Improve Your Physical Performance With Better Sleep

The Importance of a Healthy Sleep Cycle for Peak Physical Performance

How Sleep Impacts Peak Physical Performance

So, you’ve set yourself a goal. Maybe you’re training for your first 10 km race. Or a full marathon. Perhaps you’re looking for better results in the gym.

We all know that nutrition and training are crucial to performing at your best. But the importance of sleep is often overlooked.

Many top-level athletes are already using sleep as their super power. Usain Bolt broke the world record just 30 minutes after waking from a nap. Roger Federer and LeBron James reportedly sleep 10-12 hours a day. By understanding how sleep impacts performance, you too can begin harnessing its power.

Gains are made in bed, kind of...

Physical training works by damaging muscle fibres so that they rebuild stronger than before. Sleep plays a vital role in this process. As your body enters non-REM sleep, your pituitary gland releases a shot of growth hormone that stimulates muscle repair.

When athletes don’t get enough sleep, it interferes with the recovery process. A review of 40 studies found that sleep deprivation negatively impacts several aspects of athletic performance, including: strength, vigour and endurance.

What About Fine Motor Skills?

Sleep is especially vital for sports that involve precise movements. When you first begin learning a new skill you must consciously consider each action. But as we sleep, motor-memories are transferred to regions of the brain operating below the level of consciousness1,3. As a result, actions become second nature overtime. That may explain why sleep deprived athletes also suffer slower reaction time, reduced accuracy, and poorer decision making (Vitale, Owens, Hopkins, & Malhortra, 2019). 

"A review of 40 studies found that sleep deprivation negatively impacts several aspects of athletic performance, including: strength, vigour and endurance."

Sports Injuries

Poor sleep has another indirect way of preventing you from reaching your goals: by increasing your risk of injury. A multivariate analysis of young athletes found that those who slept less than 8 hours were 70%  more likely to suffer an injury than those who slept 8 hours or more4. The more time an athlete is injured, the less time they can spend training. 

Does exercise improve sleep quality?

While sleep improves physical performance, limited evidence suggests that exercise may also enhance sleep quality. Specifically, exercise can make you feel tired, causing you to fall asleep faster.

Exercise can also improve sleep in several indirect ways. For example, sleep can help reduce stress, which is a common barrier to healthy sleep. Most remarkably, exercising outdoors increases your exposure to the natural light that sets your circadian rhythm, which is known to enhance sleep quality. So if you can, try exercising outdoors for maximum benefit.

Peak performance starts with sleep

A healthy sleep cycle is crucial if you want to perform at your best. It aids in recovery, improves coordination and reduces risk on injury. But your sleep is only as good as your circadian health. Enhance your sleep and optimise your circadian rhythm with the OSIN Loop Light today.

It's a winning formula.


Loop will improve your...







How does it work?

Whether at the office or home, place a Loop on your desk and it will deliver life enhancing light to your environment.

Why Loop?


Our circadian rhythm impacts our entire body. From our metabolism and stress and anxiety levels to our cardiovascular systems. The Loop gives you more control over your health and wellbeing.


Sleep, productivity, and our environment are important factors in feeling our best. If you struggle to get a good nights rest and feel like it impacts your performance, The Loop will improve your sleep.

The OSIN purpose


I started using The Loop because I wanted a better sleep and it did not disappoint. I fall asleep easier, and stay asleep longer.


Working inside has benefits on cold days but it does suck on summer days to miss out on natural light and The Loop on my desk makes a difference to my mood and my sleep.


Has definitely improved my sleep. Looks cool too...