Introduction
People underestimate the importance of
sleep, disregarding it as just another daily
process. The average person thinks sleep is
a place where you go to bed and lie
stationary throughout the night. Sleep is a
natural, mental and physical recovery tool
that should not go unnoticed. Many people
waste precious time and money trying to
achieve the perfect nights sleep and can
suffer the consequences.
This book contains all the very latest proven
methods of sleep, how to adopt them and
why. Helping you develop a recovery routine
that works in harmony with the circadian
clock, increasing the quality of recovery, by
maximizing your personal best performance
consistently. Through my experience as an
Elite Sleep Coach I will show you case
studies in which I have improved athletic
performance by development of sleep cycles.
When searching for solutions many will
simply focus on increasing the use of short
term energy stimulants, herbal supplements,
prescribed drugs and or changes in nutrition,
diet, and exercise routines. Some adopt
more specific relaxation tools, sensory
techniques, behavioural and cognitive
schemes. Whilst many will still simply take for
granted they will eventually fall asleep every
day and accept the consequences of a good
or bad night because they know no different.
However, in isolation, or a random
combination of these interventions inevitably
prove to be unproductive or damaging.
Sleep and the natural process of sleeping
has therefore become the key issue in this
recovery process. New techniques and
routines are now being adapted to, on the
one hand to provide an acceptable level of
recovery from sleeping, but more significantly
to improve and maintain an athletes personal
performance mentally and physically.
Sleep, together with exercise and nutrition, form
the three pillars of good health. Sufficient good
quality sleep is vital to keeping us healthy and
productive.
Whether it’s sport or any other type of job, we all
know that a lack of sleep and a decreased level
of performance are inextricably linked. Therefore,
understanding the mechanics of sleep becomes
of significant importance to professionals and
coaches.
Take control of your sleeping habits and routines
and protect the quality of your personal
performance, life and your relationships with
others.
The first small steps are always the most
important ones, so a change in perception of
what sleep is all about is a key step before you
read the book. If you think of sleep as Mental and
Physical Recovery (MPR) then you will gain more
benefits from sleep and not simply go to sleep
because we are too tired to remain active.
4 KEY
ELEMENTS
Sleep Well
Eat Well
Hydrate Well
Exercise Well
MARGINAL GAINS
1% FACTOR
THE EXTRA EDGE
PERFORMANCE
ENHANCEMENT
 Chapter 1
Understanding
Sleep
The average healthy human will spend
300,000 hours sleeping in one lifetime. So the
need to understand sleep has become vastly
important in today's society, as there is a
growing percentage of the population with
sleep disorders. There are over 180,000
people suffering from sleep apnoea in the UK
alone, sleep disorders such as this can be the
eventuality of many other health issues. The
DVLA have accounted that 20% of all fatal
accidents on the road are due to drivers falling
asleep at the wheel. Sleep should not be
taken for granted, as it OF
is anSLEEP
important daily
A SHORT HISTORY
process.
Sleep has been a process humans have
needed for thousands of years. Sleep is key
to recovery and being able to function the
next day. Roger Ekirch published a paper
which showed that as humans we used to
sleep for around 12 hours in two 6 hour
chunks through the night. The 8 hour sleep
did not come about until the turn of the 20th
century. Ekirch believes that this is due to,
“improvements in street lighting, domestic
lighting and a surge in coffee houses - which
were sometimes open all night.” (Ekirch;
2001). The growth of caffeine cultures,
pressurised jobs and late nights out has
caused the world to slowly shift away from
focusing on the value of sleep, so that they
can find more hours to stay awake for various
reasons.
Throughout the shift in sleep patterns the one
thing that has remained constant alongside
sleep, has been the...
CIRCADIAN CLOCK
To maximise your potential recovery, you
must reshape your daily routine to correspond
with the circadian system.
Governing all our body functions is the 24
hour circadian clock (deep inside the brain)
which cycles through phases known as
circadian rhythms. (circ = about, diem = day).
Synchronizing all your internal systems from
sleep-wake cycles, levels of alertness to
mood and digestion, so we have a bio-
harmony with the outside world.
It is a natural rhythm for every day following
sun up/down and the associated changes in
light, temperature and season. In every 24
hours this process triggers biological
functions which are vital to performance and
recovery.
Light is a primary control factor and in today’s
ever increasing time poor, technologically
advanced world, our own personal pro-active
lifestyles are continuously fighting against
this natural clock routine.
Modern day lifestyles and technology
advancement continues to create conflicts
with this natural rhythm, so a balanced
consistent approach to any daily routine can
help protect you from the counter productive
side effects and promote a healthier longer
life.
CIRCADIAN CLOCK CONTIUED... What percentage of your day do you spend
asleep – How many hours?
You can end up sleeping anytime, in anyway,
9 hours per day = 274 per hours month =
on anything, anywhere with anybody. 21st
3,285 hours per year
century sleeping performance recovery
techniques, can help define sleeping routines 7.5 hours per day = 229 hours per month =
in the modern day. 2,748 hours per year
We have two natural sleep periods (am-pm)
with two important stages essential to normal
body physiology.

The circadian clock may control our bodily functions and encourage sleep, but to truly understand
sleep you have to know what happens when you close your eyes.
SLEEP IN STAGES
First stage (NREM 1):
The frequency of your brainwaves starts to
decrease as your brain itself begins to calm
down. You can be easily woken in this stage
and it is the lightest stage of the sleep cycle.
Second Stage (NREM 2):
Breathing will get slower and heavier. While
your eyes begin to roll slowly from side to side
as your brainwaves continuously decrease.
Your body temperature will decrease and your
heart rate will begin to slow down.
Third Stage (NREM 3):
Your brain blocks any external stimuli, such as
the wind whistling outside or your partner
snoring. It will also block any internal stimuli,
such as I am feeling hungry or I have a
meeting tomorrow. Your muscles will begin to
relax and your brain will rest, reducing the
activity in parts of the brain related to thought,
reasoning, language and problem-solving.
Fourth Stage (NREM 4):
Brain wave activity has become minimum, you
will be in deep sleep and basically cut off from
the world. This part of sleep revitalises your
psychological and physical well-being as it is
associated with the production of growth
hormones that are important in repairing
damaged tissue. It is very difficult to wake Did you know?
anyone from this stage as it is referred to as
'deep sleep'. Randy Gardener has the
record for longest time spent
Fifth Stage (REM):
awake, 264.4 hours (11 days
In the final stage you will experience Rapid
24 minutes). Gardener's
Eye Movement (REM), everything begins to
health was monitored
speed up as your body works harder. Your
throughout the period of
heart will begin to pump faster, as does your
sleeplessness, afterwards he
breathing and your eyes will rapidly move from
had serious cognitive and
side to side.
behavioural issues, these
included mood,
concentration, short-term
memory, paranoia and
hallucination.
 Chapter 2
Sleep Performance
Lack of sleep not only affects how awake you
feel during the day, but also has many other
knock on side effects. Suffering any form of
side effect from sleep deprivation can
massively hinder sporting performance.
Understanding how your body works can help
to improve your sleep and thus improve your
sporting performance.
IMPACT OF POOR SLEEP ON
PERFORMANCE!
Some professional athletes travel all over the
world and have very strict training schedules,
but by understanding sleep and finding a
method to suit you, you can massively improve
sporting performance. This chapter will explore
the side effects of sleep deprivation, how it
effects athletes and look at case studies into
sleep deprivation, to help you understand the
benefits of sleeping well.

Attaining quality sleep can determine your performance throughout

the day, recovering efficiently can ensure a gold at the Olympics.

The Great British Sleep Survey shows that people who sleep
poorly are twice as likely to suffer from fatigue and tiredness.

Sleep deprivation can result in aching muscles, due to the fact

that you are not achieving the necessary benefits of sleep and
recovery. Your muscles will not get the chance to repair the
damaged tissue, this will have impacts throughout the day.

Although not as common, sleep deprivation can cause

dizziness, headaches and nausea. If you are experiencing
symptoms like these, it is recommended that you visit your
doctor.

Jet lag sleep disruption leads to performance failures, mistakes

and misjudgments.

Sleep deprivation increases the risk of heart disease, heart

attack, heart failure, irregular heartbeat, high blood pressure
and stroke.
There can be an increased risk of diabetes. A study of over
1400 participants showed that individuals who routinely only
had a few hours of sleep, were more likely to suffer from type
2 diabetes.
 A study published in the Journal of Clinical Endocrinology and
Metabolism in 2002 suggests that many men with sleep
apnoea develop low testosterone levels.

Sleep deprivation can lead to memory lapses or loss.

Obesity has been linked with poor sleep, in a study of 9000

people. Researchers found that people who averaged six
hours of sleep per night were 27 percent more likely to be
overweight than the people who managed seven-to-nine hours
of sleep and people who only averaged five hours of sleep per
night were 73 percent more likely to be overweight.
Samuel J. Oliver, from the European
Journal of Applied Physiology conducted
a study in 2009. Reviewing the impact of
one night of sleep deprivation on an
endurance test showed that going 30
hours without sleep decreases the
endurance performance of an athlete.
However, the perception of effort
remained the same between both sets of
athletes. Suggesting that sleep
deprivation may cause the perception of
effort to decrease so they do not run as
far, but run with the same intensity.

IMPACT OF QUALITY SLEEP ON

PERFORMANCE!

Better quality sleep can lead to:

Improved relationship management.

34% increase in mental and physical performance.

54% increase in alertness, reaction, awareness,

willingness and concentration.

Better mood and motivation. An

improvement in wellbeing.

Better weight management.

10% increase in cardiovascular performance.

Increased stamina and energy.

Upper lower postural rehabilitation.

Quicker injury recovery time.

Better eye and limb co-ordination.

 Enhanced memory, knowledge and retention.
Boost skills such as risk and decision making.

Optimise functioning of the nervous system.

REACH YOUR GOALS

In the workplace sleeping recovery fatigue, Marginal gains and the all important extra 1%
insomnia and other mental and physical sleep edge factor can create constant optimal
associated disorders, is estimated to cost UK performance.
companies billions every year.

In sport it can mean the difference between

short and long term success and a
consistent performance level.

