Are you waking up feeling lethargic, exhausted, and irritable? If that’s the case, it could be due to insufficient sleep, particularly deep sleep.

Understanding the significance of sleep for exercise, along with a strategic 90-minute sleep cycle encompassing four stages, is essential. The initial stages involve light sleep, so a nap lasting 20 to 30 minutes would typically place you in this state. The fourth stage is REM (rapid eye movement) sleep, during which dreams occur and is linked to emotional regulation. A decline in stamina at submaximal intensity has been observed, according to Gilchrist. The same trend is noted with anaerobic activities, where peak power diminishes, similar to a tennis serve.

Speed is noticeably affected by chronic sleep deprivation; there’s even a reduction in isometric strength. How can you tell if you’re not getting enough deep sleep? Besides that foggy, irritable feeling, insufficient deep sleep is likely if you aren’t meeting the recommended sleep hours. Engage in activities like showering, stretching, and winding down before bedtime, as sacrificing a bit of sleep quantity may lead to improved sleep quality.

The following day, aim to revert to your regular sleep schedule. A major issue arises from getting caught in a “scroll hole” on platforms such as Instagram or YouTube, as they can be stimulating and disrupt your ability to sleep. Watching TV is acceptable as long as the content isn’t overly exciting. The same advice applies to using your smartphone at night; while it’s generally not recommended, the concern isn’t solely due to blue light exposure.

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