The Importance of Recovery

The single most effective thing you can do to reset your brain and body for health!

During the weekend I attended an education summit in Abu Dhabi. As you may know, I am obsessed with the intricacies of the human body, and the mind, and how we can peak performance.

I am also a sport-specific professional coach, so I am always aiming to upskill myself, by reading, watching, and listening to many credible people in the industry. Saturday was no exception. There were two rooms and seminars back-to-back in each room from 10 am to 6 pm. I went to the event with my partner in business, life, and crime, Carly Williams, who also shares some of the same passions as I do and aspires to reach the same level of understanding and credibility.

During the journey to AD from Dubai, we discussed in depth the power of setting goals, and what personal goals we had, as well as career goals, that will not only propel our image but also the brand that we are driving CWPT.

One of the areas I know I want to lean into more is teaching. Since the industry I am a part of can be so influential to the lives of many, including my own, I want to help educate others on the knowledge I have obtained throughout my 20-year devotion. But that can of worms is for another topic, and I am sure, if you are following my journey, you will sooner or later see exactly what I am touching on here.

In this blog, I will share with you some of the passages that I received at one of the seminars. Some of them resonated with me, and I was making notes, so I could share them with my team, and my clients, it inspired me to share with my viewers too. My vision is to help as many people as possible become the best version of themselves, so that includes all.
Now, I will say, that although the topic I am going to lean into is something I am familiar with, and what I practice, as well as what I preach to many of our current clients, I will give the credit where it is due, and highlight the speaker that discussed in more depth the benefits and importance of sleep.

The title of the seminar was MORE SLEEP MORE LIFE and the speaker of the day was Jamie Moore.

I will also mention that although Jamie did his best to delve into the importance of sleep, he was limited with the time since he only had 1-hour slot. However, as mentioned, he did a great job and also invited a back-and-forth dialogue with the audience, which also showed his ability to teach, and ensure what he is teaching is being learned. Before I recap, expand upon, and share with you, I want to position myself as someone who knows too well about the importance of sleep, someone who aims to peak performance, and who understands that one of the main pillars of performance is recovery.

We recover the most when we sleep, and all pillars must be congruent to peak performance. I want you also to know that I understand the commitments of life too, running a business, fitting in my workouts around my family schedule, and someone who must make sacrifices that are not easy to make, that bring new challenges, physically, mentally, and emotionally. We are the same, we are human, aiming for heights and overcoming the difficulties it brings.

I want to start with an opening quote that Jamie used, by Matthew Walker, a professor of neuroscience and psychology at the University of California, Berkeley, ” I used to suggest that sleep is the third pillar of good health, along with diet and exercise ”  But I don’t agree with that anymore. Sleep is the single most effective thing you can do to reset your brain and body for health.

Just let that sink in, and think about it for a few seconds, Sleep is the single most effective thing you can do to reset your brain and body for health!

I often talked about 4 pillars, and the fourth one to add to Matthew’s original claim is Supplements, but, only when all 3 pillars are in place, can the fourth one be added, as it should complement, not substitute them. But what if it is true, that sleep is the single most effective thing we can do, but most of us either don’t sleep enough, or the quality of sleep is not good enough.

This is often a frustration for me personally as a transformation coach, we have many clients, who are ticking the boxes, training smart, training hard, following the nutrition plan, taking the supplements, getting the massages in, stretching when they can, but their routine is simply sleep awful.

They are not getting enough and not getting good enough sleep. This can be hard to get them to buy into the importance, especially when they feel anxious that they already have less time than they need to fulfill their life, achieve their goals, and meet their deadlines.

Especially when they are living in a city that never sleeps, with late meetings, long days, and too many commitments to handle alone. However, as a professional holding them accountable to follow my guides, and knowing they are holding me accountable to transform them, I must find a way for my message to be here.

Leading by example is not enough, we need to provide evidence, and science, that may persuade them, and in time, hopefully, they too will put as much enthesis, if not more, into the single most effective thing they can do to reset the brain and body for health! Yes, I know, I wrote that quote, or a paraphrase of it, 3 times already so far, and that is because I want you to not only hear it but listen.

Khaleej Times did a piece back in 2021 that revealed: that 65% of UAE residents lack proper sleep. The piece went on to state, that heavy smartphone usage is one of the reasons for sleep deprivation.

