SLEEP

Consistent and optimal sleep is one of the most overlooked aspects of

training among all athletes, especially those in high school and college.

Sleep provides the body’s best opportunity to recover from the stress of

the day. During various stages of sleep, the secretion of hormones (e.g.,

testosterone and growth hormone) helps regulate the stress hormone

known as cortisol. Sleep cycles that are less than optimal create a sleep

debt, which may have greater implications that lead to overtraining as

the athlete’s body is in rebuilding mode during sleep. Without adequate

rest, the athlete may be working hard during the day but losing potential

gains during the night.Recovery and Nutrition ◆ 185

Sleep needs are individual; there is no magic number of hours for feeling rested, and some athletes
need more sleep than others do. The goal

for each athlete, then, is to discover his or her own optimal amount of

rest. For some athletes, seven hours is ideal, but others need nine hours

or more to feel fully rested.

Sleep is also affected by many environmental factors—for example,

work, deadlines, sickness, life stresses, and electronic devices in the bedroom—and it can be quite
easy to fall into a sleep debt. The only way

out of a sleep debt is to become aware of it. Another possible disruption

is sleep apnea (a potentially serious problem when an individual stops

breathing as they sleep). This can lead not only to disturbed sleeping

patterns, but death in extreme cases; if this problem is suspected, consult a physician. In addition,
some people simply have a tendency to

be night owls.

Whatever the cause, a lack of deep sleep can put an athlete behind

in the recovery process. To improve sleep, try the following strategies.

• Establish a consistent sleep and wake schedule, including weekends.

If eight hours is the best sleep duration, get that eight hours not

between midnight and 8 a.m. but from 10 p.m. to 6 a.m. Good

sleep depends on more than the number of hours; it also matters

when the hours occur. Many athletes reading this book may have
a full-time job, family, or other commitments and scheduling an

earlier bedtime can allow the athlete a better chance of having a

full night’s rest.

• Create a regular, relaxing bedtime routine—for example, listening to soothing music, reading
nonstimulating books, or journal

writing about the just-completed day’s (or the next day’s) training.

• Implement a routine of mindful, deep breathing before bed.

• Create a conducive sleeping environment—no television, computer, or mobile phone in the

bedroom!

• Avoid caffeine in the evening and finish eating two to three hours

before bedtime.

• Avoid watching the news or other stimulating content before

bedtime.

REGENERATION METHODS

Nutrition, hydration, and sleep are all important, but recovery can

also be aided by other methods that decrease the needed recovery time

between sessions. Regeneration strategies can be as simple as cooling

down after a training session; alternatively, they can involve specialized

massage and other therapies. The decision about which methods to186 ◆ Ultimate Conditioning for
Martial Arts

use is usually driven by cost and time. The good news is that you don’t

need full access to a training room to reap the benefits; less expensive

alternatives can also help accelerate the healing process.