Sleep - A Secret Weapon for Success
By Mind & Muscle Academy. Newsletter nº5, 11/10/24.
Hey everyone!
I hope you’re all doing well.
Today, I want to talk about something we all know is important but often push to the side - sleep.
Now, I get it. We’ve all been there: staying up late to squeeze in a last-minute study session, or waking up early to fit in a workout before a packed day.
But what if I told you that skimping sleep might be holding you back from being your best self - both mentally and physically?
I used to think I could run on fumes and get by with minimal sleep, especially when juggling both academics and training. I’d tell myself, “I’ll sleep when I’m done,” or, “Who needs 8 hours anyway?”
But then it hit me - literally.
I felt sluggish and foggy, and my workouts were lacklustre at best. I knew something had to change.
So today, let's dive into why sleep is your secret weapon for unlocking peak performance, and what you can do to improve it.
The Stages of Sleep: Why They Matter
We often think of sleep as just one long stretch of rest, but in reality, it's made up of distinct stages, each playing a vital role in how refreshed and functional we feel the next day. These stages are part of a cycle we go through multiple times each night, and understanding how they work can shed light on why quality sleep is so crucial for both your body and mind.
Stage 1: Light Sleep
This is the initial transition between wakefulness and sleep—you're drifting off but still easily awakened by noise or movement. It's kind of like that drowsy phase when you’re almost asleep but not quite. While this stage only lasts a few minutes, it's important because it's the gateway to deeper sleep. During this time, your body is just starting to relax, your breathing slows, and your heart rate drops. It’s a light doze that sets the foundation for deeper sleep.
Stage 2: Deeper Light Sleep
In Stage 2, your body really starts to shut down. Your brain waves slow even more, your muscles relax, and your body temperature drops. This stage makes up the majority of your sleep time—about 50% of the night. While it’s not as deep as the following stages, it’s essential for physical recovery. Think of it like the ‘maintenance’ phase: your body starts repairing tissues and muscles, which is particularly important if you're active or working out regularly.
Stage 3: Deep Sleep (Slow-Wave Sleep)
This is where the magic really happens. Stage 3 is deep sleep, also called slow-wave sleep (SWS). This is the phase where your body focuses on serious restoration and recovery. During this stage, your blood pressure drops, your breathing becomes slower and more stable, and your body starts doing the heavy lifting—repairing muscle tissue, building bone, and strengthening your immune system.
For athletes, deep sleep is your best friend. It’s during this time that your body releases growth hormone, which is essential for muscle recovery and overall physical development. Not only does this help you bounce back stronger after tough workouts, but it also aids in preventing injuries by giving your body the chance to fully recover.
Stage 4: REM Sleep (Rapid Eye Movement)
REM sleep is where your brain gets its workout. This is the dream stage, and it's critical for cognitive function. While your body is mostly immobilised (so you don’t act out your dreams!), your brain is highly active, processing emotions, solidifying memories, and enhancing creativity. Ever wonder why you wake up with the solution to a problem after a good night’s sleep? You can thank REM sleep for that.
REM sleep is especially useful for students. During this stage, your brain takes everything you've learned that day - whether it's a new fact for a history exam or a complex sports play - and stores it away for future use. Without adequate REM sleep, your ability to remember, focus, and problem-solve is significantly diminished.
Why All Stages Matter
Each stage of sleep serves its own unique purpose. You might think that as long as you get enough hours of sleep, you're fine, but if you're missing out on any one of these stages, you're not getting the full benefits. For example, if you cut your sleep short, you may miss out on that crucial REM sleep, leaving your brain foggy and your mood off. On the flip side, if your sleep is interrupted frequently, your body may not get enough time in deep sleep, meaning you won’t recover as fully, and that can lead to fatigue, soreness, and even a higher risk of injury.
So, the next time you’re tempted to stay up late or hit snooze one too many times, remember—your body and brain need that full cycle of sleep stages to perform at their best.
The Science of Sleep: Why Does It Matter?
You’ve probably heard the phrase “sleep is for the weak.” Let’s just squash that myth right now. Sleep is not a luxury - it’s a necessity. The foundation that supports everything you do during your waking hours, from mastering those maths equations to crushing it on the field.
The National Institutes of Health reports that during sleep, your brain processes information from the day, consolidating memories and clearing out toxins. 1 Physically, sleep is when your body repairs muscles, restores energy, and balances hormones. Athletes, in particular, benefit from this recovery process, as it allows for muscle repair, growth, and improved reaction times the next day.
Sleep for Physical Performance
Ever notice how you can hit the gym hard one day, and then the next day, you’re dragging yourself through the workout?
That’s likely due to poor sleep.
Studies show that sleep deprivation can reduce strength, endurance, and coordination.2 When you sleep, your body produces growth hormone, which plays a key role in muscle repair and recovery. This repair process is compromised without adequate sleep, meaning your body won’t be ready to go full throttle the next day.
Pro tip: Try to aim for 7–9 hours of sleep. If you're training for a big event or have intense workouts, even 9–10 hours might be necessary. Some elite athletes, like Roger Federer, reportedly aim for 10–12 hours per night.
Sleep for Mental Performance
Let’s switch gears for a second and talk about the academic side.
Sleep doesn’t just impact your physical ability - it has a huge effect on cognitive functions like memory, focus, and problem-solving.
