Balancing stress and sleep quality for unyielding day time energy levels

Day time energy levels that you are yet to experience

An area of concern when trying to optimise our sleep quality and efficiency is taking note of your sleep resting heart rate.

A high sleep resting heart rate (50bpm +) signifies you are still in a sympathetic stressed stated during sleep — this is of concern.

It means the body has not fully down regulated itself and not fully shifted into parasympathetic state to complete full restoration cycles for hormones, organs and the brain /CNS.

Ideally we would want to see RHR sub 50bpm at its lowest point during sleep.

For the most part this is due to 3 main areas :

A component of our sleep pattern that can get overlooked is the body’s temperature

During the day the body’s temperature will vary a lot due to movement , food, stress and changes of environment.

At night however your body’s temperature is a reflection of what happened during the day.

If your body is stressed outside of its ideal range it will be unable to maintain a stable thermostat.

If your body temperature is outside of your normal range, your body is signalling to you that something is pushing it beyond what it can adjust to.

And during sleep there is a clear pattern that occurs.

Your circadian rhythm helps your body move between being awake or asleep.

As part of this rhythm, your core body temperature drops near your optimal bedtime and rises again just before you wake up.

Do keep in mind that melatonin release helps trigger your body’s cooling process and can be easily disrupted by blue light.

In synchronisation with your lowest RHR near the midpoint of your sleep, the body temperature will fall, this is when the amount of melatonin present reaches a peak. If you are in sync with the sun’s patterns, your body temperature drops to its lowest level around 3–4 a.m.

This optimal hammock curve is a sign your body was relaxed during the night and is ready to rise after a quality night’s sleep.

You can achieve this optimised sleep cycle by

Increasing your daytime energy levels involves developing the skill to use your stress response system.

Switching it on to its maximum and pushing this threshold up when it’s needed. But then been able to switch it off so you can fully recover — increasing to the two ends of this spectrum is where most people lack the skill.

Developing this ability is the single most important thing you can do when building high performance fitness levels, increasing day time energy levels and your long term health.

Inflammation is a vital part of the process of improving our strength and fitness levels. The key to managing inflammation caused by stress is the ability to turn it off after the stress is over.

This comes from being able to turn our sympathetic system off and our parasympathetic system on.

This drives the body further down the process of recovery. Your ability to go deeper into the parasympathetic system is a skill many people lack and it so it limits their progress.

We must maintain this balance between stress and recovery and if it is lost then people get pinned under chronic stress and they lack the ability to effectively turn the stress response system off.

This sets the body down a path where inflammation goes from being acute and a vital function, to a chronic condition that slowly leads to a wide range of health problem.

Exercise is one of the best tools we have to help us prevent this from happening because it can help us develop better control of our stress response system and develop resilience, but only if we approach it the right way.

What you do in between workouts to recover from increasing the sympathetic side of your stress spectrum is the key to building high performance fitness levels.

It’s important to put effort into bringing your resting heart rate down when recovering from daily stressors.

This is a huge piece of the puzzle most people never find until its too late.

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