how to hack your sleep for your best performance
Is it possible to perform your best without sleep?
Aside from proper nutrition and immune health, sleep is one of the most important aspects of performance whether that be how you show up in your daily life or outside. The truth is most of us aren't getting good quality sleep and/or enough of it.
Why is sleep so vital?
Our body relies on this downtime to conduct various functions and to recover, specifically: to clear out waste products created during the inflammatory process that takes place with physical movement, replenish focus for the day ahead, generate energy, and support immune health to fight off sickness. When your body is in this state of deep rest, your liver does all it's hard work like binding and removal of waste products. And on top of all that, sleep is absolutely nonnegotiable for cognitive health + function. Long-term insomnia can be devastating to nervous system health (that includes your beloved brain).
To my outdoor lovers, those who recreate regularly, those who have jobs requiring them to be hands on- there may be a struggle with sleep for a number of reasons. Some of those being: physically demanding work leading to physical stress, and perhaps emotional stress too.
Here are some underlying reasons I typically see regarding poor sleep:
Poor sleep hygiene
Pain
Nutrient or mineral deficiency
Not eating enough
Stress
Circadian rhythm dysregulation
A congested liver
Kidney deficiency
Hormone fluctuations
External circumstances (uncomfortable room, bed, temperature, lighting, snoring partner, not feeling safe, etc.)
What these manifestations might look like:
You’re training hard and not recovering well.
You’re having a restless body or body pains during sleep.
Your mind just won’t stop going when it’s time for bed, or you’re “wired but tired.”
You randomly wake up in the middle of the night.
You constantly wake up to go pee.
You’re tossing and turning, unable to be comfortable.
So how can you support a night of sleep that allows you to keep returning to your joy in outdoor spaces without that barrier?
How to Get Your Best Sleep
Explore Magnesium. Our body is constantly using our daily inputs of nutrients (food) for movement, focus, stress responses, and any other needs. If we're not properly replenishing, eating enough, and/or if our food quality is low (sometimes this may be due to soil health), we can end up with a nutrient deficiency. Topical magnesium (Magnesium chloride) oil or Magnesium glycinate are two great options. Both are supportive to muscle relaxation, while the latter also promotes calm.
Magnesium-rich foods: Dark chocolate, kale, dark, leafy greens, avocados, nuts and seeds
Support Liver Function. Like I mentioned above, while we're sleeping, our liver does the dirty work. This organ is responsible for around 500 functions, and is essential for: filtering through and binding excess hormones, toxins, allergens, and substances like alcohol. If there is congestion present in the liver, we may experience wake times between 1-3am and more anger/irritability daily. I love a daily herbal coffee with powdered dandelion root is an easy way to support liver function.
Turning off electronics at least one hour before bed. It can be tough to put down the phone, and for some, it may even be a way to shut your mind off after a long day of work. However, the blue light emitted from your phone could actually be disturbing your sleep and throwing off your Circadian Rhythm. To support the rhythm's regulation, try tuning out of the electronics, and tuning into something more hands on like pottery, art, in-person conservation, or quiet reading.
Additional tip: Wake with the Sun and have that be the first light you see in the morning!
Protein Before Bed. This is my #1 hack for a sound sleep. I used to wake in the middle of the night with hunger and nightmares. When I look back, during that time I also wasn't enough enough throughout the day, and my blood sugar was likely unstable. Eating bit of protein before bed curbs cravings and has been shown to 1) support blood sugar regulation overnight and 2) stimulate muscle growth!
My 5 Favorite Herbs for Sleep
Kava (Piper methysticum): Evening comfort for painful and tight muscles with added support for relaxation and connection.
California Poppy (Eschscholiza californica): Sleep aid when you just can't seem to go to bed, nerve pain, and waking early in the morning.
Passionflower (Passiflora incarnata): For when the mind's thoughts loop, preventing falling asleep; calms + quiets the mind.
Ashwagandha (Withania somnifera): Optimizes and provides more efficient sleep to result in greater energy and improved stress regulation.
Chamomile (Matricaria chamomila): My ideal swap for Valerian root to support deep, sound sleep.
~Medical Disclaimer: All information, content, and material is for educational purposes only. This is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Please seek the advice of your physician or other qualified health providers.~
