[Sleep] The smartphone by your pillow might be the cause of your lowered performance.

You are working hard at training.
You are also careful about your diet.
And yet, your body feels somewhat heavy.
Your records aren't improving.
You can't shake off your fatigue.

To people like that, I ask one thing.
"Are you sleeping properly?"

Sleep is the foundation of everything.
No matter how correct your training is, or how well-balanced your diet is, your body cannot recover if you are not getting enough sleep.

Your body is built while you sleep.

After putting stress on your muscles through training, it is while you are asleep that those muscles are repaired and strengthened.
Growth hormones are also secreted during deep sleep.

In other words, the effects of your training appear while you are sleeping.

People who are sleep-deprived are cutting the effectiveness of their hard-earned training by more than half.
The effort you put in is not properly building up in your body.
There is nothing more wasteful than that.

What happens if sleep deprivation continues?

Your judgment ability drops.
Your reaction speed drops.
Controlling your emotions becomes difficult.

It's not just about your body.
In a state of sleep deprivation, your brain cannot run at full capacity.
Whether it's for a boat racer's exam or during a race, in situations where split-second decisions are a matter of life and death, the impact of sleep deprivation is fatal.

The same applies to everyone else.
Increased mistakes at work, feeling prone to depression, feeling heavy and unmotivated.
In many cases, sleep deprivation is the cause.

You are tired but cannot sleep, or you sleep but cannot shake off the fatigue.
If that state continues, reviewing the quality of your sleep might be the most important thing to do first.

What a successful athlete did.

Among the athletes I support, there is one whose sleep quality improved significantly starting at a certain point.

What that athlete did was simple.
Do not keep your smartphone in the bedroom. That is all.

The blue light from a smartphone awakens the brain.
If you look at your smartphone right until you go to sleep, your brain mistakes it for "still being daytime," making it harder to fall asleep.
When you look at social media or videos, your brain becomes excited without you even realizing it.

Just by taking the smartphone out of the bedroom, the depth of sleep changed.
The state of the body upon waking up changed. That is what the athlete said.

Just that one thing was directly linked to performance.

Starting tonight, please try changing just one thing.

You don't need to do anything difficult.

Put your smartphone away one hour before bed.
Do not bring your smartphone into the bedroom.
That is all you need to do.

It might feel unsatisfying at first.
But if you continue for one week, the way your body feels in the morning will change.

Training, diet, and flexibility—everything is built on the foundation of sleep.
As long as that foundation is shaky, no matter how hard you try, it is difficult to build upon it.

Tonight, please try leaving your smartphone by your pillow in another room.

Yosuke Tsuji | The "Essence of the Body" that Created Professionals

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