STANFORD BASKETBALL SLEEP Mah started work with a sleep expert William
STUDY Dement, MD, PhD, a professor of psychiatry
and behavioural sciences, they studied a
In a study appearing in the 2011 July issue of
men's basketball team. Over the course of two
SLEEP, Cheri Mah, a researcher in the
basketball seasons, Mah and colleagues
Stanford Sleep Disorders Clinic and Research
Laboratory, has shown that basketball players worked with 11 healthy basketball players. The
researchers asked the players to maintain their
at the elite college level were able to improve
normal night-time routine (sleep for around 6-9
their on-the-court performance by increasing
hours) the players had to do this for 2-4 weeks
the amount of time they slept.
and then aim to sleep 10 hours each night for
The study proved that “sleep is an important the next five to seven weeks.
factor in peak athletic performance,”. In the
paper, Mah and colleagues wrote that “athletes Over the last several years Mah has
investigated sleep extensions in other Stanford
may be able to optimize training and
sports teams including football, tennis and
competition outcomes by identifying strategies
swimming. She has presented abstracts with
to maximize the benefits of sleep.”
preliminary findings on these that suggest a
Extensive research has shown the impact that trend: More quality sleep leads to better overall
sleep debt has on cognitive function, mood performance.
and physical performance. Despite this, Mah
and her colleagues looked at the effect that (Journal of Sleep; VOLUME 34, ISSUE 07;
sleep extension can have on performance. 2011)
Intuitively many players and coaches know
that rest and sleep are important, but it is often
the first to be sacrificed. Healthy and adequate
sleep hasn't had the same focus as
other areas of training for peak
performance.
At the end of the sleep extension period, the Sleep researchers across the world have
players ran faster 282-foot sprints (16.2 discovered that sleep deprivation has a big impact
seconds versus 15.5 seconds) than they had on mental and physiological processes within the
at the baseline. Shooting accuracy during body. Poor quality sleep will affect your
practice also improved, free throw cardiovascular performance, metabolism, the levels
percentages improved by 9% and 3- of information your brain can process, and your
point field goal percentage increased by 9.2%. emotional response to required tasks… During
Fatigue levels decreased following sleep sleep, your brain has a chance to sort, prioritise
extension, and athletes reported an and file all the information you have taken in during
improvement in practice and in game. the day. But miss getting the quality of sleep you
The findings suggest, it is important for sleep need and your mental functioning will decrease
to take precedence over a long period of time, nearly twice as fast as your physical performance,
not just before the game day. Mah called so although you may feel physically fit the following
optimal sleep an “unrecognised, but likely day, the chances are you won’t be able to recall the
critical factor in reaching peak performance.” tactical information you were given during training,
Mah claimed that the findings may be and you will struggle to make effective decisions
applicable to all athletes. during a match or an event.

A LIFETIME Want it or Waste it?

ASLEEP
• 70% of adults do not get enough quality
sleep
• Average 3000 hours of sleep per year
300,000 hours of sleep per lifetime,
spending a third of your life asleep.
We spend HOURS snoozing not sleeping
We spend HOURS getting off to sleep
We spend HOURS tossing and turning
We spend HOURS going to sleep early or
sleeping in later
We spend HOURS wake-napping in meetings,
on trains, tubes and when we appear to be
working

EMOTIONAL STABILITY 2. Condition Symptoms:

Even minimal levels of sleep loss result in an
increased perception of effort. You will feel
more fatigued, your mood will have dropped
and you will not be in the type of mental state
needed for a top performance. It is important to
establish a consistent sleep pattern.
Changing your schedule for more than two
days or sleeping more than an hour longer on
weekends disrupts your body’s biological
clock. If you want to perform when it matters
you can’t afford to have you performance
hampered by lack of sleep.
Symptoms indicating over exertion can
be classified in the following way:
1. Movement coordination symptoms:
-Increased incidence of disturbances in
movement.
- Disturbances in rhythm and flow of
movement.
- Lack of ability to concentrate.
-Reduced power of differentiation and
correction.
-Diminished powers of endurance, strength,
speed. Increase in recovery time, loss of
'sparkle' (competitive qualities).
- Reduced readiness for action, fear of
competition, giving-up in face of difficult
situations, especially at the finish.
-Confusion in competition, departure from
usual tactics.
-Susceptibility to demoralising influences
before and during competition.
-Increasing tendency to abandon the
struggle.
2. Psychological symptoms:
-Increased irritability, obstinacy, tendency to
hysteria, grumbling, defiance, increased
quarrelsomeness, avoidance of contact with
coach and colleagues.
- Over sensitivity to criticism, or increasing
indolence, poor incentive, dullness,
hallucination, anxiety, depression,
melancholy, insecurity.
Close observation can help eliminate the
possible serious side effects of over-stressing.
As soon as symptoms are noticed, loading
should be reduced and recovery pursued. All
performance checks and competition
pressures must be removed and active
recovery put in their place.
INFORMATION PROCESSING
During sleep our brain has a chance to sort,
prioritize and file all the information we have
taken in during the day. Mental functioning
decreases nearly twice as rapidly as physical
performance, so your athlete may feel
physically fit but chances are he/she can’t
recall the tactical information you gave them
yesterday during practice, therefore they will
struggle to make effective decisions during a
match or event.
CARDIOVASCULAR PERFORMANCE
A consistent lack of sleep has been shown to
reduce cardiovascular performance by 11%.
So how much sleep do you have to miss
before this begins to happen?
Studies have shown that 30-36 hours of sleep
deprivation can result in a loss of performance.
If an athlete needs eight hours’ sleep yet only
gets six, he/she will accumulate enough sleep
debt in 15 days to significantly reduce their
cardiovascular performance. Think about an
athlete cramming for exams late into the night
and getting up for an early morning training
session. In just over two weeks his/her athletic
performance could be impaired.
 Chapter 3
Modern Day
Techniques

MODERN DAY SLEEPERS

Adopt a sporting chance.
Many more individuals use alternative, natural ways to
reduce the outcomes of their sleep problems.
Some centre on nutrition and diet, while others use
herbs and supplements, some have faith in the good
effect of exercise, relaxation and sensory techniques,
meditation or behavioural and cognitive schemes.
Frequently people use a mixture of these approaches
to help relieve the symptoms of their sleep complaint.
However, in isolation they can prove damaging.
Technique Info
Healthy Eating Not only is it important to
have a healthy diet,
particularly for athletes,
but eating the right food
at the right time of the
day is also important. You
should avoid high sugar
food before bedtime as
they are likely to give you
lots of energy and deter
sleep, however foods rich
in tryptophan can
encourage sleep.
Exercise Some light exercise
before bed can be
constructive as it aids
digestion and uses up
any built up energy left
from your day.
Hydrotherapy Can be as simple as
taking a bath, particularly
with Epsom salts. This
raises body temperature
which helps the body
adjust for sleep.
Aromatherapy This may include placing
aromatic oils near the
bed such as Roman
Chamomile Oil which is a
natural sedative or
spraying a lavender bed
linen spray over sheets.
The bottom line in sports conditioning and fitness
training is stress, not mental stress, but adaptive
body stress. Athletes must put their bodies under
a certain amount of stress to increase physical
capabilities. If the stress load is appropriate then
the athlete's performance will improve but if the
stress load is inappropriate then a state of over-
training/burnout could come about for the athlete.
Advantage Disadvantage
Not only does this help Some people can find
sleep, having a healthy trying to eat well to be
diet can have many other stressful which can
benefits such as counteract the sleeping
increased energy and benefits however as an
fitness and an improved athlete, healthy eating
immune system. should be important
anyway.
Can encourage fitness as Some people can find it
well as sleep, and leads to be very time
to a healthy lifestyle. consuming and
Additionally, going for a unnecessary, especially
walk can be a chance to if training hard
clear the mind of any throughout the day.
stresses and worries
before bed.
This method is very easy Must be done at least two
and can be done hours before bed or may
everyday if necessary cause you to become
and is a more relaxing overheated, also must be
alternative to exercise. only a few degrees
warmer than body
temperature as a hot bath
may cause you to
become weak and
sweaty as well as your
blood vessels to dilate
causing strain on the
heart.
Not only can these help Cannot be used regularly
encourage sleep faster as your nose becomes
but will also make your accustomed to the smell
room smell delightful. and it may no longer
have the same effect.
PERSONAL SLEEP PROFILE
Your personal sleep profile is determined by
many early years factors, driven by your up
bringing and what makes you tick. Planning
everything you do around your personal
profile, making changes to bad habits, routines
and misconceptions maximises recovery and
increases performance.
A personal sleep profile can characterise what
adjustments need to be made to your sleep
routines to achieve the optimal advantages of
sleep and recovery.
Something that needs to be taken into account
when creating a sleep profile is whether or not
your are an AMer (morning person) or if you
are a PMer (evening person).
Up at the crack of dawn? Wide awake and
raring to go? Or are you still up and about,
getting things done long after midnight?
AMer:
Enjoy breakfast, best meal of the day -
naturally wake - find it easier to work in the
morning - most alert around midday - suffer
more from jet lag - don't tend to fall asleep
during the day - prefer to exercise in the
morning - find it difficult to work shifts - go to
bed early.
Unfortunately, your body clock will be more
rigid, but it is important to keep a Constant
Wake Time (CWT) to relay to your body and
mind when to sleep.
If your job or lifestyle is forcing you to stay
awake for later hours. Then a nap for 15
minutes may help you recover to be more
productive. Make sure not to go over 15
minutes of sleep as you may enter 'deep
sleep'.
To really change your sleeping profile to
accomplish your Personal Best. You will need
to reshape your image of sleep to correspond
with your lifestyle, psychology and body.
Many things can effect your personal sleep
profile, such as:
• Your sleep-wake cycle
• How many hours you spend at work.
• Who you sleep with.
• What you have in your room (stereo,
alarm, phone, computer).
• How easy it is for you to fall asleep.
• How alert you are through the day.
• What you do before you sleep.
• How much caffeine you consume.
• What time of the day you are most
productive.
• Your posture when sleeping.
PMer:
Skip breakfast - best meal dinner - alarm clock
wake - easier to work in the afternoon - most
alert early evening - cope better with jet lag –
have naps - prefer evening exercise - easier to
work shifts – have variable sleep times - stay
up later and sleep later into the am period on
non work days.
For an ideal night's sleep you would want to
have a CWT everyday of the week. But if you
are an Pmer you are more likely to cope better
with waking later.
If you are finding it hard to remain awake
during the day especially in the mornings, in
meetings, as a passenger in a car or even
talking to a friend, a solution would be to take
allocated naps during the day or before a
night-shift to recover.
Something else to take into consideration
when creating a personal sleep profile, is your
posture when you are sleeping.
Looking at sleep postures in bed provides an
opportunity to assess if you adopt healthy
sleeping positions. Certain sleep postures can
have an effect on the heart, breathing,
digestion and skin so there are health benefits
in understanding better how any population
goes to sleep.
The foetal position is the most common, it is
also considered as the perfect postural
alignment. It protects the heart to promote
good circulation to the muscles as they relax
and creates a naturally aligned spine and
neck.
You may adopt other sleeping positions during
the night such as the yearner, starfish, log,
soldier etc. You will want to try to remain in the
foetal position for as long as possible. As this
promotes healthy sleeping and posture.

