If you're someone who prioritizes your training , your nutrition and recovery , but sleep still feels a little bit elusive , like this frustrating puzzle you can't solve and you've tried a lot of the hacks the standard advice about blue light blockers and magnesium and cold room temperature , but you're still waking up tired . I'm going to share three system level fixes that you might not have thought about that can address the root causes and not just the symptoms . One involves rethinking when you train , another challenges the materials you sleep with , and the third is going to question sleeping in on the weekend . Welcome to Wits and Weights , the show that helps you build a strong , healthy physique using evidence , engineering and efficiency . I'm your host , philip Pape , and today we're going to tackle a problem that affects all aspects of your physique goals , and that is sleep .
Philip PapeYou know that feeling when you've dialed in all the things . You're training consistently . Your nutrition is on point , you're even managing your stress , but something feels off . You know that feeling when you've dialed in all the things you're training consistently . Your nutrition is on point , you're even managing your stress , but something feels off . You know you're hitting your protein , you're getting your steps , you're following the program , but the recovery might not be there , or your energy is inconsistent or your fat loss has stalled , and maybe part of that is due to , you know , cravings , even sometimes the feeling of uncontrollable cravings , even despite doing everything right , maybe even belly fat . You're trying to get rid of the belly fat . It's not quite working Well , nine times out of 10, .
Philip PapeThe missing piece is sleep . We have to understand this . Not getting enough quality sleep . We're not talking just quantity of sleep , although that's important . It's this overall system that allows you to have that consistent sleep quality . Most people treat sleep problems like isolated incidents . We try to have these individual hacks when reality it's the bigger picture . That's important , but today I do want to drill down a level and talk about three fixes that can get , that can address some of the root causes of sleep quality , of restfulness , the things that you can measure with , say , your Oura Ring or your Fitbit about deep sleep and REM sleep , and I think if you can address these and then see what the data tells you , you can find something that works better for you . We are going to cover today how training timing affects your sleep architecture . Let's call it how the choice of what you sleep in , the materials could affect your recovery and your body temperature , and then a weekend habit that many of us are guilty of that could be throwing off your metabolism a little bit that you didn't even realize . So by the end of this episode , you're going to understand why better sleep isn't just about feeling rested , even though that's important . It's also optimizing your fat loss , your recovery , so you build that muscle and even your cognitive performance and your mental alertness and your energy throughout the day . And then I'm going to share a bonus protocol at the end that can reset your energy in under two minutes . So stick around for that .
Philip PapeAll right , let's start building a better sleep system .
Let's talk about first the kind of system level here . When it comes to sleep , you don't want to just replace one broken piece . You want to look at the whole system and understand why it failed in the first place . And poor sleep isn't usually about one thing going wrong . It's multiple things interacting and they cascade right , kind of like when I say hormones are tied up with everything . They're tied up with your muscle and your training and everything else . Similar thing is sleep can be causing a lot of the other issues you're experiencing , one of those , the big ones being cravings and stalled fat loss , where your metabolism starts to compensate . So today we're going to look at three of those .
Philip PapeLet's start with fix number one , and this one a lot of people don't think about , but it has to do with your training schedule . Your training schedule isn't just about being consistent in the gym , although that's an extremely important piece of it . It is actually part of your sleep schedule as well . Most people don't think about that how workout timing affects your circadian rhythm and your sleep drive in all different ways , both in the morning , in the afternoon and in the afternoon . Slash evening Exercise of any kind impacts your autonomic nervous system for a while after you're done , about six to 12 hours . So if you're training late in the day this is the first one I'm going to start with If you're training late in the day and you're struggling to fall asleep , you're basically fighting an elevated core body temperature and a high activated sympathetic nervous system . It's kind of the reason why I suggest people don't , you know , watch TV or read or watch anything stimulating , like on social media , you know , or news , for example , today , before they go to sleep . So the solution to that is trying to train earlier in the day and seeing how that affects your sleep quality and your stress . Because if you can move your training to the morning I'm a huge fan of this one it will lower your evening cortisol , right . It will actually help you get into a better stress curve for the day and support and strengthen your circadian rhythm by creating that clear wake signal by training in the morning .
