Fascinating fatigue effects of poor sleep!

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Subject: Fascinating fatigue effects of poor sleep!

Hi Friend,

Everyone knows sleep is important. You know it. I know it. We could all probably sit around and make a list of what happens when you don't get enough sleep. Here's 3 lists that are really interesting.

Emotional Effects of Fatigue:

Increased Irritability
Mood Fluctuations
Increased Anxiety
Depressed Mood
Increased Frustration
Bouts of Anger
Increased Impulsivity
Increased Stimulant Use
Alcohol Use / Misuse

Do you ever experience these on a daily basis? Gosh. I feel so humbled reading this list. How about you?

Cognitive Effects of Fatigue:

Reduced Concentration
Reduced Communication
Reduced Attention
Reduced Recall of Events
Decreased Memory
Reduced Socialization
Reduced Creativity
Reduced Decision-Making
Reduced Performance

One day I can be super human and remember most every detail about people and their stories and our relationship and then the next I can't even remember the name of the guy I'm covering in basketball. Do any of these hit home for you?

Physical Effects of Fatigue:

Loss of reaction time
Metabolic abnormalities
Bodily sensations of pain or cold
Risk of cardiovascular disease
Risk of cancer
Microsleeps
Weight gain
Risk of diabetes
Reduced immunity

If you've ever struggled to show up to exercise or moved real slow in your workout or felt humbled playing a sport at a lower level than you're used too, then you know the physical effects of fatigue from not enough sleep.

But if you feel body pain and/or you feel cold often, ask yourself if you haven't slept enough lately?

Looking to lose weight? How's your sleep? Sleep more = lose more. Sleep less = gain more.

And the most scary sickness and disease. Ever been sick? Were you run down from burning the candle at both ends and vulnerable to a virus?

Ever had or ever known anyone with cancer, diabetes and/or cardiovascular disease. Doesn't this make you wonder if you or they were having trouble sleeping enough? Oh man this one has my attention for sure now.

The content and substance of this newsletter comes from Brandon Marcello's (2) presentations on sleep in 2023 at the Perform Better Summit in Providence and his recent participation in Bridge Athletic's Virtual Performance Summit.

Since I first saw Brandon's presentation in 2023, I've updated so many things:

bed
black out blinds
humidifier
white noise
no screens after dinner (sorry Celtics)
eating dinner early (4:30p on T / Th, 5-6:30p on the other days)
eating lighter dinner
stretching before bed
showering before bed
cool bedroom temperature (mini split)
sheets & blanket temperature (comforter is too hot for me, though I love it's weight)
clothing (shorts & t-shirts are better for me than long sleeve and leg pjs)
consistent schedule 7 days a week (8:30-9:30p, 7 days a week is bedtime, 5am, is often the wake time, though I push it to 5:30 and 6 when I can and 7 or 8am on the weekends, when I aim for 10 hours in bed.
10 hours in bed on at least 1 of the weekend days
tracking sleep on my fitbit
naps if I'm behind;
plus 1 to 2 workouts / day: Strength, walk and/or sport OR Stretch, walk and/or sport.

How's your sleep?

Are you doing anything intentional to upgrade your sleep?

I'm curious to learn and read, so please share if you're so moved.

Mike

p.s. if you want help sleeping better at night, so you can perform better during the day and you're not currently exercising, here are 3 ways I can help you when you're ready.

Private Training
Program Design Consulting
Group Personal Training

If and when that time comes, reply with a subject line of "private training", "program design" or "group personal training", and let me know.

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Subject: Fascinating fatigue effects of poor sleep!