Duration of sleep and bedtime habits are genetically programmed in an individualized pattern. Due to this, we see high fluctuation in inter-individual variations. Also, it is important to remember that cultural and professional influences, such as jet lags, midnight meals, and late-night screen time, affect natural sleep patterns that lead to fatigue,” said Dr Olivier Staneczek, a specialist in pulmonology and internal medicine at Clinique La Prairie Medical.

He further went on to express, “For patients with chronic conditions like diabetes, blood pressure issues, and obesity, studies have shown that sleep is important for maintaining healthy blood glucose levels, blood pressure, and weight.
Complex mechanisms in our body during sleep, hormonal regulation in particular, can change the metabolism of our body. When you get enough quality sleep it improves weight loss as well as your blood glucose and blood pressure regulation. Being a performance coach, and a human being who is aware of the difference I personally feel in my everyday tasks, not just fitness-related, I can easily see that my length and quality of sleep is so impactful on the day that follows, and I know, that most people I speak to, and most I don’t, know this to. It’s not rocket science.

But I also know that sleep can have a huge impact on our body composition, and how you recover from the stress of just walking, talking, breathing, thinking, etc, as well as fighting off any illnesses.

And just going off the statistics mentioned above, 13.5 billion people in the UAE lack the necessary sleep to be fit and healthy. Lack of sleep decreases employment productivity, and what is keeping most of the people up in the nights, is the fear of losing their job, or not getting that promotion.

So the question is, are you one of the 13.5 billion? Well, let’s determine what good sleep looks like.

Science shows us that sleep has different stages (light sleep, REM sleep, deep sleep) and that the body needs a certain number of hours in each one, as different stages allow different parts of our body to recover.

Although there is a specific time to sleep, and duration of sleep that is optimum for each of us, which we will touch on later, here are some outlines, purely based on duration of sleep, so you can see where you stack up.

Less than 7 hours of sleep will affect concentration and muscle recovery.

Anything less than 6 hours of sleep will likely encourage muscle loss and not fat loss, which is the complete opposite of what I would say all those training for positive results want. 5 hours of sleep or less, 70% reduction in natural killer cells, that help fight illness and disease.

The sweet spot where all the magic seems to happen is between 7 and 8 hours of quality sleep per night. I personally aim for this, and on the days I am successful, which is most, I perform at my best the day that follows. I am not always successful, some nights I do not achieve this. Some reasons are in my control and some are not.
Tuesday evening I have team training, so I go to bed late, due to the fact I am pushing my body, and adrenaline high along with, I know I will not sleep until at least 2 hours after returning home, so I don’t even try, but I do get up later on Wednesday morning, in general.

I also have a 16-month-old son, so some nights I am waking through the night, which cannot be helped. However, I will state, that if I race the next day, I will sleep in the spare room, and Carly will kindly ensure I get what I to peak perform. I know not everyone has that luxury or support, but I do know that most don’t do what I do to ensure the quality of sleep encouraged. Even though they should, because the benefits on the brain are so impactful in life.

Morning routine

One thing we discussed in detail during the seminar was the importance of routine. We opened with the morning routine, which seems to be a huge enthusiasm on most media platforms. The dos and don’ts on how you start your day. Here are some guides to follow that will help you start the day the right way.

First and foremost, when you open your eyes, be grateful, it is a prelude, that can, and will be taken away at some point, so thank the lord, the universe, your mother, and yourself, it does not matter, but be thankful for waking up.

Make your bed, get your things in order, start by cleaning the mess left by the day before, and start a fresh day, this is also important for setting the trajectory.

Brush your teeth, wash your face, get dressed, and make your way downstairs, into the kitchen, or wherever you prepare your next move, however, pause where you can, and open your mind up to allowing opportunities to come into your life, and the lessons to help you master self.

I am a big believer in exercises in the morning, this is great for increasing metabolism, and insulin sensitivity, and releasing the positive hormones that make you feel good. However, for some, it is not possible. Even a little walk just for a few minutes can have a huge impact on the day, especially if you can access sunlight, serotonin is stimulated by sunlight, and adenosine will rise also from the sunlight, the higher the levels, the better chances of improving your sleep as the day comes to an end.

I am a big advocate of doing something purely for yourself in the morning, that could be meditation, reading, upskilling, journaling, or something so that you feel you have priority over anyone else, which sounds selfish, but remember this is to be the best you can be, so everyone will benefit, your family, your colleagues, your boss, your employees, every person that comes into contact with you.