To learn your sleep profile or to kick start a

new sleep routine, try to keep a Sleep Diary.
Complete a weekly diary recording routines,
timings, sleep-wake cycles, what you are
eating before bed and what you are doing
before bed for two months.
You can review your routines and make the
necessary adjustments that will help generate
a perfect nights sleep.

10 STEPS TO IMPROVE SLEEP

QUALITITY
1. Create your own sleep profile
2. Check current habits
3. Identify current sleep wake cycles
4. Check your diet
5. Check your/for allergies
6. Check your food and fluid intake
7. Check your exercise routine
8. Check your sleeping products
9. Check your room and environment
10. Check your personal activity recovery goals
More knowledge - Better preparation –
More consistent sleep quality
SLEEP GUIDELINES

During a seven day period a healthy adult benefits from a consistent 7.5 / 8 hour nocturnal
sleep period. Common example: is in bed at 10.30pm asleep at 11pm (cortisol slump) and
wake at 6.30am. The key is to keep your plan consistent every day. When you don’t
achieve the full period, this can be recorded as sleep debt (fatigue) and then requires two
or three consistent nights to reset the balance. Sleeping past your wake time and/or going
to bed earlier to increase the hours is detrimental.

We have two natural sleep periods, nocturnal and afternoon, so for some occupations or
individuals, taking shorter cycles balanced with nap periods to boost and balance is
common.

During the day get as much midday day light as you can and take regular 5 minute breaks
to allow thought processing to take place to reduce anxiety and worry into sleep periods.

Maintain regular food and fluid intake times, a well balanced diet and exercise (cardio)
routine. But don’t apply this into the last 90 minutes before sleep.

Plan the last 90 minutes into your sleep time as recovery time preparing to sleep. Eat your
last main meal before this period and any later snacks taken 2 hours prior to sleep to avoid
sleep hunger, full bladders and awakenings. Download - unwind - organize clutter – to do
lists – mental physical harmony is what this period is about. 60% reductions in deep sleep
stages can be experienced because of matters that are left unresolved.

High carbohydrate milk drinks and B5 Vitamins reduce the production of the energy
hormone cortisol which helps sleepers who do not feel the effects of the natural slump
around 11pm.

Dark, cooler bedrooms and products, 16 – 18 degrees and blackout provides the
optimal environment to trigger sleep. Increasing the production of the sleep hormone
melatonin. Even better if you raise your body temperature by two degrees (quick
shower) before getting into a similar cool bed.

When using blackout tools remember you need light to wake up refreshed. An alarmed
wake in the dark may result in hitting the snooze button. Light therapy tools help with a
more natural wake.

You need product harmony with you and your room to get the right mattress, duvet,
pillows and linen to control temperature, protect against constant sleeping positional
changes and to breathe easily without disturbance. Hard mattresses and heavy high tog
rated duvets are all unfavourable.

If your products are wrong everything else you do can work against your plan. For
example, a cool dark room with a very hot duvet.

