👋 Hey. Welcome to issue #140 of The Everyday Athlete Newsletter.
Here are my 3 favourite ideas, learns and resources to help you improve your performance this week (4 min read):
😴 What's been saving my sleep this week
I've had a pretty stressful week.
After a record April at Hexa Life — client results, 12 new faces welcomed, zero drop offs, 30 active members ripping in — May has come with a new challenge I didn't see coming...
I'll divulge all here in the coming days.
But til then, I want to share what's been saving mysleep...
Before my head hits the pillow, I can tell you with pretty high confidence how I'll sleep that night.
Mostly by how much my brain is ticking.
If there's a bit on up there, I'm (nearly guaranteed to be) up for an hour at 3-4am.
So on those nights, I've started supplementing with 750-1500mg of ashwagandha.
And I'll sleep through.
I first wrote about this natural supplement back in newsletter #46 (see A herbal remedy for stress).
Shown to significantly reduce stress and anxiety. With no noted side effects.
Anyway, this week I've been pounding it into the earth.
And it's saved — what would have otherwise been — sh*t sleep. And in turn, the compounding effects of that on my stress.
It shouldn't replace our usual lifestyle de-stressors (like exercise, nature, and human connection).
But it's a good one to keep in the cupboard for those super stressful weeks.
P.S. Though I've noticed if I take 1500mg and have an intense session in the morning, I won't perform as well. Trade-off.
🏃 The $0.50 endurance booster
For the last couple years, I've been sleeping in nose strips.
They've noticeably improved my nose breathing + reduced my snoring.
See, nose breathing beats mouth breathing in nearly every category (there's like 30+ proven benefits to nose > mouth).
From oxygen absorption to sleep quality.
So the more air we get through our nostrils, the better—particularly during sleep.
Anyway, I'm hooked on the stuff. So much so that if I go for a run in the morning, I'll keep the strip on.
I use this brand (6 months' worth for $100). They're surprisingly resistant to sweat and movement.
Last week, I didn't put one on properly the night before and ripped it off halfway through my morning run.
I went from comfy cruising, nose breathing to a half-nose, half-mouth pant in minutes.
If you're after a potential endurance performance boost, they might be worth trying.
But if you're not ready to brand yourself as Bondi's latest biohacker, running around in visible nose strips, this brand is a little more subtle.
🌙 The non-negotiable for night-time exercisers
New research found training within 4 hours before bed:
- ⏰ Decreased sleep duration
- 💓 Increased resting heart rate
- 📉 Decreased heart rate variability
All contributing to worse sleep (and recovery).
The higher the intensity, the worse the effects.
But if your schedule means night exercise is what you’ve gotta do, do it.
Beats nothing at all.
Just make sure you down-regulate after....
Get on the deck. Get comfy. Close your eyes. Breathe in the nose for 4 seconds. Breathe out the mouth for 8 seconds. For 5, even 10 minutes.
If you train at night, make down-regulation after a non-negotiable.
That's it!
Have a great weekend 🤙
Matt
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The Everyday Athlete Newsletter is not a licensed health service nor a substitute for professional health advice, treatment or assessment. The information shared in this email is general and written for a specific audience. If you’re struggling, please see a healthcare professional.
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