Now before I go into the other important factor to help you transition into sleep, and ensure you are going through all phases, I also want to mention, how your day itself can affect your quality and quantity of sleep. I am not going to focus too much here, but what I will say, is to try and manage the stress of the day, taking little zone of breaks to be more in the present moment. This can be hard I know, especially when your mind is filled with too much thinking, but, it will help bring the adrenalin down, which may be spiking throughout the day.

Another thing to be aware of is that caffeine is in the bloodstream for 12 hours, so you don’t want to consume much tea or coffee, or even sports drinks that contain a lot, within this 12-hour window. I don’t always follow this, in fact, I usually have 2 cups of coffee a day, 1 in the morning, and 1 at lunchtime, and I sometimes take a pre-workout later too. However, if we want to sleep effectively, we most definitely want to avoid caffeine in the late afternoon or evening.

It is also good to know that there is usually a natural drop in the body around 2-4 pm. This could be due to the sun dropping, and creating a gravitation shirt through the body, since the body is 70% water, and everything is connected, that must affect the body’s energies. Knowing this can be beneficial, so maybe that is where you take that afternoon break, or you do something that does not require much thinking. Also, if you are aware of this natural drop, you most certainly wouldn’t want to train during that time, as you would not be optimally functioning.

Evening routine

So let’s now discuss the evening routine, and I will share mine personally, and then suggest what would be the best.

I aim to be home for dinner time most evenings, except Tuesdays, where I already said, I have training.

I like to sit as a family, and have a meal, talk about the day, what we learned, and what we have going on. I know this traditional time will be so important for our unity and for self-development and development as a family.

Then I like to play with my son and have some bonding time, we fight, we laugh, and sometimes cry, but we are completely bathed in the moment.

Then I run the bath and check all my platforms, emails, social media, website, etc, and when I have replied to all, I do not go back in. I update and review the calendar for the day and check the next day’s program to follow.

I then turn off the Wi-Fi or data, and it does not come on until the following day, after my morning routine.

And example, just the other day, I had a 9 am appointment booked in, it was a taster session with a potential new client. My colleague messaged me at 10:30 pm, but only when I jumped in the track, and put my data on, did I see the message to say she had canceled, and that was not until 8 am, even though, I was up well before the sun.

There was a study done by the Nation Library of Medicine titled, Effects of Mobile Use on Subjective Sleep Quality which was very insightful.

The study delved into the habits and behaviors of young adults in Saudi Arabia, specifically focusing on their mobile phone usage and its potential impact on sleep quality. The participants, comprised of 1925 students aged 17-23, were subjected to a cross-sectional analysis using the Pittsburgh Sleep Quality Index (PSQI) and a Mobile-Related Sleep Risk Factors (MRSRF) questionnaire.

One significant finding was the positive correlation between prolonged mobile screen time and sleep disturbances. Participants who reported using their mobile screens for more than 8 hours in a 24-hour period experienced disruptions in their sleep and a reduction in the actual time spent sleeping. This suggests a potential link between excessive screen time and sleep quality, shedding light on the importance of moderating mobile use for improved sleep hygiene.

Moreover, the study highlighted the adverse effects of using mobile phones just before bedtime. Those who used their phones for at least 30 minutes after turning off the lights, especially without a blue light filter, exhibited a higher likelihood of poor sleep quality, daytime sleepiness, increased sleep disturbances, and longer sleep latency. This emphasizes the potential impact of pre-sleep mobile activities on various aspects of sleep, indicating a need for awareness and education on healthier bedtime routines.

The researchers also explored the physical proximity of mobile phones during sleep. Keeping the mobile near the pillow was positively correlated with daytime sleepiness, sleep disturbances, and increased sleep latency. This finding suggests that the physical proximity of mobile devices may contribute to sleep-related issues, and individuals may benefit from creating a distance between their phones and sleeping areas.

The prevalence of Mobile-Related Sleep Risk Factors (MRSRF) among the participants was also highlighted. Factors such as not using airplane mode, keeping the mobile near the pillow, and low utilization of blue light filters were observed among a significant portion of the participants. This emphasizes the need for interventions and educational campaigns to address these risk factors and promote healthier mobile phone practices among the youth.

In conclusion, the study underscores the importance of understanding and managing mobile phone use, especially in the context of sleep quality among young adults. The findings suggest that certain mobile-related behaviors may contribute to poor sleep quality, and raising awareness about these factors could potentially lead to improvements in sleep hygiene and overall well-being.

