Sleep Science and Swoleness

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Sleep Science and Swoleness(http://articles.elitefts.com/training-articles/sleep-science-and-swoleness/)

ByJonathan MikePublished: May 30, 2014Posted in: Columns (http://articles.elitefts.com/category/features/columns/),Features (http://articles.elitefts.com/category/features/), Rehabilitation (http://articles.elitefts.com/category/training-articles/rehabilitation/), Training (http://articles.elitefts.com/category/training-articles/)Tags:hormones (http://articles.elitefts.com/tag/hormones/), Jonathan Mike (http://articles.elitefts.com/tag/jonathan-mike/), performance (http://articles.elitefts.com/tag/performance/), recovery (http://articles.elitefts.com/tag/recovery/), sleep (http://articles.elitefts.com/tag/sleep/), Sleep Science and Swoleness(http://articles.elitefts.com/tag/sleep-science-and-swoleness/)

Hit the sack. Hit the hay. Snooze. Catch some zzzs. Pass out cold. Yes, Im referring to sleep. Its oneof the most important biological states of human and animal existence, yet its simply one of thosethings we all take for granted. Sleep is paramount to both mental and physical performance. Whether youwant to get stronger, bigger, or have better body composition, you must get sleep.

Sleep is a fascinating and complex topic that has so much individual variability yet has tremendous impact onlife, stress, and physiological and psychological outcomes. If you dont have insomnia and have been managing68 hours per night, youre probably thinking that youve been doing good, right? Well, theres much more to thestory. For most of us, we approach and discuss sleep as if its only a single layer of something. But what issleep really? Lets discuss and dive deeper into sleep, science, and swoleness.

But first, here are some interesting facts:

Nathaniel Kleitman (born in 1895 in Bessarabianow Moldova) is known as the father ofmodern sleep and earned a doctorate from the University of Chicago.One of his graduate students (Eugene Aserinsky) stumbled on to a great discovery for hisdissertation topic. Kleitmans daughter (Ester) and Aserinsky in 1953 introduced the world torapid eye movement, or REM sleep, making sleep a truly scientific field.

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Prior to the invention of the incandescent light bulb, we reportedly got about twelve hours ofnightly sleep on average. Before alarm clocks were invented, there were knocker-ups whowent tapping on clients windows with long sticks until they were awake.Dogs and cats sleep over 70 percent of their lives.Man and woman are the only mammals that willingly delay sleep.

Sleep 101

What is sleep? Well for starters, sleep can be defined as a reversible behavioral state in which an individual isperceptually disengaged from and unresponsive to the environment (11). It is within the suprachiasmaticnucleus (SCN) of the hypothalamus (the brain site of our circadian clock) that the circadian rhythm, includingthe sleep-wakefulness cycle, is regulated.

Sleep has two primary (and complex) physiological and behavioral states. We know these as rapid eyemovement (REM) and non-rapid eye movement (NREM) sleep. NREM sleep is divided into four stages (five ifyou count REM) that are linked with a progressive increase in the depth of sleep (11). Heres another facttherelease of certain neurotransmitters (norepinephrine, serotonin, and histamine) is completely shut down duringREM, which produces muscle atonia (a paralysis type of sensation during sleep), bursts of REM, anddreaming. Therefore, REM sleep is considered to be a condition with an activated brain in a paralyzed body.Very cool, isnt it?

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During the night, sleep patterns repeat intermittently, moving sequentially through four stages of non-REM sleepinto REM sleep, which constitutes about 25 percent of total sleep and initially lasts approximately ten minutesand extends with each repeating cycle, lasting up to an hour in the last phase. During REM sleep, the eyesmove back and forth rapidly and the bodys muscular contraction activity is minimal. There are several stages ofsleep, which has led to a whole taxonomy of sleep. Its important to mention that beta waves are the earlieststages of sleep because youre still awake and alert while you lay in bed watching episodes of Breaking Bad.

In Stage 1 (as we prepare to drift off), the brain emits alpha and theta waves. This is actually wheredaydreaming comes in, except we fall asleep. These alpha and theta waves are slower and more regularcompared to the waves emitted by the part of our brain thats awake. Individuals who practice meditationtypically hang out in stage 1. In this stage, its very common to experience strange and extremely vividsensations. One of the best examples is the feeling of falling or somebody calling your name followed bysudden muscle contractions. These are known as hypnagogic hallucinations, a collective term for sights,sounds, and other sensations experienced during the transition between wakefulness and sleep (31). Brieflyfollowing, we enter theta, which is still a relatively light period between being awake and asleep and lasts avery short period of five to ten minutes.

