👋 Hey there pack members!
From the trails of Sedona to the tales from the ‘Light Lady’ - we’ve got all the hot topics covered for you in this week’s round up of sleep and fitness. Let’s get into it…
🏜️ Lagoon athlete Don Reichelt takes on Cocodona 250
At 5am on Monday morning, 200 brave souls set out to conquer the Cocodona 250 - a rugged and beautiful 250 mile race from Black Canyon City to Flagstaff, AZ. Before the race Don said one of the questions he gets most frequently is “will you sleep?” And what’s his plan for sleep during a 250 mile race? Here’s his response.
Significant research has been done on ultramarathoners and their sleep habits - most noticeable being a trend towards sleep extension (sleeping for longer during the nights leading up to a race). A 2018 study found that while less than 20% of runners sleep during a 24 hour race, that number increased to almost 60% for a two day race and 95% for races longer than 2 nights. In-race sleep strategies vary, but are frequently comprised of “micro-naps” in campers or even along the course!
🔆 Listen to the “Light Lady” to improve your sleep
Dr. Shelley James AKA the “Light Lady” joined Mollie Eastman’s Sleep Is a Skill podcast recently and they discussed the critical relationship between light and sleep. Dr. James highlights how lighting affects your sleep-wake cycle; distinctive factors present in early morning sunlight; and how it can enhance mood, body temperature and energy levels. Give it a listen to learn more ways to incorporate more natural light into your life.
🦾 The Terminator Secret for Shredding is Sleep
This week Arnold Schwarzenegger commented that sleep is his secret to building muscle and continuing to improve was his ability to truly focus on the task at hand, rather than going through the motions. He cites his sleep routine, and a strong mind-muscle connection as what sets him apart from those in the gym who aren’t seeing results. Cortisol is known to break down muscles, and is known to increase in the body you’re not getting proper sleep. If you want to look like Arnold, start by sleeping like him!
🔄 The Catch 22 with Food & Sleep
Did you know that studies have found that reducing sleep by about four hours per night, for only four nights, led to an increase in eating, amounting to about 300 calories per day (the equivalent of one McDonald’s cheeseburger)? The cause, in short, is that people who sleep less feel hungrier, and tend to crave foods that are high in sugar and fat. Then, the worse you eat, the worse quality sleep you’re likely to have. This is a good reminder that in the Eat, Sleep, Perform equation all three factors affect one another, but also serve to enhance each other if done properly.
🐷 The Defending Flying Pig Champion at it again!
Keep an eye out for Caitlin Keen (shoutout #teamfox!) who’s competing in the Flying Pig marathon this Sunday (May 7th) in Cincinnati. Be sure to cheer her on and see if she can bring home her third title!That's it for this week's sleep news highlights! Stay tuned for more exciting updates on optimizing your sleep and health, and remember to follow @lagoonsleep on Instagram for your daily dose.