Coach Tip Tuesday: Give Yourself a Non-Negotiable Sleep Opportunity Each Night

Posted On:
Tuesday, May 11, 2021
Updated On:
Tuesday, July 18, 2023
Stream On:
Apple PodcastsSpotifyBuzzsproutiHeart RadioiHeart RadioPocketCasts
A seal sleeps peacefully on his back on a rock partially submerged in water.

This week, we’re going to talk about sleep.  

I recently read Dr. Matthew Walker’s Why We Sleep and I found it so valuable and insightful.  I learned many, many things from this book that I have put to use in my work with athletes, but the knowledge and research contained in this book is valuable for ALL humans, not just athletes.  (As such, I highly recommend it if you’d like to learn more about sleep and WHY we sleep.)

One of my biggest takeaways from this book has become the basis of this week’s tip:

Please, for the love of all things frosted and sprinkled, give yourself a non-negotiable sleep opportunity each night.

What is a Sleep Opportunity?

It’s important to note that a sleep opportunity differs from actual sleep time.  A sleep opportunity is a window of time you allot to relaxation and ability to be asleep.  You may sleep during this time window (that would be ideal), but you may not actually be sleeping for all of it.  But what we really want to focus on here is giving ourselves the opportunity to fall into natural sleep.

Natural sleep is so incredibly important.  Every single organ in the human body and process in the human brain is enhanced by sleep (and conversely, they are negatively impacted when we do not get enough sleep).  When we sleep, among other things, our bodies repair damage that we’ve inflicted on them over a waking day, process new information that we’ve encountered and organize it to be stored within the brain, and keep our sympathetic nervous system in check.  These benefits of sleep are all particularly important, as these processes are what allow us to proceed onward in a positive trajectory when we do awaken.

It’s also important to note the difference between natural sleep and “sleep” that is the result of sleep drugs or sedatives; the state that is brought on by those drugs is sedation, not natural sleep, and thus does not offer the full range of benefits to our bodies and minds that sleep does.  Our word choices when talking about these two differing states is important, because it’s false to think that sedation is the same thing as natural sleep.

Different from All the Rest…and Not in a Good Way

Although every single animal species studied thus far (yes, you read that right - EVERY animal species) sleeps or engages in something remarkably similar to it, humans are the only species on Earth that will intentionally deprive themselves of sleep without any legitimate gain.  Why do we - arguably the smartest species on the entire planet - do something that differs from every single other species?  Many times, it’s because we think we’re gaining something by sacrificing sleep, but it’s not actually a sacrifice.  It’s a loss.  A sacrifice implies that the outcome will be less costly than the alternative.  But this isn’t true of sleep; getting less sleep than we need hurts us, every single time.

You’ve all probably heard about how important it is to get X:XX of sleep per night.  Just one example of how important this is is this: studies have shown that chronic sleep deficits over the course of one’s lifetime increase the risk of brain-related illnesses such as Alzheimer’s or dementia.  But in order to be able to even think about getting X:XX of sleep per night, we have to give ourselves a time window in excess of the desired sleep duration.  And thus, we encounter the main topic of this post: sleep opportunity.

So, if your goal is to sleep 7-9 hours each night, you need to be in your bed, ready and able to fall asleep for longer than 7-9 hours.  For example, if you would like to sleep seven hours, you really need to be in bed for 7.5-8 hours.

How to Cultivate a Sleep Opportunity

There are a lot of things you can do to cultivate a quality sleep opportunity: 

  • Limit your exposure to blue light (i.e. cell phones, tablets, TVs) for 2-4 hours before you’ll be going to bed.  
  • Keep your cell phone out of your sleeping room.  Not off.  OUT of it.
  • Read a real book (i.e. a paper book) before bed.
  • Play some calming music in the time before you go to bed.
  • Have a dark space in which to sleep (light will mess with your body’s internal circadian rhythm and will prompt you to be awake).
  • Limit or eliminate your caffeine intake for the 4-8 hours before you go to bed.

Once we’ve done some (or all) of the aforementioned things to create a good space for sleep, it’s important to note that the time window in which we sleep is important.  We are best-served if we sleep at approximately the same time each day.  Thus, part of creating a good sleep opportunity is starting and ending the sleep opportunity time window around the same time each day.  If you don’t think that this is significant or that it impacts sleep quality, ask any parent of a young child what happens if bedtime is delayed by two hours or if wake up time is pushed back by two hours.  Believe me, maintaining a consistent sleep window is significant and important, and we do not outgrow this significance. :)

The Bottom Line

The first step to one having quality sleep is giving oneself the opportunity to sleep. Thus, it’s so very important that we give this to ourselves. Give yourself a non-negotiable sleep opportunity each night, and see if the quality of your sleep doesn’t improve. You’ll feel better for it, I promise.