Stage 2 lasts approximately twenty minutes, as our brain begins to generate very short periods of rapid,rhythmic brain wave activity known as sleep spindles (3). Sleep spindles are a hallmark of non-rapid eyemovement (NREM). At this point, body temperature and heart rate are reduced.

Stage 3 is where things start to pick up as delta waves start to emerge, which are very slow and have muchlarger amplitudes. Stage 3 is often referred to as delta sleep or slow wave sleep. Stage 3 and 4 are typicallycombined stages. In stage 3, it is often difficult to awaken a person, and if awakened, the person will feel

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disoriented for several minutes (yes, this happens to everyone). Blood flow is directed away from the brain toother parts of the body for restorative purposes. A person can be woken in stage 1 sleep by a slight noise(yes, the light sleepers). By stage 3, he/she might sleep through a very loud bang (perhaps somebodyeagerly trying to steal your protein powder). In any case, it isnt good. Considering that sleep is vital torecovery, it is within this specific sleep stage (slow wave sleep) that growth hormone is released withinhumans. This has been well documented (18, 27, 33, 41, 43, 46) and suggests that optimum conditions foranabolism (swoleness) prevail during sleep and that the duration of slow wave sleep are proportional topreceding wakefulness (39). In addition, if/when sleep deprivation is apparent, slow wave sleep is decreased,facilitating an increase in daytime sleepiness and a reduction in performance (14).

Stage 4 delta sleep lasts about 25 to thirty minutes. Sleepwalking and/or bed wetting (hopefully that isnt you)occur in this stage of sleep.

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Stage 5, the final stage of sleep, is where we dream. It is actual REM sleep, lasting about ninety to 120minutes of a nights sleep, and is accompanied by increased respiration rate and brain activity. Herein lies ahuge problem for so many individuals. If you repeatedly wake up before you get into REM sleep, youll begin tosuffer detrimental effects to memory, motor skills, and general performance.

Dreaming occurs because of increased brain activity, but voluntary muscles become paralyzed. Although theycan vary substantially, the length of a dream may last for a few seconds or as long as twenty to thirty minutes(19). Interestingly, the average person has three to five dreams per night, but some may have up to sevendreams in one night (19). These dreams can be combinations of emotion, visuals, sexual themes, black andwhite versus color (38), nightmares, dj vu, or any other phenomenon. The paralyzing effect during dreams isactually a built-in protective mechanism to keep you from hurting yourself. Have you ever felt like you cantescape during a dream? Well, it turns out you cant. You can breathe and your basic physiology is functioning,but you really cant move.

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Sleep, recovery, and training

Most of us hard training athletes need about seven to 8.5 hours of sleep each day (2), of which 8090 percentshould be during the night. Sleep also serves as a restorative process for energy resources, tissue recovery,thermoregulation, and cognitive function (1), and deep sleep is vital for maximizing physiological growth andrepair (20). Sleep is recognized as an essential component of recovery from performance training andanecdotally reported to be the single most efficacious recovery strategy. Adequate sleep is also vital forathletes who are injured or traveling or are in heavy periods of training or competition phases (36, 37). Poorsleep quality, predominantly during high training loads and competition periods, has been identified as a markerof underrecovery and a contributing factor of overreaching and overtraining (13).

We all have experienced sleep disturbances the night prior to a competition, which is all too common for hardtraining athletes. Recent research investigated the precompetitive sleep behavior of 103 athletes and how itrelates to precompetitive mood and subsequent performance. (25). Results revealed that on the night beforecompetition, athletes slept well under the recommended target of eight hours of sleep for healthy adults, withalmost 70 percent of athletes experiencing poorer sleep than usual. It was found that anxiety, noise, the needto use the bathroom, and early event times were among the most commonly reported causes of disruptedsleep in athletes on the night prior to competition. Of course, disrupted sleep on the night prior to competitioncan negatively relate to an athletes precompetitive mood states. Although not conveyed in the literature,anecdotal evidence also suggests that athletes who compete at night also have complications falling asleeppost-competition.

Its been shown that hard training athletes have sleep disturbances in part related to higher nighttimeepinephrine (adrenaline) and norepinephrine concentrations (30). Similarly, a doubling of training load has beenreported to provoke insomnia and depression as part of the overtraining syndrome (45).