Philip PapeNow , if you have to train later which my number one criteria is usually adherence you need to be able to get to the gym consistently . So if you can't do that in the morning and you don't go to the gym , well what's the point right ? So if you must train later because of schedule or preference or whatever , you want to make sure that those are strength training sessions and you're not doing cardio . That's my next . Resistance training can still be helpful and increase your sleep drive , even if it's later in the day , without the stimulatory effects of high intensity cardio .
Philip PapeSo if you're going to train later in the day , at least don't do any form of cardio other than walking . Of course walking is actually great , but more intense cardio that you're going to fit in , put that somewhere else , earlier in the day or on your non-training day , but earlier during the day the next piece of this when it comes to your training schedule is to consolidate your training days and instead of doing , say , four , five or six days a week , try three or four or even two if you have to , although I think two is going to result in too little volume for the week . But in some cases , when I've gone into a fat loss phase , for example , I don't have a lot of recovery capacity , I will do three days a week , knowing that that gives me more rest days and more potential time to get a little bit extra sleep . So , as much as I am a fan of consistent sleep times , a little bit of difference let's say a half an hour can be helpful when you need that extra half hour on the days where you're not training . So if you normally train in the morning , now you sleep in an extra half hour . I wouldn't sleep an extra hour or more . That's actually gonna tie to something we're gonna talk about later today but just to have that little extra time and it's not only the sleep , it's the rest , the rest where your nervous system can fully recover and that's gonna lead to deeper sleep on your non-training day . See , this is the thing with sleep , it's not just about the time in bed . It's all the other things you do during the day that can affect the time in bed and how deep and restful that sleep is . The data shows that exercise improves sleep quality . Just period doing any sorts of movement increase . So being active right , even walking increases your sleep quality by up to 65% . But the timing here is what determines whether you get that benefit or you're fighting against it . So think about your training schedule for this one . Okay , this is really more than a hack . This is very fundamental to both the consistency of your training , but also how it affects your restfulness , your stress throughout the day , your sleep and your recovery . All right . So again , the the the hacks are trained in the morning is is my preference for most people . And if you can't train earlier in the afternoon , don't train too late and don't put cardio at the end of the day , right , and then you know , think about the days per week and how that affects your ability to rest , especially when you're during fat loss .
All right . So system fix .
Philip PapeNumber two for sleep . I really love this one , and this is about regulating your body temperature , the onset of sleep , right when you go into bed and then between the time you set your head down on the pillow and you actually fall asleep requires a drop , a fairly precise drop , in your core body temperature . I don't know if you're aware of this , but you need about a two to three degree Fahrenheit drop in your temperature to go to sleep , and a lot of us are , besides our room temperature right , which you've heard this before . I think you should just naturally have your temperature set to a comfortable , cool temperature for bed , no matter what it tends to save energy . Obviously it depends on the time of year , whether you have a fan , whether you have windows , whether you have air conditioner , all of that . But the you know . But assuming that's all set .
Philip PapeThe bedding is your next real opportunity here and the problem I've seen . I used to think it was the mattress , right , and I have a really good trust me , expensive mattress and I know there's Tempur-Pedics and there's Sleep Number and there's all these fancy mattresses and that's great . That's going to really help with the comfort and the firmness . But think about what you're actually sleeping on and in it's sheets . It's the sheets and most sheets are like the typical polyester and cotton blend . They actually trap heat and moisture . So if you're the type like me that gets a little bit warm , you'll start to sweat . That's going to prevent you getting rid of that body heat and regulating your body and then getting into deep sleep . I know for a fact when I'm hotter , for whatever reason including I had alcohol at night and that makes me hotter , whatever reason when your body temperature is higher and then the next day you wake up , your deep sleep is far less than it should have been , and that is why . So , if you think about high thread count fabrics , which are considered higher quality , but the problem is they are thicker and they create this micro environment that actually fights against natural temperature cycling . So what is the fix here ?
Philip PapeYou have to look carefully at the materials for your sheets , materials that actively wick moisture away , that promote airflow . It's just like when you train and you think about what you're wearing your clothes , your shirt , your pants right , you want them to be comfortable . You don't want to get all sticky and sweaty , because then that'll kind of heat you up and slow you down . So I really love sheets that are derived from a material that can help you keep cooler . One such in particular , which is what I use , is made from viscose that comes from bamboo . Now here's here's a funny little story . My TMI the underwear that I wear , are briefs made with a bamboo derived material , and I noticed they kept me a lot cooler and they were great for workouts and everything else . And then I'm like well , is there something similar for sheets ? And there is , and the ones I use are by Cozy Earth You're probably going to hear an ad for that in a moment , but those are the ones I use because they cool you down . They create a two to three degree cooler sleep surface compared to these other materials like cotton .