Adopt a confident approach to sleep periods – they are not a waste of time they actually
create quality time.
 Chapter 4
Sleep-Wake Cycles
SLEEP-WAKE ROUTINE (SWR)
Keeping a SWR throughout the week and even
on the weekend, aligns your sleep routine with
your body clock. This makes it far easier to
wake up and go to sleep naturally. In a short
space of time you will begin to feel more alert
and focused.
Planning a nocturnal sleep wake routine on 90
minute cycles rather than hours provides more
control, consistency and harmony with the
circadian clock.
A proven natural healthy adult SWR would
take advantage of the natural energy slump
which occurs around 11pm combined with a
constant wake time consistent with and shortly
after sun rise.
Go to sleep at 11pm- Wake up at 6.30am = 5 x
90 minute cycles and 7.5 hours + 30 minutes
(15 minutes either side going into and waking
from a sleep state) is commonly known as 8
hours.
This SWR achieves 1,825 recovery cycles
within 2,920 hours asleep from 8,760 hours
per year (33%).
9 hours = 6 x 90 minute cycles
7.5 hours = 5 x 90 minute cycles
6 hours = 4 x 90 minute cycles
4.5 hours = 3 x 90 minute cycles
This target would then be broken down into
quarters, months, weeks and days, using a
flexible sleep wake schedule which can adapt
to suit the constant ever changing
circumstances whilst maintaining a greater
degree of control.
Sleep at 11pm/wake at 6.30am:
Every day target
Sleep at 12.30am/wake at 6.30am:
Applied for longer hectic days
Sleep at 2am/wake at 6.30am:
Applied for special events
Key to any SWR is to plan ahead looking to
maintain a constant every day wake time and
only adjust the sleep time, whilst recording or
being mindful of your overall sleep recovery
cycle targets.
Use a planned nap period to make up for lost
cycles and for short periods of adjustment
(days). Quality sleeping is achieved through a
consistent undisturbed pattern of 90 minute
sleep wake cycles. In each sleep cycle our
recovery target is to unlock a balanced mix of
key recovery periods called STAGES.
Just before you fall asleep, beta brain waves
(the type of brain waves that occur when you
are awake) are replaced by alpha waves.
Alpha waves indicate a state of being awake
yet deeply relaxed.
Once you have been in this state for between
5-20 minutes, the mind and body will be ready
for the first stage of sleep.
Stage One:
Light Sleep - muscle activity slows down -
electrical activity in the brain slows down -
twitching may occur - easily awakened.
This stage can last between 10 seconds and
10 minutes and is a light sleep. Breathing
becomes shallow and your muscles rapidly
begin to relax (sometimes giving you a sense
of falling, which can result in a physical reflex
such as kicking out with your legs).
Stage Two:
True Sleep - breathing and heart rates slow
down.
This stage lasts between 10-20 minutes and
experts believe that it marks the beginning of
actual sleep, as most people are virtually blind
and deaf to most external stimuli.
Get up at the same time every day, including
days off and weekends.
Stage Three and Stage Four:
Deep Sleep - during stage three, the brain will
produce delta waves of high and low frequency
- breathing and heart rates are at their lowest -
rhythmic breathing and low muscle activity
then form in stage four.
During these stages REM SLEEP may occur.
Rapid Eye Movement is when the brain is most
active, more so than when awake and occurs
normally after approx 70 minutes. Although we
are not conscious, and effectively paralysed,
breathing, heart rates and blood pressure all
increase.
Experts have found that the body’s recovery
processes peak during these stages, metabolic
activity is at its lowest and the hormonal
system increases the release of growth
hormone. After about 30-40 minutes at stage
four you will retrace stages three and two, but
instead of returning to stage one you will move
into rapid eye movement (REM) sleep.
The cycle of sleep stages are repeated
between 4-6 times night, but as they repeat the
duration of stages three and four decreases
while REM increases. Several short periods of
waking up for 1-2 minutes occur about every
two hours or so, but occur more frequently
towards the end of any sleep period. But you
will not remember these moments if they last
less than two minutes.
SLEEP OPTIMISATION
Calculate your current status by adding up the
hours of sleep achieved in one week from
Monday to Friday only. Record a day when you
felt alert and at your peak and the hours of
sleep achieved the previous night. Multiply that
number by five and subtract that from the
week’s total amount of hours.
Zero indicates a balanced and optimized plan.
Negative or positive equals an accrued debt or
over sleeping. This leads to sleep deprivation
making you at a disadvantage as you are less
focused and less alert.
Examples:
7.5 hours per night = 37.5 hours per week - 7.5
hours x 5 = 37.5 hours = Zero feeling
recovered mentally and physically every day.
5 hours for 3 nights, 7.5 hours 5th & 6th night
= 33 hours – best day 5th day > 7.5 hours x 5
= 37.5 hours = negative 4.5 hours.
A poor plan that always leaves you under slept
can lead to many significant mental and
physical side affects short and longer term.
Think of sleep as a series of 90 minute
cycles rather than hours.
In each cycle the five sleep stages essential to
normal body physiology and recovery can be
unlocked. You must be fully prepared for the
main nocturnal period to enable this to function
naturally. A good sleep routine must be
followed to formulate a good sleeping pattern.
Constant every day wake time: Identify a wake
time which can remain the most consistent
throughout any period and work back in 90
minute slots to identify the sleep times. These
sleep wake cycles can then be forward
planned into any period or at least used as a
conscious guide as the events of the day
unfolds.
Use the rule that one shorter nocturnal period
can be reset by two consistent planned
periods and/or balanced with a nap.
Trying to catch up on lost sleep, by going to
bed earlier or sleeping in later can be
damaging.
An athlete will use an eight hour period as the
bench mark, made up of 5 x 90 minute cycles
providing 7.5 hours, with 15 minutes going into
a sleep state and 15 minutes from wake to
become fully aware of the surroundings.
 Chapter 5
Activity & Recovery
Planning
PRE-SLEEP
Having a pre-sleep routine is vastly important
as it helps prepare you body for bed. This can
help your mind process your thoughts and
worries and help your body adjust for sleep.
Sleep is a working progress if you want to
achieve the best effects from sleep then you
need to implement a pre-sleep routine. This
should provide the individual with the
knowledge to prepare themselves for the best
night's sleep possible.
PRE-SLEEP IN STAGES
Stage 1:
6pm - 7.30pm
Complete your last main meal as digestive
upsets can keep you up during the night.
Stage 2:
7.30 – 9pm
Complete a favourite 20 minute light aerobic,
yoga or meditative exercise routine (take a
walk, bike ride for example). This helps the
digestive process and creates a feeling of
well being. Then create some personal space
for 10/15 minutes, sitting quietly to simply
allow yourself to download your day and plan
for tomorrow. This should be a positive
thoughtful process not over stimulating
negative one.
Control how well you sleep, being prepared for
sleep is as important as sleeping. Sleep is
based around 3 x 90 minute slots which are
important recovery and preparation periods to
enter a sleep state.
Stage 3:
9pm - 10.30pm
This period is all about preparing yourself,
your bed and bedroom for the perfect night's
sleep. So think about pamper, relax, unwind,
rather than stimulating tasks.
Fresh clean linen and a cool well aired room.
Avoid too much unnatural electrical light (TV,
phone, tablets and laptop) and increase
exposure to darkness which triggers the
production of Melatonin the sleep hormone.
By increasing your melatonin you will prepare
your body clock to fall asleep, this will make it
easier when it comes to getting under the
sheets.
Stage 4:
10.45 – 11.00pm
Get into bed, curl up into the foetal position
and let go.
SLEEPING THROUGH THE DAY
CAUGHT NAPPING
Controlled Recovery Period (CRP)
We have two natural sleeping periods am and
pm. A nap is not only used as an energy
boost , but also to deal with the loads of
information we receive daily. Recent studies
published to the journal of Science, suggests
that there is a significant amount of new
connections between neurons, meaning that
more learning has taken place.
Our brain craves for us to stop the flow of
information and rest for a short period, this is
why we need to 'turn off the keep active switch'
with regular short breaks and a midday nap
when required.
A nap improves the levels of Cortisol (energy
hormone) in the blood and helps to balance
other hormones making us feel a whole lot
better.
For those who cannot switch off in bed, get
off to sleep easily or worry about problems, a
nap can be the perfect natural solution.
Signs that notify us that we need sleep can be
different for everybody. Some feel energy
slumps or experience memory lapses, others
simply fall asleep at will whenever they stop,
some even enter a sleep state and continue
working.
Whatever your warning alarm maybe the key is
to take an alarmed nap for 20 minutes within a
30 minute period, so that you do not drift into
the deep sleep stage known as (REM).
Unfortunately if you sleep more than 20
minutes, you run the risk of having difficulties
waking up and when you do manage to wake
up you will probably feel worse and in turn
disrupt your nocturnal sleep.
Key highlights:
Strengthens consciousness
Wakens fatigued senses
Decision making – Memory – Mood
Stress – Worry – Anxiety
Vitality of body and spirit
Motivation for exercise
Brain functionality – Reflexes
Body hormone harmony.
Everyone is physically able to nap. But when
working through periods of exhaustion, people
employ methods that hinder this natural ability.
For instance, in order to stimulate short bursts
of energy, we consume caffeine, and high
calorie/high fat/high sugar containing foods
and drinks. All these products interfere with our
ability to fall asleep.
Securing a safe place to nap where there are
no disruptions from ringing phones or passers-
bys will help a lot. Darkening the nap area or
wearing an eye mask stimulates the sleep
inducing hormone, melatonin. Melatonin is a
hormone that is produced by the pineal gland,
it controls your sleep wake cycles and is
impacted by light.
We have two natural sleeping periods,
nocturnal 11pm – 6.30am and midday 1 - 4pm.
The ever increasing work, social and lifestyle
pressures, puts even greater emphasis on
being able to take control of your recovery
routine before it takes control of you.
Adopting a daily activity recovery plan in
harmony with the natural 24 hour circadian
clock unlocks the full mental and physical
performance benefits.
The Circadian clock triggers many of our
internal body functions and is in turn triggered
by light, dark and temperature. Understanding
these key recovery indicators (KRI’S) helps
you plan ahead and minimise the counter-
productive side affects created by the
constantly changing extraneous influencers.
As important as a pre-sleep routine is a post-
sleep routine, what procedures should you
follow in the morning to begin your day well.
POST-SLEEP IN STAGES
Stage 1:
6.30-6.45am
Wake up at this time everyday, even at the
weekends, this will promote consistency to
your body clock. Go across to your window,
open the curtains and soak in the daylight.
Stage 2:
6.45-7.15am
In this time go to the bathroom, wash and
clean yourself. This will make you feel
refreshed and more alert.
Stage 3:
7.15-7.30am
Have a healthy breakfast as the right diet can
build energy for the day ahead. If you are an
AMer you may want to perform your exercise
in the morning. Exercise can improve energy
levels and make you more wakeful.
Stage 4:
7.30-8.00am
If the night before you made a to-do list, then
review this for the day ahead, so that you are
fully prepared. If you still need further
stimulation to begin your day, it would be
advisable to take some caffeine. This is only a
suggestion for when you did not sleep
particularly well, as you do not want to become
dependent on caffeine to function.
 Normal Day
Below is an idea of the average day for a
business person for example:
7.15am – Alarm goes off, hit snooze, go
back to sleep.
7.55am – Wake up, in a panic about being
late. Head to the bathroom.
8.10am – Finish in the bathroom, throw on
some clothes.
8.15am – Rush out of the house and into
the car.
8.30am – Stuck in traffic. Feeling stressed
and agitated, forgot your phone, turn
around to go get it.
9.30am – Arrive late to the office. Drink lots
of energy drinks and coffee to feel more
awake.
10.30am – Beginning to feel hungry due to
lack of breakfast, start snacking on
chocolate and biscuits at desk, not really
done any work yet.
11.00am – Important business meeting,
struggling to keep eyes open.
12.30pm – Lunchtime, pop to shop for
sandwich, eat at desk.
2.00pm – More business meetings,
beginning to feel slightly more awake.
4.00pm – Starting to become tiresome,
procrastinating.
5.00pm – Swiftly head home.
6.00pm – Dinner Time, eat lots of
unhealthy food to make up for lack of food
during the day.
7.00pm – Begins to work, feeling guilty for
not getting more done at work.
8.30pm – Friend messages you to come
out, take more caffeine to keep you awake.
12.30am – Get home after consuming lots
of alcohol.
1.00am – Head to bed, leaving the light
on.
Perfect Day
Below is an idea for the perfect day for a
business person:
6.30am – Wake up slowly and naturally.
6.35am - Get out of bed, go to the
windows and open the curtains for some
daylight.
6.40am – Go to the bathroom.
7.15am – Get dressed.
7.30am – Make a healthy breakfast and
enjoy some herbal tea whilst preparing for
the day.
7.55am – Leave the house.
8.15am – Stuck in traffic. Feeling calm and
ready for the day, whilst listening to your
favourite song.
8.55am – Arrive in the office, greet
everyone and get on with work.
11.00am – Business meeting, feeling alert
and engage in the conversation.
12.30pm – Lunch, head out of the office,
grab some lunch, go for a stroll in the
daylight.
1.00pm – More business meetings in
which you are sharing your ideas and
thoughts.
3.00pm – Nap time if possible, if not take
some time out.
3.30pm – Back to work, feeling alert, get
lots done.
5.00pm – Head home.
6.00pm – Dinner time, have a healthy
dinner, eat enough so you are not left
feeling bloated. Also this leaves enough
time for digestion to process.
7.00pm – Enjoy some TV.
8.00pm – Go for a walk.
9.00pm - Dim the lights and turn others off.
Begin to write out what you will be doing
tomorrow.
10.00pm – Have a warm bath.
10.45pm – Curl up in the foetal position
and go to sleep.
 Chapter 6
Environment
Preparation
SLEEP ENVIRONMENT A room can now be a make-shift cinema,
The design of the bedroom changed from lounge, kitchen, bathroom, party room, etc.
a sleep room to an amalgamation of The conventional room has changed and a
many other rooms. room is no longer just for sleep and sex.
CURTAINS
Over recent years there has been a gradual
move away from heavy thick curtains to
blinds and thin curtains. This could be
because it is far cheaper to buy thin curtains.
When achieving your personal best sleep this
must be amongst your top priorities. Thick
curtains are useful as your melatonin is
controlled by light. A recent study by Oxford
University researchers for the institute of
Cancer Research found that light could be
linked to obesity. The study involved over
100,000 women aged 16 and over.
PILLOW
The pillow is vital for postural care, a pillow will
stop you from straining your neck when you
sleep. If you wake up with a stiff neck or pain
in your back then you may want to look at
replacing your pillow. People who sleep on
their back and in any side position, will need
the help of a pillow to allow for better posture if
their mattress is not suitably profiled to them.
MATTRESS
You will spend a third of your life sleeping, so
choosing a new mattress is quite important. A
mattress must mould to the body shape, height
and weight with ease. The spine, neck and
other muscles need high levels of comfort so
that they do not get stiff.
Unfortunately, many bed sales managers will
have lied to you.
• There is no such thing as the
magic one-size-fits-all mattress.
• Just because it is more expensive
does not mean it is better.
• Just because it says it is 'visco-
elastic' or 'ortho-deluxe' does not
define it as more comfortable.

