhythm. Consistency signals to your body that it's time to rest, making it easier to fall asleep and wake up naturally.
2. Limit Blue Light Exposure
Blue light from screens can interfere with melatonin production and disturb sleep. Try to reduce screen time in the hour before bed or use blue-light-blocking glasses.
3. Designate Your Bedroom for Sleep
Your brain associates environments with activities. To strengthen the connection between your bed and sleep, reserve your bedroom for sleep only. Avoid using your bed for activities like working, watching TV, or eating, as this can confuse your brain’s association with sleep.
4. Avoid Eating Close to Bedtime
Eating too late can disrupt sleep, as the digestive process interferes with your body’s ability to relax. Ideally, leave at least 2 hours between your last meal and bedtime to allow your body time to digest and prepare for rest.
5. Optimize Your Sleeping Environment
If you share a bed with someone who moves around a lot during the night, consider using separate linens. This can help reduce disturbances and improve sleep quality. Additionally, keeping the bedroom cool, dark, and quiet can enhance sleep.
Conclusion
In conclusion, sleep is a fundamental pillar of health, influencing physical recovery, cognitive function, and emotional well-being. By understanding the stages of sleep and adopting healthy sleep hygiene practices—such as maintaining a consistent schedule, limiting caffeine intake, and optimizing the sleep environment—individuals can significantly enhance their rest and recovery. Additionally, the role of mechanotransduction and biomechanics in sleep quality highlights how the body's tissues respond to mechanical forces during sleep, influencing musculoskeletal health and circulatory efficiency. Prioritizing these factors can lead to improved overall health, increased energy levels, and enhanced daily performance.