The importance of quality rest can’t be overstated. Studies show that not getting enough sleep – or not sleeping well – can contribute to a host of health problems ranging from mental health conditions to heart disease. Of course, I’m not just talking about sleep quality. As athletes, we must remember to rest well. Overtraining can cause serious problems, not only hindering your performance but contributing to potentially long-term health issues.
Unfortunately, we may not always realize when our rest habits hurt us. Here are a few signs that your sleep and rest routines could use significant adjustments.
7 Signs Your Sleep & Rest Routine Needs an Overhaul
Sign #1 – You wake feeling irritable, tired, and sluggish.
Even if you’re not a self-proclaimed “morning person,” it shouldn’t be common to wake up feeling terrible. Irritability, sluggishness, and general difficulties waking point to a lack of quality sleep. You shouldn’t feel the need to rely on caffeine to function. If you’re chronically grumpy in the mornings, you’re probably not resting. Track your morning mood to determine if it’s a one-off occurrence or a chronic problem.
Sign #2 – Your focus just isn’t there.
Not feeling as sharp as you should? The inability to focus indicates that your brain is tired. You may feel unable to concentrate on a task, problem-solving, or conversations. You may feel a greater temptation to procrastinate and seek distractions. Your mind might wander. If you can’t get into “the zone,” you need to rest. While some outside personal problems may keep your mind occupied and off of the task at hand, a recurring inability to stay focused is a big problem!
Sign #3 – Your recovery and healing time is longer.
For all athletes – not just endurance runners – rest is necessary. Overtraining is a big problem. It prevents our muscles from properly repairing themselves (and thus increasing strength) and can lead to more injuries. When you’re not resting, those injuries take much longer to resolve. I totally understand the desire to push forward. If you don’t give your body a time-out, the setbacks will far exceed the typical recovery time.
Sign #4 – You’re prone to depression.
The brain relies on sleep to function correctly. Without it, we experience chemical and hormonal imbalances, memory problems, and health problems simply because our body can’t repair itself properly. Depression is common among the chronically overworked and under-rested. While depression is also caused by other factors, being well-rested can alleviate those feelings and symptoms.
Sign #5 – Your aerobic endurance is down.
You want to be at the top of your game as an athlete. That’s impossible to do if you’re not rested. Never mind the risks of stress and strain-related injuries; you won’t have optimal endurance. The heart can be impacted by stress and a lack of sleep. Because of this, it may not work as efficiently as it needs to keep up with the pace you set. Sleep, like food, is fuel for the body. And nothing can run without enough gas in the tank!
Sign #6 – Your motivation is gone.
Feeling listless? Unmotivated? Don’t want to do the things you usually enjoy? A lack of sleep may be the culprit. While we should never rely on something as fickle as motivation – discipline works better – it doesn’t hurt to have. When you feel tired, achy, and generally bad, you won’t want to put in the work, mental or physical. Cultivate healthy, quality sleep habits to give yourself the best shot at meeting your goals.
Sign #7 – You often feel sick.
We all get ill from time to time, but recurring illnesses – even common colds and malaise – shouldn’t be overlooked. You may not be giving your body enough time to recover. If so, illnesses can rebound and drag on for far longer than they should. The body uses sleep to repair itself and regulate organs, hormones, and chemical reactions. When it doesn’t get enough, it can compromise immune function, among other things, making it easier to get sick and harder to recover.
If you find you aren’t getting enough rest, there are a few things you can do to improve your situation:
Set consistent times for sleeping and waking.
Improve your sleep environment – a clean, dark, and quiet room. Cooler temperatures are preferable.
Invest in a new mattress.
Start a bedtime routine that includes putting away devices/screens at least an hour out.
Change your sleeping position, especially if you’re a stomach sleeper.
Limit caffeine and alcohol, especially after dark.
What steps do you take to improve the quality of your sleep? Share in the comments!