Have you ever pulled an all-nighter, only to find that you’ve forgotten half of what you crammed the next day?
That's because sleep is when your brain consolidates the information you’ve learned, storing it in long-term memory. 3
A study conducted by Harvard Medical School found that students who got adequate sleep performed better on exams than those who stayed up late studying.
The takeaway?
Sleep is just as important as studying itself.
The Vicious Cycle: Poor Sleep and Stress
Here’s where things get tricky.
We all know that stress can keep you awake at night—your mind is racing, and your to-do list feels never-ending. Whether it's worrying about an upcoming exam or replaying a tough day on the field, those moments of mental overdrive can feel impossible to shut off.
But what most people don’t realise is that the reverse is also true: lack of sleep makes you more stressed.
It’s not just a feeling; it’s a physiological response.
Sleep deprivation increases levels of cortisol, also known as the stress hormone, which leads to higher anxiety, lower mood, and an overall sense of being overwhelmed.4
Think about it: how many times have you woken up after a rough night’s sleep only to feel that everything is more stressful than it should be? Maybe an assignment that would usually take an hour suddenly feels insurmountable, or a casual comment from a friend leaves you feeling irritated. It’s not just in your head - your body is reacting to the lack of rest.
I’ve experienced this first-hand. On the days when I haven’t slept enough, I’m not only less productive, but I find myself getting frustrated more easily, snapping at the smallest things, or feeling like everything is spiralling out of control.
The worst part? It becomes a vicious cycle.
Poor sleep leads to higher stress, which in turn makes it even harder to sleep the next night. Your mind is more wired, your body is more tense, and before you know it, you’re stuck in a loop of tossing and turning, waking up feeling more tired and anxious than the day before.
And when that stress compounds, it doesn’t just affect how you feel emotionally - it impacts your performance too. You’re less focused and more prone to mistakes, and it becomes harder to stay motivated, whether it’s in your studies or your training.
But here's the good news: breaking this cycle is key to regaining control over both your stress and your sleep.
By making sleep a priority, you’re not only giving your body the chance to physically recover, but you're also giving your mind the space to process and reset.
The next time you catch yourself feeling overwhelmed and restless at night, take a step back and ask yourself - could this be a result of poor sleep?
Chances are, the answer is yes.
Practical Tips to Improve Your Sleep
(That Actually Work)
So, what can you do to make sure you’re getting enough sleep and, more importantly, quality sleep? Here are some real tips I’ve tried that have made a difference:
1. Create a Bedtime Routine: Set a consistent bedtime and wake-up time - even on weekends. This trains your body to wind down at the right time.
2. Limit Caffeine and Screens Before Bed: I used to be guilty of scrolling on my phone before bed or drinking coffee late in the day. Both of these mess with your ability to fall asleep. Aim to cut out caffeine after lunch, and try to stop using screens at least 30 minutes before bed.
3. Create a Relaxing Environment: Make your bedroom a sleep haven - cool, dark, and quiet. You can even invest in blackout curtains and a white noise machine, which will help you fall asleep faster.
4. Exercise, But Not Too Late: We know exercise helps with sleep, but working out too close to bedtime can make it harder to fall asleep. Try to finish workouts at least a few hours before bed.
5. Consider Naps: If you’re struggling with sleep, a 20-30 minute power nap during the day can be a lifesaver. Just be careful not to nap too late in the afternoon, or it might interfere with your night-time sleep.
The Bottom Line: Small Changes, Big Impact
Look, I get it - changing your sleep habits isn’t easy. But think of it this way: just like with the power of small habits (remember that article?), making small tweaks to your sleep routine can have a big impact over time. You don’t need to overhaul your entire schedule overnight, but try starting with one change - maybe going to bed 30 minutes earlier or cutting out caffeine after 2 PM.
Once you start prioritising sleep, I promise you’ll notice the difference. You’ll feel more energised, focused, and ready to tackle whatever comes your way—whether it’s a big game or a tough exam.
Sleep isn’t a luxury or something that can wait until you “have time.”
It’s your body’s way of recharging, both physically and mentally. The better you sleep, the better you perform, plain and simple.
So tonight, give yourself the gift of sleep - you deserve it.
Stay tuned for more tips, stories, and advice in our upcoming newsletters, and feel free to check out last week’s edition!
As always, I’m open to new ideas or suggestions you may have, so feel free to leave a comment!
Thank you all for joining me today, and I wish you a pleasant rest of your day.
Quote of the Day:
“Sleep is the golden chain that ties health and our bodies together.”
– Thomas Dekker
Best regards,
Ruben
Founder, Mind & Muscle Academy
How Sleep Clears the Brain | National Institutes of Health (NIH) - https://www.nih.gov/news-events/nih-research-matters/how-sleep-clears-brain
CONSEQUENCES OF SLEEP DEPRIVATION. | EBSCOhost - https://openurl.ebsco.com/EPDB%3Agcd%3A12%3A29549836/detailv2?sid=ebsco%3Aplink%3Ascholar&id=ebsco%3Agcd%3A50282342&crl=c
Comparing the Effects of Sleep and Rest on Memory Consolidation - PMC - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7007500/#:~:text=Numerous%20studies%20demonstrate%20that%20periods%20of%20sleep%2C%20whether,of%20sleep%20vs%20resting%20wakefulness%20remain%20poorly%20understood.
Sleep deprivation and stress: a reciprocal relationship - PMC - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7202382/