Sleep Tips for Optimal Performance

The average Canadian needs between 7-9 hours of GOOD quality sleep each night. If sleep is missed or diminished, it can have negative health implications

Circadian Rhythm

Our body has an internal clock known as our “circadian rhythm” that helps regulate our sleep cycle and internal processes (digestion, secretion of hormones, blood pressure regulation etc.) and provides us with optimal times to perform daily activities.  

As a shift worker your internal clock can become compromised and thrown into a different cycle.  This disruption can be detrimental to performance and health, if continued for prolonged periods without taking mitigating measures.  Sticking to a routine and following helpful tips will ease the transition and ease the body from changing schedules. 

Sleep Cycles

While we sleep our body goes through 5 phases of sleep.  Each phase plays a different role in our physiological and psychological repair and development.  

To go through all 5 phases it usually takes about 90 minutes.   When we first fall asleep the majority of time is spent in the first couple stages.  As our sleep prolongs we sleep in phases 4 and 5 more.  This is very important for our cognitive repair and development.  

It is recommended not to break up your sleep.  Get all of the sleep possible in one bout.  By breaking up your sleep, you do not receive the necessary amount of REM sleep

Ophthalmic Nerve – Effect of Light During Sleep

Behind our eyes we have alight sensitive nerve known as the ophthalmic nerve.  When this nerve registers light it gently wakes up and allows us to start the day feeling refreshed.  

Conversely, if we are sleeping in a room that has light emitting into it, it can prevent of from get the much needed sleep we require.   Therefore, it is recommended to sleep in a dark room that does not have any light entering the room. Wearing an eye mask can assist.  

Using a bedside lamp on timer can assist with waking up as the light emitted from the lamp will ease your wake up.  

Example: Notice how it is a lot easier to wake up at 5am in the summer months, than 5am in the winter months.  This is due to the natural light entering our room, and registering the ophthalmic nerve.

Effects of Caffeine and Limiting Intake

Caffeine is the most widely used drug in the world.  As a stimulant it gives us a surge of energy and feeling of being alert.  However, there is a negative effect that caffeine has on our system, if we consume too much.   The overconsumption of caffeine can have negative health factors and can greatly effect our sleep. 

To reduce the amount of caffeine intake, try natural fruit juices as means of increasing alertness.  The natural sugars will have an effect of your blood stream that will give you a more natural “boost”. 

Benefits of Napping

Short power naps are very beneficial to get a short amount of rest to feel energized when you wake up.  The optimal nap time is between 20-25 minutes.  Anything longer and you may fall into the “deep sleep” phases.   When waking up you may feel more tired than before the nap.  

Using the quiet rooms at the Divisions is a great place to rest while on lunch.  It is recommended to let someone know if you are going to take a nap, so they can check on you if you sleep too long. 

Tips for Proper Sleep

•    Sleep between 7-9 hours per night.

•    Follow a routine (if you always wake up and then workout, do so no matter what shift you are on).

•    Avoid caffeine, alcohol or nicotine before sleep.

•    Ensure your room is dark.  Even light from your TV or cell phone is enough to disrupt your sleep.

•    Get all your sleep at one time.  Do not break up your sleep.

•    Using a sleeping mask and ear plugs may assist with staying asleep.

•    If you have trouble falling asleep, using a mindfulness or mediation app

Questions

If you have any questions please contact the Fitness & Healthy Lifestyles Unit for more information