DUVETS
You will need a duvet to keep you warm
throughout the night, however you do not want
to be sweating. This means that a duvet must
be right for you during different seasons.
Tog ratings can be hard to understand so here
is a breakdown:
A tog is actually a unit of thermal resistance
used to measure the insulation of a material.
3.0 Tog - A lightweight duvet mostly
used in the summer time to keep
cool.
4.5 Tog - A summer duvet.
9.0 Tog - A duvet needed for autumn
time when it gets slightly colder.
10.5 Tog - Is for those who have a
colder house.
13.5 Tog - For the cold seasons, or
for those who prefer to stay hot
when they sleep.
TEMPERATURE
Try to keep the room temperature somewhere
between 16°C -18°C. The temperature of your
body and your brain's sleep cycle are closely
associated.
SLEEP ROOM
This may sound obvious and borderline
condescending, but make sure to have a
bedroom for two things, SEX and SLEEP. Do
not turn your bedroom into a cinema,
kitchen, club/pub or a study room. The
psychology of the bedroom will change to
becoming a sleep room, this will relay to
your body clock that when you go to the
bedroom, you are going to sleep.
Furthermore, refrain from having electrical
devices in your bedroom as these can
interfere with sleep, as they hum with
activated energy.
CLEANLINESS
When you are tired the last thing you want to
think of is cleaning your room, yet it may make
that difference that you have been searching
for. De-clutter your room to sleep better.
INSECURE
If you have a comfort blanket, favourite teddy,
pillow use it where ever you go and sleep.
Security and the knowledge you’re secure is a
key factor. Reducing the fear of vulnerability
when you are at your most susceptible during
sleep. Take the time to ensure all doors and
windows are locked, check fire exits when you
are away from home and do whatever helps
make you feel less exposed.
High Efficiency Particle Arresting (HEPA)
Air filters sit hidden in your room as in most
cases they emit no noise and no light. Air filters
remove dust, mould, spores, dust mites, pet
dander, allergens even trap anthrax spores.
SILENCE Unfortunately, parents caring for young
Remove and or subdue any aggravating and children will not be able to fully eliminate
aggressive noise(s), such as traffic from background noise; their parental vigilance
outside or your partners snore, introduce white means they stay alert and as a result get
noise (womb like sounds of security). Create less sleep. Having children is an
complete blackout in your bedroom, have no extraneous variable that can not be
ambient light, studies have shown that ambient
light can cause obesity and sleep deprivation.
stopped.
 Chapter 7
Product Profiling
SLEEPING KIT
Sleeping JUST OK
We all accept that we can sleep on anything,
anywhere or anytime. We all accept how ever
tired we feel when we wake we have a
natural ability to focus throughout the day and
do what needs to be done. We all accept we
sleep JUST OK and just get on with it...
Why should anyone else care about what
they provide for you to sleep on and with?
Our parents say:
“Your brothers or sisters old bed will do!”
“You can have our old bed when you get
married!”
“That university bed in the dorm is fine!”
“That hotel bed the night before your 100m
Olympic final is fine!”
“We can use the pillows and duvets we
already have.”
It should come as no surprise therefore that
bed shops and bed departments do the same
and concentrate on how beds look and not
how well you sleep on them.
The products we sleep on and with are crucial
to what sleeping habits we adopt and
therefore control how well we sleep.
The quality of our sleep determines how we
perform and what can be achieved every day.
Sleeping JUST OK is the norm which means
we can fall asleep at the wheel of our car on
the motorway, on a train or a plane, in a
meeting or behind our desk.
When buying a mattress people say things
like:
“That’s a nice frame!”
“It’s got a mattress in it!”
“Let's lie down on it!”
“It’s hard and orthopaedic!”
“It’s got loads of stuff in it!”
“Let’s get it then it must be OK...”
If you only knew that, just like everything else
we purchase to enhance the quality of our
performance and our lifestyles, these
products are actually designed for us, to help
us get the maximum regenerative benefits
from sleeping.
Our height, weight, body shape, aches and
pains, allergies, partners, occupation and
lifestyle should all be taken into account.
What are you sleeping on tonight?
Does it suit your specific needs?
SLEEP HYGIENE
You share your bed, bedroom with bugs!
Dust mites millions upon millions of them.
They have warmth, a food source (your
dead skin scales) and it is humid and safe.
Simply pure heaven for this mite unless you
suffer from allergens (eczema, allergic
rhinitis, asthma).
Whether you do or do not suffer from bed
bugs, keep your room and products cleaner,
fresher, aired and minimalist. Adopt a new
approach to your products and your room
itself. How you care for and replace them.
Poor sleep hygiene creates poor sleep quality
and valuable sleep hours wasted.
THE GREAT UNWASHED
Replace or change your bed linen and
bedding every year, every season. Fresh
clean and cool bed linen is one of the
strongest inducements for a good nights
sleep. Choose linen carefully so you can
apply a fresh clean set more frequently. Clean
your bedding more often, once a week is not
enough.
POSTURAL CARE
What do you sleep on and with?
Are they designed like your favourite pair of
trainers? (Soft, flexible and yet very
supportive)
Does it mould to your shape with ease,
cushioning sensitive limbs, and joints
muscles?
Does it simply make you look good?
Can they adapt from a walk in the park to a
pounding at the gym?
Is it the right size and fit?
Is it designed for your physical profile and
needs?
Is it the most comfortable personal products
you have in your every day collection?
How often do you replace them?

The key is perfect postural alignment and

pressure relief, being able to adopt the key
sleeping position (foetal) and remain in it long
enough to optimize each sleep cycle. Protect
the heart to promote good circulation to the
muscles as they relax and a naturally aligned
spine and neck.

As we adopt the many other common

positions such as the starfish and the yearner
in addition to our natural foetal position. The
key is to not be encouraged by our products,
to use these sleep products constantly
through the night to get back to the natural
foetal position as much as possible.
UNDER COVERED
One so called orthopaedic, chiropractic
mattress called for example the “ortho deluxe”
in a bed shop is correct for all types of back
problems, whether you are 20 stone or just 8,
male or female, professional athlete or office
worker?

Sleeping products are made of stuff you know

little about, there are thousands of them and
they are camouflaged by titles and jargon.

It is important to note that the majority of

mattresses and sleeping products are
designed separately to any bed base, frame
or room. So whatever style preference and
function you require or have already. You
should select from personal profile.

You should ask yourself three questions:

1. Was this mattress designed for me?

2. Does the pillow and duvet match me
and my mattress?
3. Will the linen improve or disturb the
way I sleep or how my other products
perform?

A mattress on the floor is a bed!

SLEEP INVESTMENT
Spending £1000 on what you sleep on and
with is a personal investment of £200 a year
over 5 years, or £100 for 10 years. The UK
average for purchasing sleep products is
actually £400, with products kept in use for up
to 15/20 years.

In that time, you could have actually slept on

these products for 14,600 hours (8 hrs per
day) or 1,825 pints of sweat later. It should be
no surprise that we have such poor sleeping
habits and there are ever growing concerns
surrounding sleep debt.

The influx of a psychoactive caffeine culture

has lead to the general populous thinking that
investing in sleep products is redundant as
you can revive yourself with energy drinks or
coffee.

When investing in sleep products the main

thought is to spend as much as you can
afford on new products that are made to last.
Best practise however is to spend less but
wisely and replace your products on an
annual basis.
SLEEPING PRODUCTS
Practical guidelines to ensure you get the
right kit...
SIZE MATTERS
Sleeping surfaces need to be large enough to
allow natural movement during sleep to
maintain valuable blood flow and good
circulation.
1 x adult requires 1m x 2m of sleeping
surface ideally or a standard single size 90cm
x 191cm
Having a larger surface area to sleep on is
particularly relevant to Starfish and Free
faller’s.
Different working schedules dominate sleep
routines in early career building and life.
Relationships with planned life partners are
born and developed in these hectic stress
filled times.
Do you have separate beds?
Are you in separate sleeping rooms?
How important is your sleep quality?
Get advice or create your own sleeping kit
profile:
Height – weight – body shape – postural
concerns – sleeping concerns – room
environment – hot or cold sleeper – allergies
– breathing – partners – anything that can be
identified as something you need or would
like to ensure you can maximise every
sleeping period.
CHOOSING A NEW MATTRESS
It is common place to select or be advised on
a firmer mattress as a suitable surface to
sleep on. However, this is a misconception
driven by a general consumer 'miss-
understanding' that a harder, firmer system
will provide better postural or back care and
last longer. Ideally use softer layers or
toppers to build a sleeping surface.
Mattress layers must accept body shape and
weight with ease as if you require no pillow at
all to sleep with. The spine, neck vertebrae,
shoulders, joints and muscles require high
levels of pressure sensitivity and comfort.
Constantly adjusting positions, pillow
hugging, upper body aches and pains, lower
back pain, over heating, heavy breathing,
snoring, fatigue and sleep debt are common
factors of incorrectly profiled products.
Before you go near a bed shop identify your
personal and partner sleeping profile
Ectomorph: narrow, smaller bone structure-
toned torso
Height range 1.52m > 1.98m - Weight range
44kg > 83kg
Mesomorph: medium bone structure-
muscular torso.
Height range 1.52m > 1.98m - Weight range
51kg > 89kg
Endomorph: larger bone structure- broader
shoulders.
Height range 1.52m > 1.98m - Weight range
64kg > 95kg
(1kg = 2.2 lbs - 1stone = 14lbs) (1.52m = 5ft
> 1.98m = 6'6ft)
Hard work: Select a firmer (orthopaedic)
mattress and use a separate pillow to fill any
gaps between the shoulder and head to
support and relieve pressure. However, this
approach can be negative as the pillow
becomes the key component to make the
mattress more comfortable but does not
remain consistent when natural adjustments
in position are made during sleep.
Expensive products and materials that can
last for decades: These products cannot
guarantee sleeping without disturbance. Less
expensive fit for purpose mattress layers,
purchased on a more regular basis is a better
performance and hygiene option.
Pillow Hugging: Naturally, single sleepers will
adopt a side position facing something that is
familiar to them, a window or a door. With
partners however, we compromise on which
side of the bed to sleep on and adopt a back
to back position when finally entering a sleep
state. From this point and through the entire
sleep period we will always try to stay in or go
back to this position.
As pressure begins to build on the shoulder
and hip, blood circulation becomes restricted.
Raising the arm and placing it under the
pillow with a slight adjustment to the hips
going to a more front position is common.
However, this position means the pillow
becomes almost redundant, a lot of pressure
is placed on the neck, vertebrae and the
spinal column into the lower back remains
twisted. Sleeping for long periods in this
position and or completely on your front is the
cause for many postural concerns after sleep.
CHOOSING A NEW PILLOW
Pillow huggers break a pillow structure down
quickly. With the correct mattress a pillow
should only be part of your sleep kit to
support when relaxing in bed or deal with
specific issues such as temperature and
allergies. Ideally your actual sleeping pillow
would be very slim to simply balance your
head and comfort. Sleep hygiene is vital with
pillows so ensure you can wash them easily
and air them everyday. Cheaper fibre can be
a better alternative to expensive natural filled
products.
CHOOSING A NEW DUVET
Research this! Because if you don’t know
what a tog rating is or how certain materials
perform, react and feel, then when combined
with you, your sleep wear, your mattress and
your room it could all add up to overheating in
your sleep. Disturbed sleep patterns and poor
quality sleep are the common side effect.
What happens to the duvet?
• A third said they slept with one arm or
leg sticking out of the duvet.
• 16% said they preferred to have both
their feet poking out of the bottom.
• 14% roll themselves entirely up in the
duvet.
• 12% covered themselves with the
duvet entirely.

Heavy breathing/snoring: The soft upper

pallet vibrates when breathing heavily through
the mouth or nose. Common when adopting a
back sleeping position, with the head raised
by a pillow restricting air flow as the muscles
relax in sleep. Disturbed sleeping patterns
and anxiety about sleeping develop, quality is
reduced, relationship issues can be
aggravated and ultimately more serious
clinical sleep issues.

