Hi Friend,

Happy Wednesday to you!

Got Sleep Debt?

How did you feel after lunch today?

Fine or tired?

If fine, you probably have little to no sleep debt.

Tired? You may have sleep debt.

Took a nap? You definitely have sleep debt.

Had caffeine? You definitely have sleep debt.

What is sleep debt? 

If you need 8hrs, but you only get 7hrs, you have sleep debt.

You'll need 9hrs of sleep to pay back your debt.

What's a red flag? 

Drowsiness!

The greater the urge to fall asleep after lunch, the more sleep debt you have.

Caffeine after lunch = Sleep Debt.

The less sleep debt you have, the less tired you are after lunch.

How to Eliminate Sleep Debt?

1. Gradually extend sleep duration. (30min to 1hr/night during the week; stay in bed 10hrs in bed on weekend)

2. Be patient. It'll take more than 1 night or 1 weekend of good sleep.

Reference: Brandon Marcello's [Sleep] The Only True "Fix-All" for Health & Performance, 2023 Perform Better 3-Day Summit and Sleep - Human Performance Unlocked. 2025 Bridge Athletic Virtual Performance Summit.

Since watching both of these presentations, I have implemented so many things and it's working. I'm far from perfect and consistent, but I'm well on my way. I've sacrificed screens after dinner for weeknights and stay in bed for 10 hours on weekends. It's been amazing.

I encourage my clients and ask them if they hit their sleep goal every workout. Some have started the "stay in bed for 10 hours on the weekends" and some haven't. Those that have are starting to experience the benefits.

Do you have sleep debt?

If yes, are you doing anything to address it?

If no, what are your systems to get enough sleep?

I'd love to hear.

Mike

p.s. Our Q2 Get Ready for Summer Program Begins, Monday, June 24 if you're looking for group personal training.

p.p.s. If you're looking for program design or private training, where here when you're ready. Reply and let me know when you are.