Filed under: Rest
If you’ve ever thought you noticed a boost in energy while using your electronic gadgets, it may not just be in your head. A recent study suggests that blue light—the type that’s emitted from all electronic devices and energy-efficient light bulbs—can give you an energy boost equal to or better than two cups of coffee. The same study makes a connection between blue light and enhanced sports performance. Sounds great, right? But what if sleep is the missing piece of your performance puzzle?
While you might welcome an energy boost during the day, using electronic gadgets at night can be detrimental to your sleep health, disrupting your natural circadian rhythm by suppressing the secretion of melatonin, a powerful sleep hormone. Follow these tips to manage your exposure to blue light:
- Take advantage of electronic devices during the day to boost your attention, reaction times, and mood.
- Shut off all electronic devices at night at least two hours before you go to bed.
- Consider wearing blue-blocking glasses on those nights when you can’t avoid blue light.
- Use dim, red lights if you like having a nightlight. Red light has less impact on your melatonin levels. (Parents also take note for the nightlight in your child’s bedroom.)
One more tip about light: During the day, get plenty of bright daylight. Not only will it make you feel better during the day, it will also help you sleep at night.
Sleep is essential for optimal performance. Especially Warfighters, though, it can be hard to come by. Lack of adequate sleep, called “sleep debt,” can result in reduced mental and physical performance (see HPRC's "How much sleep does a Warfighter need?"). Use HPRC’s “Sleep & Warfighters” infographic to learn how sleep impacts your health and performance, as well as tips to get your best rest. For more in-depth information on optimizing sleep, visit our Sleep Optimization page.
Total Force Fitness requires optimal performance, and optimal performance requires optimal sleep. One way to get your best sleep may lie in some of the subtle sounds you hear every day. You may have heard of “white” noise, a type of random, constant sound that can filter or mask surrounding noises. Studies have now found that another kind of sound—“pink” noise—can help your sleep be even more restful than actual silence. Unlike white noise, the volume of pink noise is essentially the same regardless of its frequency. (For serious audio buffs, here’s an explanation from Georgia State University’s “HyperPhysics” department.) When you think of pink noise, think of rain falling or the rhythm of a heartbeat. This kind of noise regulates and synchronizes with your brainwaves, which enhances the percentage of time you’re in a restful, stable sleep. Pink noise might be another strategy to add to your arsenal for getting better sleep. You can get recordings of pink noise from a variety of sources online—some even free—for your smartphone or other mp3 player or cd/dvd player. A little searching should turn up something you like. And read more about the importance of sleep and how it affects your performance.
According to a recent report about post-exercise recovery and regeneration for athletes, men over 19 and women over 18 needs 8-10 hours of sleep a night (plus a 30-minute afternoon nap, as needed) for optimal athletic performance.
Continuing good sleep habits established earlier in adolescence such as regular meals, early morning light exposure, and a nightly sleep routine remain important. However, it’s also important to monitor the effects of stress and changes in sleep due to training/military operations.
Even if you’re not an athlete, the recommendations above still apply, except that your total sleep needs are seven to nine hours a night to keep you at your best.
Some additional tips for sleep:
- Regular exercise during the day can help you sleep better at night.
- If you have a question about whether to exercise more or sleep, choose sleep!
- During the night, if you wake up and after 20 minutes haven’t gone back to sleep, get out of bed, do something relaxing, and then get back in bed. You’ll probably fall right asleep.
Also, for a better understanding of your current sleep habits, afterdeployment.org has an online “sleep assessment” that you can take. For more information on how to optimize your sleep, visit the HPRC’s Sleep Optimization section.
It's true that exercise can help prevent the common cold by strengthening your immune system, but you should be cautious if you are considering an intense workout when you do fall sick. Some recommendations from the American College of Sports Medicine (ACSM) are to:
- Exercise moderately when the cold symptoms are confined to your head,
- Stay in bed if illness spreads beyond your head - don’t “sweat out” your illness, and
- Resume your exercise program slowly as you recover.
Check out ACSM’s guide, Clearing the Air on Exercise and the Common Cold for more information.