Enter the deprivation

Sleep deprivation, sleep lossits all the same. When we dont sleep, the circadian rhythm gets off-track,hormones get crazy, and we cant recovery as effectively. Loss of sleep certainly impacts a wide variety ofphysiological outcomes such as altered glucose control, abnormal cortisol, and of course, overall hormonalimbalances such as lower testosterone in men (no swoleness), which impedes training recovery due todecreased protein synthesis. There are a whole host of consequences of sleep deprivation beyond justreductions in exercise performance, both in the general populations and in athletes.

Lets examine a variety of consequences of sleep deprivation. This, of course, isnt an exhaustive list buthighlights major components involved in sleep loss.

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Strength and power

Blumert and colleagues (4) examined the effects of 24 hours of sleep deprivation in nine US college-levelweightlifters in a randomized counterbalanced design. There werent any differences in any of the performancetasks (snatch, clean and jerk, front squat, and total volume load and training intensity) following 24 hours ofsleep deprivation when compared with no sleep deprivation (4). However, mood state, as assessed by theprofile of mood states (a questionnaire used for overtraining), was significantly altered with confusion, vigor,fatigue, and total mood disturbance all negatively impacted by sleep deprivation. There have also beenperformance declines in isokinetic knee extension and flexion torque after thirty hours of sleep deprivation intrained men (9). An early study also found a significant effect of sleep loss on maximal bench press, leg press,and deadlifts but not maximal bicep curls. Submaximal performance was significantly negatively affected on allfour tasks and to a greater extent compared to the maximal efforts (34).

Bottom line on strength and power: In all likelihood, sleep loss will affect your gains, but individual variabilitydoes exist as well as differences in training responses and programs.

Hormones

Testosterone is also affected by your total amount of sleep. This makes sense, as our bodies make much moretestosterone when were asleep than when were awake. A lack of sleep can most certainly create a decreasein testosterone. A recent investigation found that men who slept less than five hours a night for one week in alaboratory had significantly lower levels of testosterone (by over 10 percent) than when they had a full nightssleep (26) whereas an early report showed a 30.4 percent decrease (12). Interestingly, these reductions allhappened within 24 hours of sleep deprivation (13, 17).

In a study by Leproult and colleagues (26), the participants spent three nights in the laboratory sleeping for upto ten hours and then eight consecutive nights sleeping less than five hours. Their blood was sampled every 15to thirty minutes for 24 hours during the last day of the ten-hour sleep phase and the last day of the five-hoursleep phase. The results showed that sleep loss on testosterone levels were apparent after just one week ofdecreased sleep, and five hours of sleep decreased their testosterone levels by ten to fifteen percent. It wasalso found the men had the lowest testosterone levels in the afternoons on their sleep restricted days, between2:00 p.m. and 10:00 p.m., and also self-reported their mood and vigor levels throughout the study. In addition,the young men reported a decline in their sense of well being as their blood testosterone levels reduced. Theirmood and vigor actually decreased more per day as the sleep restriction part of the study continued.

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Growth hormones are secreted in a pulsatile fashion from the anterior pituitary shortly after sleep. Aspreviously mentioned, growth hormone is well documented for promoting anabolic effects during sleep.However, considerable sleep deprivation for multiple nights can undoubtedly crush growth hormone. But someevidence indicates that neither an irregular sleep cycle [i.e. night shift workers (7)] nor only sleeping for fourhours a night (41) will adversely affect whole-day exposure to growth hormone. Although sleep loss can disturbchanges in the growth hormone cycle, overall exposure is still present, as the body appears to compensateduring normal waking hours.

Cortisol is a steroid hormone that is produced in the adrenal cortex located on top of each kidney. Cortisol isreleased in a highly irregular manner with peak secretion in the early morning, which then tapers out in the lateafternoon and evening. Fasting, food intake, exercising, awakening, and psychosocial stressors cause the bodyto release cortisol, but it has a slightly different response when sleep loss is apparent. The majority of therecent science on cortisol and sleep deprivation shows either no change or slight increases. Some studies evennormalize this difference and increase overall exposure to cortisol over a full day.

Similar to cortisol, insulin doesnt appear to be highly disastrous to sleep loss (unless you eat a largemeat-lovers pizza with everything drizzled in olive oil right before your four hours of sleepthen it might be anissue). However, some evidence does show a decrease in insulin sensitivity in the fat cells and liver (8, 15).Some evidence reports that this decrease in insulin sensitivity can be attributed to getting half your normalamount of sleep for less than a week (10, 35).