A correctly profiled mattress and being able to

easily adopt the correct sleeping position is
the best way to resolve these issues. Specific
anti snoring pillows rarely work in isolation
and clinical interventions can make sleeping
overall more complicated.
CHOOSING LINEN
Good quality, white, soft touch cotton (300
thread count), pure linen, or specialised
microfibre, which can be easily washed at low
and higher temperatures, retains its quality
and feel after regular machine washes and
remains cool to the touch. This is a vital part
of your sleep kit covering all the other parts
and being directly in touch with your body and
skin. Clean, fresh, cool bed linen every night
is our goal.
Choosing sleep wear
GET NAKED
Sun up sun down = Temperature up or
temperature down
The less you wear in bed and the type of
duvets, lessen the possibility of entanglement
and over heating.
A room that is too warm or too cold interrupts
a sleep pattern. If your partner has a different
preference for what the temperature should
be, try to accommodate each other.
CHOOSING A BED BASE
On the whole the products you actually sleep
with are made independently of any style of
base. So don’t just accept what is provided
with a bed you like. Select a sleep kit that
best suits you and add it to the bed base of
your choice.
Beds and bedrooms should be a “private
sanctuary” reflecting your own style, just
remember when your in bed for 7/8 hours it’s
the products you actually sleep with that
unlocks how well you sleep.
50 % of adults suffer from thermal
incompatibility with their sleeping partners
There are solutions:
Boys turn it down the girls turn it up
Bed socks, electric blankets, PJ’s
Room temp up above 20 degrees
The best side of a pillow is the cool side
 Chapter 8
Sleep at Home &
Away
IN BED WITH
Things to consider:

How many people sleep in hotel rooms every

year?
What sorts of people use hotels?
What do we do in hotel rooms?
How many people used room 101 NY Hilton
this year before me?
What did they get up to in my room?
When did you last clean or replace my
mattress pillows and duvet?
Can I control the room temperature?
Is this a noisy room?
Can I add some of my travel sleeping products
to yours to make it more comfortable?

Many hotels now take sleeping seriously.

MANY STILL DON’T.
TRAVEL FATIGUE
Is a combination of the stress and the sleep
debt accrued when travelling. Travel fatigue
can reduce judgement and decision making
by 50%, communication by 30%, memory by
20% and attention and awareness by 75%.
DEALING WITH JET LAG
HOW MANY TIME ZONES?
3hours | 4hours | 5hours | 6hours | 7hours | 8hours | 9hours | 10hours | 11hours | 12hours
Jet lag is caused by disruption of your 'body
clock', a small cluster of brain cells that
controls the timing of biological functions
(circadian rhythms), including when you eat
and sleep. The body clock is designed for a
regular rhythm of daylight and darkness, so
it's thrown out of sync when it experiences
daylight and darkness at the 'wrong' times in
a new time zone. The symptoms often persist
for days as the internal body clock slowly
adjusts to the new time zone.
With a carefully timed program of light and
dark at the times your body clock is most
responsive, you can quickly reset it to the
new time zone. Instead of taking a week or
more to adjust to an intercontinental journey,
you can become fully adapted to the new
time zone in just one or two days.
A successful time zone shift depends on
knowing the exact times to seek and avoid
bright light. Exposure to light at the wrong
time can actually make jet lag worse. The
proper schedule for light exposure depends a
great deal on specific travel plans. Taking a
night flight to Tokyo, for instance, creates very
different demands than a day flight to Los
Angeles. Personal variables are important
too; if you're a PMer you'll typically need a
different schedule to an AMer.
Journeys crossing up to two time zones do
not require lights. Sometimes even quite long
journeys will not cover many time zones, for
instance South America/USA, South
Africa/Europe.
Did you know?
That some sporting
professionals can spend more
than 300 days away
competing in events.
PRE-TRAVEL
-Adjust your sleep routine with your
destination's time zone routine.
- On a short trip of less than 48 hours stay on
home time as much as possible That means
eating at the times you would at home,
staying out of the light when you'd normally
be in darkness at home (use sunglasses or
stay indoors), and avoiding important
meetings during your optimal sleep time.
EN ROUTE
-Use sleep triggers from your normal
routine.
-Use an eye mask, pro sound pillow and ear
plugs.
-Change your watch to your destination
time.
-Relax your muscles with gentle stretches
and walking.
ON ARRIVAL
-Exercise in the morning to help reset your
body clock.
- If you're staying somewhere unfamiliar,
make sure the room isn't too hot or too cold
and ask that you're not disturbed when trying
to sleep.
-Use sleep triggers from your normal
routine.
- You will feel most tired between 3am and
5am home time. Work out when this will be
and avoid important meetings, take a
strategic nap or use caffeine during this time
under advice.
-Avoid exercise within 2-3 hours of asleep
time.
HEADING HOME
-Make a note of factors that helped you
avoid travel fatigue and beat jet lag - and
anything that caused you stress. Use this list
to help you plan for your next trip.
One method of reducing jet lag is to shift your
body clock to the destination time zone before
you fly. Upon arrival your body clock should
be synchronised to local time and there
should be little to no jet lag.
The pre-adaptation schedule to follow will
depend upon the number of time zones to be
crossed, your sleep schedule at home and at
the destination, and the number of days
available to try and adapt. The body clock can
shift by 1 hour per day and trying to shift more
quickly will result in the clock being out of line
with the sleep/wake cycle and further jet lag
type problems. If you imagine that you are
flying 5 time zones eastwards from New York
to London then you would need to shift your
body clock earlier in time by 5 hours and to
do this you can use early morning light. Begin
shifting your schedule 5 days before the flight.
Each day you should shift your bed time and
wake time 1 hour earlier. So if you normally
sleep on a 11 pm – 7 am sleep schedule, 5
days before the flight you should get up at 6
am and to go bed at 10 am, 4 days before the
flight you should get up at 5 am and go to bed
at 9 pm etc. In addition to shifting your sleep
times, upon awakening you should also use a
bright light box for at least an hour. The use of
the light box does not need to be continuous
and short breaks for showering or making
breakfast will not reduce its effectiveness.
This sort of schedule is the ideal but may not
be possible for everyone if they still need to
go to work or college in the days before their
flight. However, even shifting by 30 minutes
per day for 5 days or just shifting by 2 hours
during the last 2 days before flying will help to
adapt the clock and reduce the duration of jet
lag.
DURING YOUR FLIGHT
What to do during the flight will very much
depend on the direction that you are
travelling, the time of day that your flight
arrives and departs, your sleep schedule at
home and at your destination, and the
amount that you have shifted before you fly.
However, keeping yourself hydrated and not
drinking too much alcohol is important for
your wellbeing as well as your levels of
alertness and sleep patterns upon arrival.
LIGHT THERAPY ON ARRIVAL
Adapting to the new destination time zone is
as much about avoiding light as it is about
seeking light at the appropriate times. When
considering the best time to avoid or receive
light at the destination we need to refer to the
home time that the body clock is still set to.
If we consider our example eastward flight
from New York to London and assume that
we haven’t pre-adapted at all then we need to
shift 5 hours earlier in time upon arrival. An 11
pm – 7am sleep schedule in New York is
equivalent to sleeping 4 am – 12 pm in
London and so you need to push yourself 5 h
earlier in time to get on an 11 – 7 pm
schedule in London. If your flight leaves New
York at 9pm local time and is 6 hours in
duration it will arrive in London at 8 am local
time, which is 3 am New York time. You want
to phase inadvance and so don’t want to
receive any light before 5 am New York time
(10 am London time). Therefore, you should
avoid bright light by wearing sunglasses until
10 am London time and then you should get
lots of bright light using a light box or by
going outside. If you assume that you can
shift earlier by 1 hour per day then the
following day you should avoid light until 9
am, and until 8 am on the subsequent day,
and then upon awakening at 7 am on the
third day.
If we consider the westward flight for London
to New York and assume that you haven’t
pre-adapted then you need to shift yourself 5
hours later in time. An 11pm – 7am sleep
schedule in London is equivalent to sleeping
6 pm – 2 am in New York. If your flight leaves
London at midday and is 8 hours in duration
then it will arrive at 3 pm New York time,
which is 8 pm London time. You should use a
bright light box any time between 5 pm and 11
pm New York time, which is 10 pm till 4am
London time. You should avoid bright light
between midnight and 4 am in New York,
which is 5 am till 9 am in London. So if you
cannot stay asleep all night you should make
sure that you do not turn bright lights on as
this will not help your body clock to shift. If
you assume the timing of your clock shifts
later by 1 hour per day then the times to avoid
and seek light can also be shifted 1 hour later
in time each day until your sleep patterns are
re-aligned.
Long haul flights north or south do not involve
extreme changes in time zones but the process of
travelling and the associated disruptions to sleep
can result in severe fatigue upon arrival. Travellers
will usually recover from this within a day or two but
light therapy can still be useful. The ability of light to
acutely boost mood and alertness can be used to
boost the way you are feeling. Using a light box or
going for a walk outside upon awakening or after
lunch will directly act on the relevant brain areas to
enhance your alertness and mood.

Travelling abroad, long distances and time zones

east and west, creates a number of different factors
which need to be considered. Planning ahead is the
only real solution to protect how quickly you adjust.
In principle maintaining your normal time zone
routine for short trips can produce better results.

Adjusting against the “Food Clock” for longer trips

also has proven success.

This means fasting but hydrating just before and

during a flight and then taking the next meal at the
same time and same food according to the time
zone. Example: Leave in the morning - Last meal
was breakfast – Fast - Arrive in the morning eat a
breakfast meal and then lunch and dinner.

Strategic napping is always better than no sleep.

Naps improve performance and alertness. Once
you arrive in your new time zone, work out when
your body would normally be sleeping and schedule
a strategic nap for that time. Optimum nap time is
20 minutes but allocate yourself 30/45 minutes to
get to sleep and wake up. Any more and you'll fall
into a deeper sleep and wake up groggier than if
you hadn't napped at all.

Always give yourself 15 minutes to wake up from a

longer nap and don't nap too close to your main
sleep period.