Philip PapeHey , this is Philip , and you know that one spot in your home you were thinking about all day , the place where you can finally unwind and relax . For me , that's my bed . I have a really good mattress , but I was still having trouble with getting too hot at night and not feeling fully rested . You know that feeling where you have your seven or eight hours but you still feel tired in the morning . Well , it turns out that the missing piece was my sheets . So I tried some different brands and I finally settled on a really comfortable sheet set from Cozy Earth , made from viscose , from bamboo . They're temperature regulating , so they naturally wick away heat and moisture , which has made my sleep way more restful . So if you run hot at night , like I do , or your partner's always stealing the covers because they're cold , this could be a game changer for your sleep quality and recovery . Cozy Earth also gives you a 100-night sleep trial and a 10-year warranty , so you can literally try them for three months with your routine and still return them if you don't love them . Now think about this you spend 2,500 hours a year in bed and you're already investing in training and nutrition , so why not optimize your sleep as well ? Head over to witsandweightscom slash Cozy Earth and use my code WITSANDWEIGHTS for 20% off to try these for yourself , because sometimes it's the small upgrades that make the biggest difference . Again , go to witsandweightscom slash Co . So definitely take a look at the material that your sheets are made from and whether that is helping out with your body temperature , knowing that that can make a massive difference in your deep sleep and recovery .
Philip PapeAll right , now fix number three is really about the consistency of your circadian rhythm and the sleep and wake times . Now
I'm not going to just give you the simple , tried and true recommendation of consistent bed and wake times . Give you the simple , tried and true recommendation of consistent bed and wake times . I'm going to actually talk about the impact that happens when you sleep in too much , which often happens on the weekend . So raise your hand or do it virtually If you like to sleep in on a Saturday or Sunday .
Philip PapeYou know , you've had kind of a tough week . Maybe you've had seven hours a night , maybe six and a half , you know , and it's it's kind of right on that hairy edge of really what you need , and then you try to make up for it on the weekend , and when you do that by at least 45 minutes to an hour longer than you slept on the weekdays , it creates something called social jet lag . Your body experiences the same disruption as if you flew across multiple time zones . Just one night of sleeping in for two hours or more actually shifts your circadian rhythm , not permanently , but it basically tells your body okay , now we've just moved things . And so not only do you feel groggy and you might not feel groggy when you wake up but it kind of has a cascading effect of grogginess . It also affects your glucose metabolism , your hunger hormones , your recovery capacity for several days potentially . So sleeping in on the weekend could actually be backfiring . Studies show that people with inconsistent sleep schedules have 27% higher risk of metabolic dysfunction , even when their sleep time is sufficient .
Philip PapeSo really the advice here is stay within an hour of your normal sleep and wake times , especially the wake time . Most of us go to bed around the same time , even on the weekends , let's say . I mean sometimes it's later , but especially in the weekends . Don't try to sleep in by some extreme amount of time that goes beyond what you normally sleep on the weekdays . I know that's tough to hear , because you wanna get that sleep . If anything , I would maybe add a nap at a different point or really focus on the week being a little bit longer , if that's what you need on those days . And it's kind of like the pressure in your system where small deviations are manageable but large ones can cause a change in the threshold , let's say where your body is like okay , something has changed . We are now going to go into a different mode where you actually need more sleep and then come Monday you don't get that sleep and all of a sudden you're not well rested and it just goes haywire . So I would say try to extend the amount of time you sleep during the week and or don't sleep in excessively on the weekend , and that's really going to help
there . All right , I actually have a bonus hack for you here , and it's what I call the two minute reset , and I know I've heard this a couple times on some different podcasts . And then I looked into the research and it's very fascinating , because I didn't believe this to be the case . But now I'm taking advantage of this myself because it's a really great hack for people who are super busy , okay , who are just slammed all day .