This is why I know the data is off, and this is also why, I do not have the phone close to me, it is at the end of the room, so I cannot see it, feel it, and have to get out of bed to know my alarm off. Now, I have been doing this for years, well before I read any studies, but was aware of the negative effect it had on me, as I could feel it. This is a big one and a challenge for most to be disciplined enough to follow, even I sometimes fall into the bad habit of being on the phone later than I would like, and I know many others also do. It becomes an addiction, and the speed of information coming to our screens is faster than ever, so do yourself a favor, and those around you, and knock off the data at least 1 and a half hours before bed.

Then start to calm the body down, and the mind. For me that starts with slowly dimming the lights, not knowing off completely. Since melatonin is released naturally, and in sync with nature’s gradual onset of darkness as the earth rotates around, going from day to night, we need to match that and allow levels of melatonin to gently get released, setting the mood and preparation for a good night’s sleep.

I then like to have a warm bath, and maybe light a candle, which sounds a little bit feminine, but I am not, I am an athlete, a coach, a businessman, and a family man, and I want to be the best I can be, so I am aiming to follow recover from each day, so I can go again, and possibly a little bit more the next day.

Now, many people may want to take melatonin as a supplement, but this will not help you go through the phases of sleep, it will help put you to sleep, but the routine you stage will help keep you asleep.

This goes for any sleep aid, including those that use alcohol to unwind and help them sleep, they may sleep easily, and long, but they won’t be well rested, as they will not go through all the 4 stages of sleep.

I personally then like to read, or watch some TV, but reading is my first choice, it takes my mind off the day that has passed, the one that is commencing, and helps me relax my body and mind. If I do watch TV, I look for something easy, not so adrenaline-driven, or too deep, just something that will help me relax my thoughts and make the transition.

Also, I am a big believer in creating the right DOMAIN, so you can enter the space of reasoning!

I eat my food at the dinner table, I do work in the office. I have my breakfast at the breakfast bar, I watch TV on the sofa, and I sleep when I am in the bedroom. By setting the right domain, the subconscious is aware of why you are where you are and will do all the necessary to aid the roles required. And it works the opposite, if you are watching TV in bed, or on your phone spiking your alertness, the subconscious is going to remember, and react accordingly, even when you don’t want it to, hence why if this is you, you may be lying in bed thinking, it is time to sleep, but your mind is racing.

The last thing I do before going to bed is drop to my knees and find peace. I review the day and bring all the positives of the day to the front of my mind, giving appreciation and gratitude for the benefits of the day. I aim to connect to the creator of all, the almighty, the one that has more intellect than I can ever imagine, and I surrender to this force. I pray for the protection of all, my life, wife, son, family, friends, and all of humanity.
Then I open my eyes, get into bed, and fall asleep in just a few minutes, usually less than 5.

Something also I want to point out is that even if we get to sleep and have gone through a good routine to keep us asleep, there could be reasons why we wake, and one of them, which is often simple to recognize, but easily overlooked is the temperature of the room.

Your core temp needs to drop at least 1 degree to get into a deep sleep, 18-21 degrees, which seems cold, but the colder the room is the better. We can put a blanket on but keep the room cold.

Another area that will need investigating, if you have followed all that is mentioned, is hormone optimization.

Testosterone is a sex hormone, and Low levels of the sex hormone can cause sleep disturbances. Testosterone, although often referred to as a ‘male hormone’, is just as important to women as it is to men. In both, testosterone declines with age, although in women there is more of a sudden drop as you head towards menopause.

Progesterone is a calming hormone essential for both men and women. Progesterone is assumed by many people to be primarily a female hormone, but although it is essential for pregnancies and menstrual cycles, it’s also important for healthy brain function, testosterone biosynthesis, spermatogenesis (maturation of sperm), cardiovascular health, bone health, and nervous system health. It’s also the hormone that helps keep us calm, so it can help us all to relax, unwind, and, therefore, sleep. Elevated stress can harm optimal progesterone, too. Oestrogen levels tend to be lower in later life can contribute to sleep issues. Though often thought of as the female hormone, estrogen is found in both men and women. In women, it offers various feminine characteristics, but it’s also involved in everything from serotonin utilization to the regulation of testosterone.
Estrogen levels fluctuate during our lives, particularly for women, with it going in peaks and troughs each menstrual cycle and during pregnancy and postpartum. Levels also tend to take a nosedive when women reach menopause or perimenopause (this usually begins in your mid-40s).

