Day 9 – Sleep Is Your Superpower

This is the ninth day of our team’s virtual mid-season training camp. Each day for the next 28 days, there will be a short assignment for you to do to continue your development. These assignments are mandatory for players and coaches. Parents are also encouraged to participate.

This may be the one of the most important videos you ever watch…

Matthew Walker is the author of “Why We Sleep“. He is a professor of neuroscience and psychology at the University of California, Berkeley. Walker specializes on the impact of sleep on human health and has contributed to over 100 scientific research studies. (Source: Wikipedia)

” Sleep is the Swiss Army Knife of health. The shorter your sleep, the shorter your life. “

Matthew Walker (Author of “Why We Sleep“)

Why is sleep so important?

  • In all likelihood, you’re probably getting less sleep than you should be. Most people need a minimum of 8 hours of sleep. For teens this might be closer to 9 hours.
  • Sleep deprivation has been shown to reduce productivity, happiness, academic performance, emotional control, memory recall, immune system function, motivation, reproductive function and response to vaccines. It is also associated with more severe disease: higher mortality, heart disease, cancer risk, diabetes, weight gain, Alzheimer’s, inflammation, aging and more.
  • You need sleep both before and after learning. Sleep improves factual recall and motor task proficiency. It also prunes memories worth forgetting.
  • Sleep helps your body recover faster from exercise. You’ll be able to perform better and train harder if you are properly rested.

Checklist for improving your sleep

  • Keep a REGULAR sleep schedule. Wake up and go to bed at the same times every day (both weekdays and weekends). Don’t think you can make up your sleep on the weekend.
  • Keep your room cool at night. The ideal sleeping temperature is 65F or 18C. Exposing your palms or feet while sleeping may help.
  • Avoid caffeine, alcohol and nicotine. These can take up to 10 hours to wear off.
  • Exercise regularly but try to avoid it within 3 hours of sleep.
  • Avoid napping after 3pm.
  • Avoid large meals or drinks late at night.
  • Reduce light before sleep. This includes light from phones or other device screens.
  • Sleeping pills are bad. These just lead to sedation which isn’t the same as sleep.
  • Don’t use alarms if you can help it. Wake up with the sun or bright lights.
  • Don’t lie in bed trying to fall asleep for more than 20 minutes. Get up and do something until you feel sleepy.


Why We Sleep by Matthew Walker

The Sleep Revolution: Transforming Your Life, One Night at a Time by Arianna Huffington

Today’s Assignment:

The assignment is an easy but important one today…

  1. Complete today’s workout on the TeamBuildr app. Be sure to mark each exercise complete as you finish it.
  1. Map out a regular sleep schedule. What time to you start preparing for bed? What are the steps you follow? What time do you wake up? Post your answer to the team WhatsApp group.
  1. Get a good nights sleep!