April 05, 2021 4 min read

Let’s just jump right in and quickly address the elephant in the room... COVID-19. 

It was only a few months ago when the thought of locking ourselves indoors for days at a time and sayingfarewellto hugs would have seemed ridiculous. But here we are… andboy oh boy are things ever different. 

This pandemic has left its mark on almost every area of our lives: how we buy our groceries, the different ways we connect/socialize with friends and family, how we stay active, and of course, how we recover from thegrind of life. 

AtRe-Up, we believe that the best recovery routine is one that is balanced, and consistent.  

For many of us, it’s the most basic areas of our recovery that are often neglected. A good example of this is sleep. Are you getting enough? Probably not…  most of us aren’t. 

Most of us live in a culture where we are constantly burning the candle at both ends. 

We may be losing sleep because of work, staying up late to study, or spending the night out having fun. The truth is, there’s no shortage of things getting in the way of us maintaining a healthy sleep routine. 

“The more hours spent awake, the more sleep pressure one accumulates and the more intense and abundant subsequent slow-wave sleep will be.” -Neuro Leadership Journal

What’s all this “slow-wave sleep” business about?

Also known asdeep sleep, slow-wave sleep is responsible for many of the ways that our body/mind recovers. One function of slow-wave sleep is the secretion of growth hormone.

But who cares about thosegrowth hormones man?

You’ll be delighted to know thatgrowth hormone is responsible for the development, recovery, and ongoing maintenance of both bone and tissues. 

You may have heard the expression, “you can’t out-exercise a bad diet”. The same can be said for our sleep. Whether you’re a professional athlete or someone who just enjoys some light exercise, there’s no two ways about it- proper sleep is a must. And while there are varying opinions around how much sleep we need to function at our best, most experts agree that7-9 hoursper night is best.  

“With adequate sleep, athletes run better, swim better, and lift more weight”

-National Federation of Personal Trainers

Before the discovery of rapid eye movement(REM) sleep in 1953, sleep really wasn’t that interesting to scientists. Whether you call it snoozing, taking a cat nap, getting your beauty rest, or hitting the sack, the way(s) we understand the importance of sleep has come a long way. 

When we don’t get enough of it, our ability to recover takes abig hit. If you’re an athlete doing intense training, it’s recommended that you get 9-10 hours of sleep per night for optimal recovery. If you can take a nap after training, even better!

Check this article out andget down with the science of naps!https://www.sleepfoundation.org/articles/napping

So what’s the scoop?

Ok, listen up!

Recovery is a complicated topic. There’s an infinite number of opinions, and the science is always changing. Not to worry though, all of us atRe-Up are constantly on the lookout for new ways to improve recovery in our own lives and in the lives of our community. And guess what? Well... that community is you! 

Yeah ok, but how can I improve my sleep?

Don’t worry, we got you! Have a look at some of these recommendations:

  • Make your room dark and noise-free - studies show that your sleep hormone release may improve in a darker environment. 
  • Exercise early- research shows that exercise can improve our sleep. If you’re gettingyour sweat on, try and finish up at least 3 hours before bed as exercise can be stimulating and make getting to sleep even harder. 
  • Ditch the phone!- checking your phone when you’re trying to get some sleep sends the message to your brain that it needs to be active and awake. 

Can’t get enough?

Check out this article from the Harvard Medical School which includes twelve ways to improve your sleep -http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips

   We believe that no one person, whether it be an athlete, artist, barista, or anyone in between should be left without the resources to thrive during the hustle of life. We are committed to being a part of your wellbeing- whether that’s a transformation of some kind, or perhaps building a routine to maintain your mental and physical health. 

Just like you, we are always trying to understand what the science says about wellness. The resources in this newsletter are only suggestions and should not replace recommendations made by a certified medical professional. 

Moving forward, get curious about how your body and mind functions best. Have a look at some of the links below if you feel like learning more about the importance of sleep and its impact on your recovery/general wellbeing.

From all of us at Re-Up,

#We’re On