Bottom line with sleep and hormones: Try not to screw them up! For those of you who are ramping uptraining efforts for competition, you may want to get more total hours on the pillow.

Metabolism

Studies support the notion that chronic partial sleep loss can increase the risk of obesity and diabetes (24).This includes changes in glucose regulation via insulin resistance, deregulation of neuroendocrine control ofappetite, and/or increased energy intake (1, 40). Sleep deprivation has also been shown to have decreases inleptin and increases in ghrelin [appetite regulating hormones (47)]. Sleep loss has also been shown to increasehunger and appetite, particularly in relation to carbohydrate-rich foods (42). Metabolic rate itself is a bit mixed.One study found that getting three fewer hours of sleep per day for two weeks resulted in a 7.6 percentreduction in metabolic rate (29) whereas other reports showed no decrease (6, 32). To add to the mix, a recentstudy in adolescent boys reported that less sleep actually resulted in additional calories expended (23),meaning the subjects expended more (being awake longer) and consumed less (decreased appetite).

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Bottom line with metabolism: Altered glucose metabolism and neuroendocrine function can create concernregarding carbohydrate metabolism, appetite, food intake, and protein synthesis.

Cognition

There isnt any doubt that one of the most studied areas of the science of sleep deprivation is the effects onalertness and performance (44). It is estimated that the consequences cost billions of dollars worldwide peryear due to accidents, direct healthcare costs, and reduced efficiency and productivity (44). Sleep loss surelydecreases the effects of learning and memory and is critical for learning and preparing the brain for next-daymemory development (48). Interestingly, a recent study found that 24 hours of sleep deprivation significantlyheightened the levels of stress hormones and lowered attention and working memory, meaning that the acuteloss in sleep rendered the subjects more susceptible to making errors despite the fact that they were all goodsleepers, had no history of medical or neuropsychiatric diseases, werent taking any kind of medication, andwere in their early to mid 20s (22). Although a lack of overall evidence exists on the effects of sleep deprivationrisk of acute injury (i.e. decreased focus, poor execution, or lowered reaction times), its likely that sleepdeprivation may increase susceptibility to injury.

Bottom line on cognition: Sleep loss can negatively impact learning and memory and likely increase the riskof injury and work related errors.

Immune response and inflammation

Ever have the feeling of sickness and headaches due to loss of sleep? Say I! Well, a recent review examinedthe link between sleep and immune response and concluded that sleep improves immune responses and thatmost immune cells have their peak pro-inflammatory activity at night (5). This means that sleep loss willcertainly impair immune responses, increasing risk of illness. A recent study examined immune functionresponse in subjects who naturally slept for less than seven hours, seven to nine hours, or longer than ninehours (16). Short sleep duration was associated with 49 percent higher T-cell function in response to an antigenand 30 percent lower natural killer cell activity when compared with normal sleep. Simply, sleep loss lowersimmune function.


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Inflammatory markers are also present with sleep deprivation. Interleukins (naturally occurring proteinsproduced by the body that have infection-fighting immune responses), tumor necrosis factor- (importantmediator of the bodys response to infection), and C-reactive protein (a substance produced by the liver thatincreases in the presence of inflammation in the body) are all influenced by a lack of sleep (28) as well asgender differences (21). Those people with insomnia and sleep apnea have elevated inflammatory markers(28), which absolutely affects insulin sensitivity, metabolism, blood pressure, and sleep.

Bottom line on immune response and inflammation: Loss of sleep does decrease immune function and canadversely affect performance while additional and consistent sleep surely helps reverse the process.

Stay tuned for part two of Sleep, Science, and Swoleness!

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Blumert PA, Crum AJ, Ernsting M, Volek JS, Hollander DB, Haff EE, Haff GG (2007) The acute effectsof twenty-four hours of sleep loss on the performance of national-caliber male collegiate weightlifters. JStrength Cond Res 21:114654.

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Bulbulian R, Heaney JH, Leake CN, Sucec AA, Sjoholm NT (1996) The effect of sleep deprivation andexercise load on isokinetic leg strength and endurance. Eur J Appl Physiol Occup Physiol 73:27377.

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Buxton OM, Pavlova M, Reid EW, Wang W, Simonson DC, Adler GK (2010). Sleep restriction for 1week reduces insulin sensitivity in healthy men. Diabetes 59: 2126133.

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Carskadon MA DW. Normal human sleep: An overview. In: Kryger MH, Roth T, Dement WC, editors(2011) Principles and practice of sleep medicine. 5th ed. St. Louis: Elsevier, 1626.

