Unlock Your Potential: The Power of Sleep

Dr. Kiersten Janjigian
Jan 2
2 min read

Sleep is the ultimate performance enhancer. Whether you're an elite athlete, a business executive, or anyone striving to reach their peak, prioritizing sleep can make all the difference. Research shows that sleep isn't just about feeling rested—it directly impacts your physical performance, mental clarity, and recovery.

What Happens When You Sleep?

Muscle Repair: During deep sleep, blood flow increases to your muscles, delivering oxygen and nutrients for recovery and growth. The pituitary gland in the brain releases growth hormones critical for tissue repair.
Reduced Inflammation: Sleep triggers the release of prolactin, a hormone that helps regulate inflammation.
Sharper Thinking: Sleep consolidates memories, sharpens decision-making, and enhances your ability to handle complex tasks.

How Does Sleep Affect Performance?

Insufficient sleep can:

Decrease muscle strength and aerobic output.
Impair your ability to make quick decisions and manage risk.
Reduce accuracy and reaction times in high-stakes situations (Reyner & Horne, 2013).

How Much Sleep Do You Need?

Athletes: 8–10 hours per night.
Non-athletes: 7–9 hours per night.
Younger adolescents: 9-11 hours per night.

Sleep Hygiene for Success

Optimize your sleep with these science-backed strategies:

Stick to a Schedule: Go to bed and wake up at the same time daily.
Create a Cool, Dark Environment: Ideal room temperature is 64-68°F.
Avoid Late Caffeine: Stop caffeine intake 6 hours before bedtime.
Power Naps: Take a 20-30 minute nap if you’re sleep-deprived. No longer than that.

Game-Day Sleep Tips

Before a Home Game:

Establish a calming pre-bed routine with light stretching or meditation.
Consume a bedtime snack rich in complex carbs (e.g., oatmeal) to boost serotonin.

Before an Away Game:

"Bank" your sleep by getting extra rest in the days leading up to travel.
Bring familiar items from home (pillow, blanket, scent) to mimic your regular environment.
Start your day with sunlight exposure to reset your circadian rhythm.

After the Game:

Practice active recovery with light yoga or stretching.
Rehydrate and refuel with protein and carbs.
Avoid excessive blue light from screens to promote faster sleep onset.

How to Know If You're Getting Enough Sleep

Ask yourself:

If your alarm didn’t go off tomorrow, would you oversleep?
Do you feel alert and focused during the day without caffeine?
Do you wake up feeling refreshed?

Takeaway: Sleep isn’t a luxury—it’s a performance necessity. Whether you're striving to improve your athletic skills, recover from an injury, or excel in your career, prioritizing sleep is the smartest investment you can make.