Be aware of when you're going to be sleepiest and

don't book important meetings for that time. For
example, travel from London to Hong Kong (eight
hours ahead) and you'll hit slump time between
11am to 1pm - it's the equivalent of 3-5am at home.
MEDICATIONS
Non-prescription sleep medications usually
contain antihistamine to induce drowsiness.
But they have little effect on the structure of
sleep, so your sleep patterns aren't changed.
Sleep medications aren't recommended
during a flight. That's because they could
affect your ability to follow the cabin crew's
directions in case of emergency.
Be aware that medications can stay in your
body for a long time and cause temporary
problems with memory and attention. Ground
test any new medications at home before you
travel. Take the lowest effective dose for the
shortest period of time.
EYE MASKS
Eye masks are common ways to protect from
external interference or create a feeling of
sleep state. It is however a better approach,
to address these issues in other ways as they
block natural senses required to ensure we
feel safe and not vulnerable to enter sleep.
Use black out curtains for light and white
noise machines to cancel out noise.
Even when our eyes are closed the body
responds to light signals received from the
slow rising sun, which triggers the brain to
increase production of the energy hormone
cortisol to enable us to feel refreshed and
energised ready to go into the am period
peaking into midday. Modern day
environments tend to be set up to block light
all together or not at all so a balance is
required in any sleep wake routine. On wake
ensure you get exposure to daylight, get light
into the house quickly and/or get outside.
Wearing sunglasses is common in
sport but can be counter productive if used
without advice or care.
LIGHT & DARK
Ensure your room is dark with no ambient
light (street lights, electrical devices) and
remember as the sun rises our natural alarm
clock is activated so be conscious of this
during the seasonal changes in summer
/winter.
PRESCRIBED DRUGS
Prescribed drugs can interfere with your sleep.
For example, diuretics, ('water tablets') various
antidepressants, steroids, beta-blockers,
various slimming tablets, painkillers
containing caffeine and various cold remedies
containing pseudo ephedrine.
Sleeping pills very often have adverse side
effects, including negative performance
consequences. They should only be used as
a last resort and considered for very short-
term solutions and be under medical or
professional supervision.
Over-the-counter remedies and supplements
may not be rigorously tested so their long-
term effects are still unknown and not
normally effective in isolation. If you start
taking regular sleeping tablets or other
sedative drugs, and then stop, a 'rebound'
effect may occur. The 'rebound' effect means
your sleep will be even worse than before you
started.
The side effects of sleeping tablets:
• Drowsiness the next day
•Clumsiness and confusion during the night
(especially if you have to get up)
• Tolerance to sleeping tablets may develop if
taken regularly
ALCOHOL
Alcohol is a legal social drug, that can make
people feel very good or bad in a relatively
short period of time. Although alcohol acts as
a sedative, the sleep it produces offers poor
recovery benefits.
Alcohol is widely used as a sleep remedy but
it can disrupt sleep. Plus, while it can knock
you out, it can cause temporary sleep apnoea.
While scientific research shows that a
nightcap doesn't promote sleep, if its part of
your sleep routine then it will help you.
Moderate consumption is acceptable,
however if you want to perform at your very
best, avoid it.
CAFFEINE
Found in many products from chocolate to
painkillers, so always check product
ingredients carefully and be aware of how it is
to be consumed. 5mg per day.
Use caffeine strategically. Yes, it disrupts
sleep, but if you know how long its effects
last, it can help you to manage your sleep.
Get the most from your tea or coffee by
working out when you will be at your most
tired and having a cup then, rather than
drinking it throughout the day.
 Chapter 9
Common Disorders
INSOMNIA
A persistent difficulty of falling or staying
asleep, leading to impaired daytime
functioning. At least 1 in 5 adults do not get as
much sleep as they need or would like. This is
not a stationary statistic, it is ever increasing
by the day.
Symptoms include:

• Not being able to fall asleep

• Waking up too early
• Short periods of sleep
• Waking up for long periods
• Not being able to go back to sleep
This problem has to become quite severe
before a sleeper will identify with the term. Mild
forms are common and if ignored can develop
into more serious ones.
•If you fall from being awake to feeling tired at
any time during the daylight hours,
• Find it difficult to maintain concentration or
become easily distracted,
•Become a little irritable and stressed for no
apparent reason,
• Just feel low,
If the symptoms are ignored the individual
concerned can suffer increasing physical and
mental dysfunction.

SLEEP STRESS It is also common to have a few bad nights in a

This can be caused by trying to hide emotional
pain and relationship conflicts by keeping them
to oneself, only to find that they can never let it
go. To promote an overall feeling of well being,
talk about your issues with a trusted friend, in
individual counselling, or in group therapy.
Whatever the initial cause, worrying about poor
sleep, and worrying about feeling tired the next
day, are common reasons for the problem to
become even worse. Be more confident, short
periods of waking each night can be normal,
do not become anxious when this happens.
period of high adrenaline, stress, anxiety or
worry. This is often just for a short time and a
normal sleep pattern will resume after a few
days. Athletes can adopt techniques to control
these events. Take your breaks during the day
to allow the natural brain function, of
information download, to take place.
A thought displacement plan is a vital tool
when entering a planned sleep state. Trying
too hard to get to sleep or staying asleep
creates the vicious cycle of increasing anxiety,
which perpetuates wakefulness. Get out of bed,
leave the room for 20 minutes and stare at the
fridge in the dark and then return to bed when
bored.
Make a conscious effort to relax pre sleep and
adopt a pre sleep routine. Make a to do list of
things you have to do and want to do, put it
with your keys, in that safe place where you
always go before you leave your home
without thinking.
EYES WIDE SHUT
In the UK we are experiencing a massive
efficiency problem as sleep deprived
employee’s peak in the morning, then become
sluggish in the afternoon.
How can we be expected to be amongst the
world’s elite when our workers can’t even keep
their eyes open?
PLANNED NAPS CAN BE GOOD - NAPS
TAKEN THROUGH OVER TIREDNESS IS
NOT!
BORING ACTIVITIES DO NOT CREATE
SLEEPINESS, THEY REVEAL IT
Every car driver knows the phrase “tiredness
kills.” Travelling at 70mph on the motorway, in
one of the most dangerous places you can be
and yet we cannot control falling asleep? A
mere few seconds blackout can be fatal.
Repetitive, mental, physical low level visual
stimulus can trigger an uncontrollable sleep
state to occur.
“Are you still with us Miss Smith” asks the boss
at the monthly PM meeting.
I so love falling asleep on the train, in public,
with strangers and colleagues, all my
belongings easily available, mouth open,
drooling and snoring away.
Sleep is a time to rejuvenate and recover so
that we wake feeling refreshed and ready for
what is ahead. Not just spending hours of
wasted time every day not knowing what
you’re doing.
Sleep is the natural performance and recovery
enhancer, free and easy to apply.
No gym membership required.
The amount of sleep required varies
considerably from person to person. Results of
tests indicate that people like to sleep
anywhere between 5 and 11 hours, with the
average being 7.75 hours.
If you need an alarm clock to wake you up,
wake up feeling tired and under slept, find
yourself having to catch up on sleep on days
off and at the weekends then these are just
some of the common indicators (KRPI’S) of
poor sleep quality.
AWAKENINGS
Alcohol disrupts the normal sleep wake cycle.
Although it may help some individuals fall
asleep because of its depressive action,
alcohol disrupts normal sleep architecture and
can lead to early awakenings. Avoiding
caffeine is particularly important after lunch.
This includes coffee, tea, stimulant drinks,
chocolate and many more products.
Get your preferred water intake in during the
day not just before bed.
A large glass of water by the bedside informs
your brain to wake and drink it.
If you eat and drink late or close to sleep time
the brain remains active controlling the body
functions to digest it.
ALLERGENIC
15% of the population are allergic to their
duvets and pillows and this number is growing.
Your pillow after only a few months will be 10%
heavier because of your lost skin scales and
perspiration trapped in the fibres.
On average we lose up to a litre of sweat
naturally during sleep. Dust mites love
bedrooms, beds, bedding and they poo a lot.
Poo (faecal particles) = Allergens
Dust mite allergens, dust and general
pollution, heavy in the air affect your breathing
even for non sufferers and in turn make it more
difficult to remain asleep.
PRESSURE ULCERS &
GASTROINTESTINAL
It is important to change position during sleep
to maintain adequate blood flow and circulation
but the dominant position during sleep also
has effects on health. Lying flat, means that
stomach contents can more readily work back
up into the mouth – this may disturb sleep
without necessarily awakening the sleeper but
cause non-refreshing sleep.

HEART & LUNGS

Lying on the wrong side influences the output
from the heart and can also affect breathing,
this can be distressing and disruptive. Lying on
your back can cause snoring, reduces our
ability to breathe when our muscles relax in
sleep. It is also the most insecure position for a
human to be in, fully exposed.

BRUXISM
Bruxism is where the individual will grind their
teeth as they sleep. Bruxism is affected by
sleep position – most bruxism occurs when
sleepers are on their back or on their sides, not
when they are sleeping on their front.
SLEEP PARALYSIS
With regards to sleep, personality and health,
there is one curious relationship. It has been
observed that sleeping on your back strongly
relates to experiencing sleep hallucinations (3-
4 times more common than other positions).
Sleep hallucinations are not necessarily
related to any psychopathology but are often
associated with sleep paralysis (waking up and
not being able to move for a few seconds)