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Cortes-Gallegos V (1983) Sleep deprivation reduces circulating androgens in healthy men. Arch Androl.12.Cote KA, McCormick CM, Geniole SN, Renn RP, MacAulay SD (2013) Sleep deprivation lowers reactiveaggression and testosterone in men. Biol Psychol 92:24956.

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Dijk DJ (2010) Slow-wave sleep deficiency and enhancement: implications for insomnia and itsmanagement. The World Journal of Biological Psychiatry: The Official Journal of the World Federationof Societies of Biological Psychiatry 11(S1):2228.

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Donga E, van Dijk M, van Dijk JG, Biermasz NR, Lammers GJ, van Kralingen KW, Corssmit EP, RomijnJA (2010) A single night of partial sleep deprivation induces insulin resistance in multiple metabolicpathways in healthy subjects. J Clin Endocrinol Metab 95:296368.

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Fondell E, Axelsson J, Franck K, Ploner A, Lekander M, Balter K, Gaines H (2011) Short natural sleep isassociated with higher T cell and lower NK cell activities. Brain, Behavior, and Immunity 25:1367375.

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Gonzalez-Santos MR, Gaja-Rodriguez OV, Alonso-Uriarte R, Sojo-Aranda I, Cortes-Gallegos V (1989)Sleep deprivation and adaptive hormonal responses of healthy men. Arch Androl 22:20307.

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Gronfier C, Brandenberger G (1998) Ultradian rhythms in pituitary and adrenal hormones: their relationsto sleep. Sleep Medicine Reviews 2:1729.

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Hobson JA (2009) REM sleep and dreaming: towards a theory of protoconsciousness. Nat RevNeurosci 10:80313.

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Hudson-Walters P (2004) Sleep: The athlete and performance. Strength Cond J 24:1724.20.Irwin MR, Carrillo C, Olmstead R (2010) Sleep loss activates cellular markers of inflammation: sexdifferences. Brain, Behavior, and Immunity 24:5457.

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Joo EY, Yoon CW, Koo DL, Kim D, Hong SB (2012) Adverse effects of 24 hours of sleep deprivation oncognition and stress hormones. Journal of Clinical Neurology 8:14650.

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(https://twitter.com/share) About the Author

Jonathan Mike, PhD(c), CSCS, USAW, NSCA-CPT,is a doctorate candidate. He studied exercise physiology at the University of New Mexico and received hisbachelors and masters degrees in exercise science from Western Kentucky University. Jonathan has beenlifting and training heavy for 14 years and has been competing in the sport of Strongman since 2007. To learnmore about Jonathan or contact him, visit The Strength Exchange (http://www.thestrengthexchange.com).

6 Comments

Reply (/training-articles/sleep-science-and-swoleness/?replytocom=4056969#respond)Col (http://www.effectiveeating.net)Posted June 1, 2014 at 5:48 AM

Exceptional; one of the best articles Ive read in a long, long time.

1.

Reply (/training-articles/sleep-science-and-swoleness/?replytocom=4066554#respond)Jon MikePosted June 2, 2014 at 11:26 AM

Thanks Col! Appreciate it! Part 2 will be out soon. Thanks for your support and support of Elitefts

2.

Reply (/training-articles/sleep-science-and-swoleness/?replytocom=4068013#respond)AdamPosted June 2, 2014 at 4:12 PM

Really enjoyed this article. Id like to hear more about the effects of getting enough sleep, but entirelyduring the day. All my sleep comes during the daylight because of my job, and I can tell it has had anegative impact.

Reply (/training-articles/sleep-science-and-swoleness/?replytocom=4068243#respond)Jon MikePosted June 2, 2014 at 4:44 PM

Thanks Adam! Part 2 will cover effects of Naps, and supplementation and various tips to use to getbetter sleep. Part 2 will be out in a few weeks or so.

3.

Reply (/training-articles/sleep-science-and-swoleness/?replytocom=4076905#respond)-D-Posted June 3, 2014 at 1:55 PM

Sleep apnea sucksusing a cpap helps but still isnt optimal. When I have a cold or sinus infection,sometimes I wish I had a tracheostomy just to be able to breathe.

4.

Reply (/training-articles/sleep-science-and-swoleness/?replytocom=4094077#respond)JackyPosted June 5, 2014 at 9:38 AM

Great article, I hope part 2 has tips on how to sleep more/longer

5.

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Sleep Science and Swoleness

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