New for 2020: R90 Human Recovery Development Toolkit

20th March 2020

With sleep influencing everything from mood and resilience, to decision making and focus, understanding our optimum 24/7 approach should be a priority.

Research has always found that sleep deprivation has a major impact on mental performance and wellbeing. Poor quality sleep will affect how well your brain can process information, your emotional response to required tasks, mood, motivation, ability to learn new skills, decision making, reaction times, awareness, alertness, stamina and relationships.

It’s during sleep that your brain has the chance to sort, prioritise and file all the information that you’ve taken in during the day. When you don’t get the quality sleep that you need, mental functioning decreases nearly twice as fast as physical performance. As a result, although you may feel physically fit the following day, it’s likely that you won’t be able to recall everything that you learned the previous day, and may struggle to make effective decisions.

You’ll also notice an increased perception of effort, so will feel fatigued more quickly and your mood may be negatively affected. Levels of the stress hormone cortisol also rise during periods of poor quality sleep, so you may find it more difficult to stay calm in challenging situations.

A 24/7 Behavioural Approach

In an attempt to sleep with more beneficial results, we may buy a new mattress, pillow, change our diet, use herbal supplements or more addictive medication, try relaxation exercises or meditation, the list is endless. However, used in isolation or at random, these interventions rarely have much effect.

A far more effective and proven approach is to improve our understanding of sleep, for the first time for most, debunk it and adopt practical steps that will reveal this natural human recovery process that still today remains the lost, underrated health pillar.

Circadian Rhythms

When looking to determine your optimal routine it’s helpful to first understand your circadian rhythm, the 24-hour cycle that regulates your biological and physiological functions. Your body clock regulates your internal systems such as sleeping and eating patterns, hormone production, temperature, alertness, mood and digestion, and is principally set by daylight, temperature and eating times.

Download a FREE light meter to your device and check out your light exposure

When daylight enters your eyelids in the morning, the first phase of our human day, the brain starts to produce the hormone serotonin, which activates all the things that were suppressed for sleep – mood, motivation, appetite, bowel and bladder. As the afternoon, second phase draws on and light levels diminish, the brain produces melatonin, which begins to suppress these things, slowly shutting us down in preparation for sleep.

Melatonin will also be produced if not enough natural light enters the eye for several hours, inducing feelings of drowsiness and lack of energy and motivation. For many even in elite sport the light exposure is too low throughout the first two phases of the 24 hour cycle. To remain alert and energised, therefore, it’s important to find opportunities to get outside first thing in the morning and at intervals throughout the four phases of the day, or to use daylight lamps or a Human Charger.

The R90 Human Recovery Toolkit provides any organisation or individual an easy access low investment set of services, to kick start a new approach that can impact with an immediate positive effect, combined with proven team development programs that require more planning.

The pressure is always full on and recovery is the key subject in sport, so we advise any team and or individual to at least make some first steps sooner rather than later.

Contact info@sportsleepcoach.co.uk to have a no obligation consult call or consider these easy access self-coaching tools:

– Read or listen to the game changing human recovery book Sleep by Nick Littlehales, an elite sport sleep coach since 1998.

– Download and listen in your own time to a R90 10 session step by step course.

– Complete a free product consultation if you are considering new products.

– Schedule a free no obligation call to speak with Nick Littlehales a leading recovery coach on anything that maybe concerning you now or for the future.

– Check out our YouTube channel with new personal development awareness content.

– Follow us on social media for free content weekly posts and blogs.