Philip PapeDeep sleep does require long periods of rest , so your brain's gonna benefit from that , but your brain can also benefit from ultra short periods of disengagement . There is research on brief mental rest that shows even two to 10 minute periods of reduced stimulation . Notice , I'm not talking about going to a deep sleep , a nap , but just kind of a cat nap , if you want to call it , or just closing your eyes . It can restore your cognitive capacity and all you have to do is close your eyes , eliminate any sensory input going on around you . Maybe that requires a sleep mask , maybe it requires earbuds . I have AirPods . You can turn on the noise cancellation and it just totally shuts everything off and then just exist without thinking . This is not meditation , if you're like I don't like to meditate , I don't want to do breath work . No , it's none of that . It is not napping , it is just neural downtime . That's it , just neural downtime .
Philip PapeNow I have one more hack for you , yet another bonus . It's called the coffee nap , and this is to consume caffeine and then immediately rest for 15 to 20 minutes . Why ? Because the caffeine takes a while to kick in . It takes about 20 minutes to kick in right as you emerge , and then it creates this enhanced alertness without the grogginess . That's another thing . So if you're going to have kind of a small nap , do it right , literally right after you take coffee . Now , that doesn't work for a lot of us who drink coffee kind of early in the morning , when we're already well rested . But it's just another hack that I wanted to share with you . So none of these things work in isolation .
Philip PapeI think the most effective approach combines all of them , where you look at your training schedule and you optimize it for your circadian rhythm . You make sure your sleep environment is helpful for your body temperature , especially by looking at your sheets . Go check out those cozy earth sheets . I love them . I mean they're super comfortable . When my daughters and I will like watch TV in bed together , we'll just like throw on the sheets , because they're so comfy , just to watch TV , because they're just that . Cooling and relaxing . Maintaining your circadian rhythm by not sleeping in beyond 60 minutes versus your normal sleep schedule All of these can be super helpful .
Philip PapeSo I want you to start with the thing that addresses your biggest current failure point , your most immediate constraint . You know , if you're really wired at night all the time , maybe you're training too late . If you're hot all the time , look at your sheets . If the weekends , if you're sleeping in too much and that's causing grogginess down the line , try shortening that window and seeing what happens and then track these changes systematically . Right , look at your , your latency , the wake frequency , your morning energy and biofeedback , anything you can track on a wearable if that's helpful to you , like your sleep stages , and give it . Give any change , like seven to 10 , 10 days at least , to show measurable effects . Like anything we do here . When you're going to experiment with yourself , change one thing and give it a little bit of time to work itself through .
Philip PapeMost of the sleep advice that I hear and see on podcasts are like are one-off hacks or it's a list of
20 things , and I do agree there are lots of things that can be helpful , but I like to look at what is the lowest hanging fruit , what's a big thing that's easy to do , the kind of highest ROI , highest return on investment . So the things I shared today , I really thought through everything that I do . I thought through what the experts are telling us , what the research is telling us , and I thought these would be important ones to share . But there is one more interaction when it comes to sleep that most people are missing , and that is that your sleep quality directly affects your training recovery , which then affects your next day's sleep drive , which then affects your circadian rhythm , and so it's a feedback loop , right ? So that's why I think that's why I wanted to make this kind of an engineering episode , if you will , when it comes to feedback .
Philip PapeBetter sleep upgrades the whole system of recovery that we care about , which then lets you adapt better to your strength training , improve your muscle building , improve your body composition , increase your metabolism , reduce fat , enhance your cognitive performance shall I go on ? So sleep isn't just rest , it is actually a foundation that amplifies everything else you're doing , kind of like the concept of upward spiraling right , and I think people get overwhelmed when it comes to fixing sleep sometimes because they think everything has to be fixed . But just fix one thing at a time , like we talked about today , and then the solution for you is gonna become clear . Try one of those this week . Pick the one that addresses your current limitation , track them and then add in the others as you need .
Philip PapeAll right , if you wanna go deeper on sleep optimization , I do have a free guide called Better Sleep , better Body . It's just a simple list of ideas , kind of like the hacks that I mentioned , that I criticize all the time , but it is a list of sort of troubleshooting frameworks and ideas to improve your sleep beyond what we talked about today . Go to witsandweightscom , slash free or click the link in the show notes for the Better Sleep , better Body guide . All right , until next time , keep using your wits lifting those weights and remember sleep isn't just rest . It is the foundation that amplifies everything else you're doing . I'll talk to you next time here on the Wits and Weights Podcast .