Optimizing Sleep to Maximize Performance
Sleep is an essential component of our existence, integral in maximizing performance in work, school, and athletic competition. While the emphasis is typically focused on the quantity of sleep we get, it’s actually the quality of sleep we receive that is most crucial in regulating daily bodily functions. Poor sleep is detrimental to the body and mental state of mind. Consistent lack of sleep can cause issues with memory, mood, and judgment. The amount of sleep we achieve each night directly correlates to the rest and recovery cycle that the human body requires.
The American Academy of Sleep Medicine (AASM) offers a recommended sleep guideline by age. It suggests that adults between the ages of 18-60 years of age should sleep a minimum of 7 hours per night. Adults over 60 require 1-2 hours more each night, and children under the age of 18 may require an additional 3 hours per night. The AASM also explains that when sleep is missed, you need to catch up, and a consistent lack of sleep can lead to more severe side effects.
Athletes are often at a higher risk for poor sleep. Between athletic training schedules and competitions, the early morning and late afternoon training, games, travel, etc., this strenuous schedule puts an athlete in a position to lack proper sleep. Sleep is a top priority for athletes, as the quantity and quality of sleep that they receive directly correlates to speed, accuracy, and reaction time. Lack of sleep causes brain fog, poor coordination, lowered immune function, and may also lead to other mental side-effects like depression.
Signs of Sleep Deprivation and Steps to Improve Sleep
The American Thoracic Society lists six warning signs that may indicate sleep deprivation:
- Falling asleep within 5 minutes of laying down or inactivity
- Finding yourself in need of brief periods of sleep during waking hours
- Difficulty paying attention or trouble maintaining concentration
- Difficulty learning new information, or taking longer than usual to do so
- Getting sick more frequently
- Irritability or other noticeable mood changes
6 Steps You Can Incorporate to Increase Sleep
- Try to go to sleep in a cool, dark, and quiet room.
- Limit caffeine to the early morning hours.
- Create a consistent bedtime and wake time.
- Avoid taking naps in the daytime that exceed 20 minutes.
- Try to avoid late-night workout sessions.
- Allow 24 hours before competition per time zone to help the body adjust when traveling.
Using CBD to Optimize Sleep and Maximize Performance
Great sleep coincides with exceptional performance. Whether you're an athlete or simply trying to maximize your performance for school or work, many individuals are looking for natural remedies and supplements to help them achieve better sleep. Athletes, as well as many other individuals from different walks of life, have to pay close attention to what they put in their bodies. Discretion must be taken as not to use any supplement or remedy that may be deemed a banned substance. For those who do take high-grade pharmaceuticals to help manage sleep, overdosing and dependency can be concerning risks. As such many people are searching for alternative natural supplements that may offer benefits without the harmful side effects.
One of the newest and most exciting natural supplements for achieving optimal sleep is CBD oil. CBD is the cannabinoid that is extracted from the hemp plant which, like its cousin marijuana, is part of the cannabis family. But unlike the cannabinoid produced by the marijuana plant, CBD from the hemp plant is not mind-altering. CBD is safe even in large doses and has not shown any tendency to cause addiction amongst users.
In 2018, hemp and CBD oil production were legalized in the United States. At the same time, CBD was removed from the list of banned substances for athletes participating worldwide in the Olympics. These recent changes have opened the door for athletes and consumers to try CBD for themselves, and experience the many health benefits associated with using it. When added to the body, CBD works hand in hand with many of the human body's naturally produced cannabinoids. These cannabinoids regulate the body's internal functions, including digestion, mood, and immune function. Exogenous cannabinoids also boost the body's system to maintain homeostasis.
CaniBrands is a trailblazing organization, leading people around the globe on a new journey to better health for all. Formed in 2018 to meet the demand for CBD products, CaniBrands formulated a line of experiences scientifically engineered to answer the needs of sports, fitness, and wellness-focused individuals from every walk of life. They offer four categories of CBD experiences; Cani-Boost provides an all-natural energy boost and mental clarity, Cani-Fresh is designed to assist in creating balance, reducing stress, and enhancing focus. Cani-Mend supports the body's repair and muscle recovery, and Cani-Sleep is formulated to assist with natural sleep cycles to help you to wake refreshed and alert. The product line is available in several delivery systems, including topical balms and creams to sublingual tinctures, softgels, and oral sprays. While each product delivers a specific health benefit independently, sleep and performance can be maximized by using these products together in conjunction with one another.