Previous post

There is no previous post
Back to all posts

Next post

There is no next post
Back to all posts

Why Winter & Off-Season Training is Vital for Endurance Athletes - Coach Tip Tuesday

Required "current" page

What to Modify in Training When Things Change or Don’t Unfold as Expected - Coach Tip Tuesday

Required "current" page

Why Multitasking is a Myth…Especially When it Comes to Workouts - Coach Tip Tuesday

Required "current" page

Why Endurance Athletes Should Strength Train Year-Round - Coach Tip Tuesday

Required "current" page

Athlete Race Recap: Rescue Me 5K

Required "current" page

Athlete Race Recap: Cold Turkey Run

Required "current" page

What Does Nothing New on Race Day Actually Mean? - Coach Tip Tuesday

Required "current" page

Athlete Race Recap: Nevada Day Classic

Required "current" page

Confidence Comes From Surviving Doing The Scary Thing - Coach Tip Tuesday

Required "current" page

Athlete Race Recap: World Triathlon Age-Group Championships Málaga, Brooktondale Easy as Pie 5K, & Topsfield Fall Foliage Classic Road Race 

Required "current" page

Is Exercise as Good as Medicine? - Coach Tip Tuesday

Required "current" page

Athlete Race Recap: Army Ten-Miler & XTERRA WETSUITS Mission Bay Triathlon

Required "current" page

Why Switching Up Goals Can be a Positive Thing - Coach Tip Tuesday

Required "current" page

What to Ask Instead of “Can I Accomplish This Goal?” - Coach Tip Tuesday

Required "current" page

Athlete Race Recap: Waterman’s Triathlon & The Bear Chase

Required "current" page

How Do Long Runs & Long Rides Work & Benefit Endurance Athletes? - Coach Tip Tuesday

Required "current" page

How Masters Endurance Athletes Show Us How We Can All Thrive in Endurance Sports and in Life - Coach Tip Tuesday

Required "current" page

Athlete Race Recap: IRONMAN 70.3 Cozumel & IRONMAN 70.3 Washington Tri-Cities

Required "current" page

Athlete Race Recap: USA Triathlon Olympic Distance National Championship

Required "current" page

Being Hard on Yourself?  Try This Instead. - Coach Tip Tuesday

Required "current" page

Athlete Race Recap: Littlefoot Triathlon & Erie Marathon

Required "current" page

How Doing Something New Can Help You Achieve Your Endurance Sports Goals - Coach Tip Tuesday

Required "current" page

Why It’s Important to Look for Lessons Even When Race Day Goes Well - Coach Tip Tuesday

Required "current" page

Why Disappointment on Race Day Leads to Greater Success - Coach Tip Tuesday

Required "current" page

How Much Does it Cost to Train for an IRONMAN 70.3? - Coach Tip Tuesday

Required "current" page

Athlete Race Recap: Coeur Outdoor Divas Sprint Triathlon & Peasantman Steel Distance Triathlon

Required "current" page

How Much Does it Cost to Train for an IRONMAN? - Coach Tip Tuesday

Required "current" page

Athlete Race Recap: Max Performance Sharon Triathlon

Required "current" page

How Much Does it Cost to Train for a Half Marathon? - Coach Tip Tuesday

Required "current" page

Athlete Race Recap: 174th Attack Wing Runway 5K

Required "current" page

Athelte Race Recap: IRONMAN 70.3 Maine & Donner Lake Triathlon

Required "current" page

How Much Does it Cost to Train for a Marathon? - Coach Tip Tuesday

Required "current" page

Athlete Race Recap: Tri Boulder, IRONMAN Lake Placid, & IRONMAN 70.3 Ohio

Required "current" page

Are You on Track to Reach Your Goals?  The Value of a Mid-Season Athletic Performance Review

Required "current" page

Why You Shouldn't Wear a Wetsuit in Triathlons and Open Water Swimming

Required "current" page

Coach Tip Tuesday: The Best Way to Avoid Injury

Required "current" page

Athlete Race Recap: Freedom 4th Eagle Firecracker Run

Required "current" page

Coach Tip Tuesday: A Longer Goal Isn't a Better Goal

Required "current" page

Athlete Race Recap: Relay for Life of Southeastern Connecticut, Loveland Lake to Lake Triathlon, & Cohasset Triathlon

Required "current" page

Coach Tip Tuesday: Why Race Execution Matters

Required "current" page

Coach Tip Tuesday: The Best Thing for Beginner Endurance Athletes to Do

Required "current" page

Athlete Race Recap: IRONMAN 70.3 Western Massachusetts & IRONMAN 70.3 Eagleman

Required "current" page

Coach Tip Tuesday: How to Train and Perform Well in the Heat

Required "current" page

Athlete Race Recap: Bass Lake Yosemite Triathlon, Silver Serpent Multisport Festival, & Rock Hall Triathlons

Required "current" page

The Three Best Things Endurance Athletes Can Do for Training and Performance - Coach Tip Tuesday

Required "current" page

Athlete Race Recap: J.P. Morgan Corporate Challenge

Required "current" page

Coach Tip Tuesday: Using All of Your Senses in Workouts

Required "current" page

Coach Tip Tuesday: Are Morning or Evening Workouts Better?‍

Required "current" page

How to Train for a Sprint Triathlon

Required "current" page

Coach Tip Tuesday: You Don’t Always Need to Do The Hardest or The Most

Required "current" page

Athlete Race Recap: Greenland Trail Race & Upstate Orthopedics Mountain Goat Run‍

Required "current" page

Coach Tip Tuesday: How to Handle The Transition From Indoor to Outdoor Training

Required "current" page

Athlete Race Recap: XTERRA New Jersey

Required "current" page

Coach Tip Tuesday: What if You Fly?

