Chapter 1
The magic of daily steps
Chapter 2
Building strength without the hype
Chapter 3
The underrated power of zone two
Chapter 4
Sleep as the ultimate performance enhancer
Chapter 5
Nutrition beyond the calorie counting
Chapter 6
Hydration and the mineral balance
Ch 4 · Sleep as the ultimate performance enhancer
Glossary
sleep (noun)
A naturally recurring state of body and mind characterized by altered consciousness, inhibited sensory activity, and muscle relaxation. Japanese baseball superstar Shohei Ohtani famously sleeps ten to twelve hours daily to optimize his athletic recovery.
A naturally recurring state of body and mind characterized by altered consciousness, inhibited sensory activity, and muscle relaxation. Japanese baseball superstar Shohei Ohtani famously sleeps ten to twelve hours daily to optimize his athletic recovery.
Fun Fact
Brain washing: During deep sleep, your brain cells literally shrink to let cerebrospinal fluid clear out toxic waste.
Quiz
According to a 2014 athletic study, sleeping less than 8 hours makes young athletes how many times more likely to get injured?
Quiz
In which medical journal was the landmark 2014 study on sleep duration and athletic injury risk published?
Quiz
Which master clock region of the brain regulates circadian rhythms based on light signals from the eyes?
Quiz
What is the physiological term for the widening of blood vessels that helps dump body heat before sleep?
Quiz
Which Danish biologist discovered the brain's glymphatic waste clearance system in 2013?
Quiz
By what percentage do glial cells shrink during deep sleep to allow cerebrospinal fluid to wash the brain?
Quiz
By how many degrees Fahrenheit must your core body temperature drop to successfully initiate sleep?