Cortisol is a steroid hormone made in the adrenal glands. It’s released into the blood and levels tend to be higher first thing in the morning (this is to energize us, as its increase sets off a reduction in melatonin production), and lower at night to allow relaxation to take over. However, many of us now live busy lives with non-stop hustling and bustling.

When Cortisol is elevated stress levels can impact hormones and trigger insomnia Widely known as our stress hormone, cortisol can trigger sleep problems in many of us. With hectic modern-day lives, most of us – no matter what age or gender – will experience issues with high stress at some point. Whether you’re a teenager suffering from exam anxiety you’re a parent chasing after little ones on no sleep, or you have a high-powered job with lots of pressure, I’m sure many will relate.

Insulin is a nutrient transporter, and lack of sleep can affect this important blood sugar regulator. This handy hormone is made in the pancreas and helps stop our blood sugar levels from getting too high or too low. Unfortunately, research shows that a lack of sleep can affect our insulin levels, causing as much insulin resistance as a high-fat or high-sugar diet. Meanwhile, poorly regulated blood sugar levels during the day can lead to blood sugar fluctuations during the night, which can disrupt your sleep. This is why diet is crucial when it comes to keeping blood sugar levels stable and our hormones balanced. See the opposite for some foods that help you maintain good hormone health.

Many of these hormones you can regulate with a good exercise routine, a proper nutrient-rich diet, sleep of course, and some key supplements. However, if all else fails you will need some expert guidance on how to bring it to the optimum levels.

Now, since we have covered the importance of sleep, the routine of the day, and night, as well as hormone optimization, it is not worth discussing something you may have heard or noticed. Everybody has a different Chronotype, where they will have a specific time when their levels peak during the day, and when they will drop. There are four categorized chronotypes.

These terms are associated with the concept of chronotypes and are used to describe different patterns of alertness, sleep, and productivity in individuals. Let’s break down each one:

1. LION (Early Riser, Relaxed Afternoon): Lions are individuals with a morning chronotype. They prefer to wake up early in the morning, feeling most alert and productive during the early part of the day. As the day progresses, especially in the afternoon, they may experience a more relaxed and less alert state.

2. BEAR (Standard Night to 5, Typical): Bears represent the most common and typical chronotype. They have a balanced pattern of wakefulness and sleepiness throughout the day. Bears usually follow a standard 9-to-5 schedule, waking up in the morning and being most alert during the day. Their energy levels gradually decrease in the evening, signaling that it’s time for sleep.

3. WOLF (Evening Lates): Wolves have an evening chronotype, often referred to as night owls. They tend to feel more awake and alert during the later part of the day and evening. Wolves may find it challenging to wake up early in the morning and often peak in productivity during nighttime hours.

4. DOLPHIN (Up and Down): Dolphins have an irregular sleep pattern, experiencing ups and downs in their alertness levels throughout the day. They may have difficulty maintaining a consistent sleep schedule and might wake up during the night. Dolphins are known for being light sleepers and may have a more challenging time falling asleep.

These classifications are a way of understanding individual differences in sleep-wake patterns. It’s important to note that while these categories provide a general framework, individuals may not fit perfectly into one category, and their preferences and patterns can be influenced by various factors, including genetics, lifestyle, and environmental cues. Understanding one’s chronotype can help in optimizing daily routines and promoting better sleep quality.

In conclusion, this blog underscores the paramount importance of prioritizing sleep for optimal health and well-being. Drawing from a sleep seminar led by Jamie Moore, which highlights the profound impact sleep has on brain and body reset.

Emphasizing the significance of sleep duration and quality. We discussed in detail the effects of sleep on performance, recovery, and overall health. I provided practical insights into creating effective morning and evening routines, managing stress, and moderating caffeine intake. Additionally, I discussed the stresses of the importance of hormone optimization for quality sleep and to understand their chronotype as a key factor in tailoring routines for better sleep quality and overall health.

So now you have some great insights, and understanding, the power to change, but like Peter’s Human famously said in the movie Spiderman, ‘’with great power comes great responsibility.’’
Knowing is not enough, you have to want to be your best and be willing to make the sacrifices. I am going to close with a quote I have already said a few times, Sleep is the single most effective thing you can do to reset your brain and body for health.

Make it happen, MORE SLEEP MORE LIFE.

Thanks for reading, I hope you enjoyed it, please let me know what you think by emailing me at coach@christianwilliamspt.com and sharing this blog with your friends, as sharing is caring.

Christian Williams