SLEEP DEPRIVATION
If an athlete requires a nocturnal sleep period
of 7.5 hours, made up of five ninety minute
cycles and only achieves six for example, they
will accumulate enough sleep debt in less than
14 days to significantly reduce their
cardiovascular performance by up to 11%.
Occupational and social lifestyles create
timings for daily activities. Internal body clocks
are however driven by natural triggers, light,
dark and temperature changes. A growing
issue for today’s 21st century population is
planning a mental and physical harmony
between activities, natural breaks and recovery
periods.
Mental functioning decreases twice as rapidly
as physical performance, so an athlete can
feel physically fit but unable to recall key
tactical information or technical functions to
make effective decisions during a match or
event. Even very small levels of sleep loss or
quality can result in an increased perception of
effort. Overcoming slight fatigue and mood
swings provides a false impression of
capability and in turn performance.
OVER TRAINING/DOING IT
Symptoms
• Disturbances in rhythm and flow of
movement.
• Reduced ability to concentrate.
• Reduced power of differentiation and
correction.
• Diminished powers of endurance,
strength and speed.
• An increase in recovery time.
• Under achievement.
• Confusion and departure from usual
tactics.
• Susceptibility to negative influences.
• Increasing tendency to abandon the
struggle to achieve goals.
• Over sensitivity to criticism, poor
incentive, dullness, hallucination,
anxiety, depression, melancholy,
insecurity.
• Changes in diet, metabolic slow down,
increased weight.
• Illness and injury.
Circadian rhythms are programmed through
evolution over thousands of years, our
biological clocks are strongly influenced by
what we do mentally and physically and the
light and dark cycles we experience every day.
SEASONAL AFFECTIVE DISORDER
We react to seasonal changes in our mood,
metabolism and behaviour. We tend to eat and
sleep more in winter reacting to the darker
mornings and shorter days. Symptoms can be
severe enough to cause considerable
physiological distress disrupting training and
performance.
September until April:
• Oversleeping am and pm.
•Overeating - carbohydrate craving leading to
weight gain
• Depression, despair, misery, guilt, anxiety
•Normal tasks become frustratingly difficult –
behaviour
•Social problems - avoiding company,
irritability, loss of libido.
• Lethargy – excuse not to act or apply
•Physical symptoms - joint pain and strain –
digestive process.
SAD stems from a lack of bright light in winter.
Nerve centres in our brain controlling our daily
rhythms and moods are stimulated by the
amount of light entering the eyes. As night
falls, the pineal gland starts to produce a
substance called melatonin that tells our body
clock it's night time; bright light at daybreak is
the signal for the gland to stop producing this
melatonin. But on dull winter days, especially
indoors, not enough light is received to trigger
this waking up process. Light is also linked to
serotonin, a neurotransmitter in the brain, low
serotonin levels can cause depression,
making it difficult to concentrate and complete
simple tasks.
As the cause is lack of bright light, the
treatment is to be in bright light every day.
Going to a brightly-lit climate, whether that's
skiing or somewhere hot, will relieve symptoms
but if that's not possible you can use an
artificial bright light. The preferred level of light
is about as bright as a spring morning on a
clear day (2500 lux), which is roughly five
times brighter than a well-lit office) and for
most people sitting in front of a light like this for
around 30 minutes a day will be sufficient to
alleviate the symptoms. You don't have to stare
at the light, so you can watch TV or read, just
make sure that light reaches your eyes.
SEASONAL SLEEPING
Things to be aware of during different
seasons:
• Curtains closed and windows open
during the cooler parts of the day
• Air conditioners, humidifiers
• Hot water bottle with iced water
• Spray water bottle to spray lightly
over skin
• Towels dampened with cold water
on forehead and face
• Aloe Vera gel cools skin
• Plenty of water during the day, stop 3
hours before sleep
• Avoid fatty foods that dehydrate
• Warm showers better than cold ones
• Frozen bottle of water in front of a fan
• Pillows with gel cooler inserts
• Cool gel pads for the top mattress
surface
• Combination tog rated duvets
SLEEP APNOEA
The airways narrow or collapse as you fall
asleep. This not only causes snoring, but
restricts oxygen flow to the lungs. In order to
breathe you wake up. Repeated bouts of
waking result in you being very tired
throughout the day - if it persists seek
professional advice.
For prolonged periods this can reduce blood
oxygen levels leading to low energy and
reduced immune system.
NARCOLEPSY
A neurological condition most characterized by
Excessive Daytime Sleepiness (EDS). A
narcoleptic will most likely experience
disturbed nocturnal sleep, which is often
confused with insomnia, and disorder of REM
or rapid eye movement sleep. A narcoleptic
may also fall asleep at any random time.
The main characteristic of narcolepsy is
excessive daytime sleepiness (EDS), even
after adequate night time sleep. A person with
narcolepsy is likely to become drowsy or to fall
asleep, often at inappropriate times and
places. Daytime naps may occur without
warning and may be physically irresistible.
These naps can occur several times a day.
They are typically refreshing, but only for a few
hours. Drowsiness may persist for prolonged
periods of time. In addition, night time sleep
may be fragmented with frequent awakenings.
ANXIETY/DEPRESSION
You may find it difficult to switch off your
anxieties about work, home or personal
problems. Poor sleep and depression go hand
in hand. Symptoms of depression include: a
low mood, lethargy, poor concentration,
tearfulness and persistent negative thoughts.
Depression is common along side poor sleep.
Treatment of depression or anxiety often cures
or improves poor sleep.
ILLNESS & INJURY
Illness causing breathlessness, leg cramps,
indigestion, coughs, itches, hot flushes etc
and injuries causing pain and discomfort all
contribute to a short or long period of poor
sleep.
HIGH EXPECTATIONS
Some people just need less sleep than others
do. If your sleep pattern and routine has not
changed, and you feel great during the day,
then you are probably getting enough sleep.
Some people think they should be able to nap
during the day - sleep 8 hours at night in the
week and 12 hours at the weekends.
Quality not Quantity.
NICTOTINE
Nicotine can be ingested through smoking or
exposure to tobacco smoke, true athletes don’t
smoke or run the risk of passive exposure.
ILLEGAL DRUGS
Cannabis, ecstasy, cocaine and
amphetamines damage your brain, your body,
and remove your desire to sleep. If you fail a
drug test, you will be banned from professional
sport and run the risk of prosecution. Just don’t
go there.
 Chapter 10
What athletes ask
me
CRP-POWER NAP: Controlled
Recovery Period
For 20 minutes within a 30 minute period
between 1pm – 4pm, 20 minutes is key so that
you do not get in deep sleep (REM). If you
sleep more, you run the risk of having
difficulties to wake up and when you manage
to wake up you will experience side affects.
The need for a power nap has to do, with not
only sufficient sleep at night, but applied to
recover, boost performance, maintain a
balanced routine and cope with the vast
amounts of information we receive. Our brain
has the need to rest and stop the flow of
information and this is why we need to 'turn off
the switch' during the day.
The signs that notify us that we need sleep are
different for each person. Some feel that
energy is reduced, others experience memory
gaps and others simply cannot keep their eyes
open.
Nap: improves the levels of cortisol in
the blood (a hormone which is considered 'bad'
when it remains at high concentrations for a
long period of time) that falls dramatically after
a night out.
Taking a power nap will improve the levels of
cortisol enough to make us feel better and
balance other hormones necessary for good
health.
Everyone is able to nap
They do not interfere with nocturnal sleep, as
long as they are controlled.
The experience of grogginess, known as Sleep
Inertia, can occur after any kind of sleep. The
culprit here is Slow Wave Sleep (SWS). This
stage is, in terms of brain activity, the polar
opposite of wakefulness, when the brain’s
electrical activity is busy multitasking and
therefore highly desynchronized (operating on
many frequencies). During SWS, we have
almost completely tuned out the external world
and our entire brain rhythm synchronizes into a
slow, uniform pattern.
Sleep inertia is the lag that occurs while the
brain once again recreates those multiple
faster frequencies. This period can be
minimized by either shortening or lengthening
the nap to avoid waking up in SWS. Otherwise,
it can be quickly dispelled by physical activity,
noise, daylight or other sensory stimulation.
KEY RECOVERY PERFORMANCE
INDICATORS
This WILL affect your cardiovascular
performance, levels of information processing
and your emotional response to required tasks.
One hour saved a day gets you 15 days back
a year or 4 years in your lifetime.
SLEEP SEX
Sex with your partner, is an essential and
natural way to release stress, anxiety and
worry. It focuses our minds on something we
know is pleasurable, exciting, rewarding and
ultimately an orgasm has an over powering
emotional effect on us if only for a short space
in time.
It has so many real benefits in every way (as a
form of exercise) and is normally acted out in a
bed, in the bedroom so it can provide real
benefits as a pre sleep activity (men can fall
asleep straight away after orgasm). It needs to
be handled carefully though as it can have the
opposite effect, if you allow the bed, where you
go to sleep, to be the only place you have sex
for example.
It is important to be aware of:
Sexual positions and postural care
Orgasms, before and after
Does your sleep position reveal anything about
your sexual personality?
Sex and sleeping recovery performance
A routine is a good practice to improve your
sleep patterns, but not for most when it comes
to sex. If one or both partners are always left
dissatisfied in some way, it can raise anxiety
and damage a relationship. In general terms it
drains vital energy away and can reduce the
level of recovery and therefore personal
performance for the hours ahead or the
following day. Some though can be revitalized,
with a healthy glow and ready to go.
In sport it’s best to handle sex with care.

At Nike employees have access to "relaxation
rooms". Nike also urges its employees to just
do it, although it calls its nap room a
"relaxation room."
The relaxation rooms offer a place of solitude
and rest where the senses are engaged by
soothing sounds and visuals and delighted by
elegant materials and calming scents. Usually
they feature massage chairs, large flat-panel
screens, aromatherapy machines, colour
kinetic arrays for light therapy, integrated
surround sound audio systems, and even
surround-visual displays that present large
scale images seen through headsets.
But when working through periods of
exhaustion, people employ methods that
hinder this natural ability.
For instance, in order to stimulate short bursts
of energy, we consume caffeine, and high
calorie/high fat/high sugar containing foods
and drinks. All these interfere with our ability to
fall asleep.
Securing a safe place to nap where there are
no disruptions from ringing phones or passers-
by will help allot. Darkening the nap area or
wearing an eye shade stimulates the sleep
inducing hormone, melatonin. While people’s
tolerance toward temperature varies, it is
important to bear in mind that when falling
asleep, body temperature drops.

References

“Camille Peri. (2014). 10 Things to Hate

About Sleep Loss. Available: http://www.webmd.com/sleep-disorders/excessive-sleepiness- 10/10-results-sleep-
loss?page=3. Last accessed 2nd Jul 2014.

Julia Layton. (2013). Is a lack of sleep making me fat?. Available: http://science.howstuffworks.com/life/sleep-

obesity.htm. Last accessed 2nd Jul 2014.

Cheri Mah. (2011). The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players. Available:
http://www.journalsleep.org/ViewAbstract.aspx?pid=28194. Last accessed 2nd Jul 2014.

http://www.dailymail.co.uk/health/article-186300/Sleep-disorders-cost-millions.html http://www.webmd.com/sleep-

disorders/excessive-sleepiness-10/sleep-101 http://health.howstuffworks.com/mental-health/sleep/basics/how-to-

fall-asleep6.htm