Required "current" page

Athlete Race Recap: Carson Canyons Super-K Trail Runs & Delaware Half Marathon

Required "current" page

Coach Tip Tuesday: The Case for Walking

Required "current" page

How to Handle Training When You Get Sick

Required "current" page

The Dangers of Social Media for Endurance Athletes

Required "current" page

Athlete Race Recap: Coastal Delaware Running Festival 9K & Zoo Run Run

Required "current" page

Coach Tip Tuesday: Seek Out Awe & Enchantment

Required "current" page

Athlete Race Recap: Smithfield Sprint Triathlon & Run as One 4M

Required "current" page

Negative Splits are Positive Things - Coach Tip Tuesday

Required "current" page

Coach Tip Tuesday: Multisport Transitions Explained

Required "current" page

Athlete Race Recap: Alpha Win Ocala

Required "current" page

Coach Tip Tuesday: Don't Pull Up on Your Bicycle Pedals

Required "current" page

Pace & Effort are NOT the Same Thing - Coach Tip Tuesday

Required "current" page

Coach Tip Tuesday: Demystifying Foam Rolling

Required "current" page

What Stretching Actually Is - Coach Tip Tuesday

Required "current" page

Cycling Cadence Matters

Required "current" page

How to Properly Conduct a Functional Threshold Power (FTP) Test - Coach Tip Tuesday

Required "current" page

Athlete Race Recap: Lake Effect Quarter Marathon

Required "current" page

Face the Discomfort Dragon - Coach Tip Tuesday

Required "current" page

Athlete Race Recap: Love Can Be Cold

Required "current" page

Live to Climb Another Day - Coach Tip Tuesday

Required "current" page

Coach Tip Tuesday: Is AI Coaching & Sports Training Software Actually Intelligent?

Required "current" page

Strength Training as a Backbone - Coach Tip Tuesday

Required "current" page

Athlete Race Recap: Town of Celebration Half Marathon

Required "current" page

Athlete Race Recap: Resolute Runner 5K

Required "current" page

My Top 10 Nonfiction Books of 2023

Required "current" page

Coach Tip Tuesday: How Do You Answer “What’s Next?”

Required "current" page

My Top 8 Fiction Books of 2023

Required "current" page

Coach Tip Tuesday: The Next Big Thing

Required "current" page

Coach Tip Tuesday: What is Preventing You from Reaching Your Goals?

Required "current" page

Coach Tip Tuesday: What Does It Mean to Set a Goal?

Required "current" page

Athlete Race Recap: It’s A Wonderful Run & Run with Rudolph

Required "current" page

Athlete Race Recap: 2023 Thanksgiving Day Races

Required "current" page

You Must Unlearn What You Have Learned - Coach Tip Tuesday

Required "current" page

Athlete Race Recap: EOD Warrior Dash

Required "current" page

Coach Tip Tuesday: Exercise is Not a Punishment for What You Ate

Required "current" page

Coach Tip Tuesday: Include Buffers in Your Training

Required "current" page

Athlete Race Recap: Lights on the Lake 5K

Required "current" page

Coach Tip Tuesday: Pause Before Assessing

Required "current" page

Athlete Race Recap: Cold Turkey Run & The Burn Run

Required "current" page

Set Authentic Goals - Coach Tip Tuesday

Required "current" page

Coach Tip Tuesday: What Can Be Measured Isn’t What is Most Important

Required "current" page

Coach Tip Tuesday: Don’t Complain About the Wind.  Embrace It.

Required "current" page

Avoid Doubling Up to Make Up

Required "current" page

What to Consider When Purchasing a New Bicycle - Coach Tip Tuesday

Required "current" page

Athlete Race Recap: Foxy’s Fall Century, Spooktacular Stroll 5K, & Eastwood 5-Mile Run

Required "current" page

About

Coach Laura Henry

Laura Henry is a Syracuse, NY-based coach who is a USA Triathlon Level II Long Course and Level II Paratriathlon Certified Coach, USA Cycling Level 2 Certified Coach, VFS Certified Bike Fitter, and has successfully completed NASM's Certified Personal Trainer course. Coach Laura is passionate about helping athletes of all ability levels reach their goals and has coached many athletes to success.

She can be reached at laura@fullcircleendurance.com.

Read Biography

Check out our other
recent Blog Posts

Start Your

Coaching Today

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Start Your

Coaching Today

Have a question or ready to get your TRAINING started?

Fill out our Contact Form to the right and we will get back to you shortly!

Check - Elements Webflow Library - BRIX Templates

Thank you

Thanks for reaching out. We will get back to you soon.
Oops! Something went wrong while submitting the form.