How To Use The Eight Sleep Pod To Hack Your Workouts

Sleep is now a sport, and after the primary night time utilizing my Eight Sleep Pod Cowl ($2,195) and waking as much as a sleep rating of 100, I felt like a gold medalist. Rested and able to tackle the world, I acquired up and cycled by means of body weight workout routines, acquired my coronary heart charge up on a run, and Theragunned my muscle mass, so I used to be prepared for a day of sprinting forward of me. Then, the twins within the room subsequent to me started whining for his or her bottles, and I used to be swiftly ushered again to my actuality: one the place I’m not an Olympic-medalling athlete however a stretched-thin mother who dabbles in health for enjoyable.

But, as health trackers get higher and higher at deciphering info from our our bodies and telling us how you can use it, we don’t essentially should be Olympic-level athletes to grasp how you can optimize our days with motion. Actually, athletes do that—swimmer Ryan Murphy, basketballer Chelsea Grey, and CrossFitter Any Bream all use Eight Sleep—however so, too, do on a regular basis individuals seeking to discover methods to energise with out that additional cup of espresso.

“Sleep is undoubtedly probably the most essential components for an athlete’s psychological and bodily well being and efficiency,” says Alexandra Zatarain, co-founder and VP of brand name and advertising and marketing at Eight Sleep. Whether or not you’re chugging alongside on the gymnasium to really feel higher in your day-to-day life or successful medals, understanding the influence of what you’re doing when your head hits the pillow will help to tell the way you present up within the gymnasium and past.

What’s the Eight Sleep Pod Cowl?

We’ve all turn out to be fairly accustomed to utilizing health trackers in our day-to-day lives—suppose Apple Watches, Oura Rings, and Fitbits. Nonetheless, this tracker is totally different since you don’t put on it per se, however quite sleep on high of it. “The Pod helps athletes get well higher by regulating their physique temperature all through the night time,” says Zatarain. “This optimizes every stage of sleep and results in enhanced deep sleep, REM sleep, and whole sleep time, thus resulting in enhancements in sleep high quality.”

It has a function referred to as “Autopilot” that raises and lowers the temperature of the mattress—and thus, your physique—that can assist you optimize no matter sleep stage you’re in. It’s been clinically confirmed to extend deep sleep by 34 p.c, which helps to influence the way you get well and the way you’re feeling the following day. In keeping with Zatarain, it does this by dropping your core physique temperature within the earlier a part of the night time to advertise deeper sleep, which is helpful to those that wish to work out within the later elements of the day. Understanding can increase our core physique temperature, which may trigger us to have issue going to sleep and cut back the standard of deep sleep that we get.

The know-how is pushed by means of “invisible” sensors, which observe your coronary heart charge, coronary heart charge variability, and respiratory charge. “From these variables, we will ship real-time sleep staging,” says Zatarain. Or in different phrases, the mattress heats and cools you to maintain you comfy and funky, which impartial analysis signifies interprets to raised sleep.

Then, while you get up within the morning, it makes use of all of this information to present you a Sleep Health Rating that may assist to tell your day and the way you method it. The Health rating is affected by the standard of sleep you get, how intently you comply with your sleep routine (i.e. preserve a mattress and waking time), and the time you spend asleep (between seven and 9 hours). It’s a numeric system that’s paired with directives like “Good, Truthful, Pay Consideration, and so forth.” in an effort to perceive the way you’re sleeping.

How Sleep Impacts Your Exercise

In case your exercise is your fundamental type of effort, then sleep is your fundamental supply of restoration. “Sleep is vital to repairing broken tissue,” says Samantha Ward, NASM, CPT, Equinox Tier X Coach and EFTI Grasp Teacher. “Due to this fact, in case you are not sleeping nicely, your physique’s therapeutic course of is slowed, creating an elevated danger for accidents.”

Analysis signifies that sleep helps to regenerate cells that assist us to restore our bodily tissues and helps to bolster our immune programs, which retains us from getting sick and permits us to remain on our toes. And that interprets to us feeling higher and with the ability to work out or do no matter else we need to on a given day.

Whereas it’s straightforward to fall into the entice of considering that one dangerous night time’s sleep implies that you won’t be capable to conquer your exercise in the way in which you desire to, Ward warns that’s not essentially true. “Sleep is cumulative. We frequently have a look at it as one thing that’s accomplished as soon as throughout every day quite than viewing it on a macro scale,” she says. “I say this as a result of one dangerous night time of sleep isn’t going to influence your capacity to carry out and get well as a lot as a number of poor nights of sleep.”

So whereas the Eight Sleep Pod Cowl does give you nightly information, it’s a good suggestion to not fixate on one dangerous quantity and what it means on your day, however quite to take developments—a number of nights of poor high quality sleep or elevated coronary heart charge—to coronary heart and alter your way of life accordingly.

How To Hack Your Exercises With the Eight Sleep Pod Cowl

After I tried the Eight Sleep Pod Cowl, I wished to make use of it to assist my physique gauge what it might tackle every day. The primary few days, my sleep scores have been excessive: 100, 99, 97… you get the image. These days, I felt invincible and will raise and run as a lot as I felt like I wanted to. Then got here the primary B- night time, which on my toes, felt fairly totally different than an A+, regardless of Ward’s recommendation. Couple this with the disturbed sleep that occurs on account of menstrual cycles and infants waking up in the midst of the night time, and it’s straightforward to see how rapidly you possibly can fall from the heights of a 100-level sleep.

Primarily based in your sleep high quality, Ward advises tweaking the frequency and depth of your exercises. On days after I was hitting A-level sleep efforts, I accepted the problem to do higher-intensity body weight coaching, working, and even HIIT. However when my sleep scores fell under 85 for a couple of constant days, I backed off. As a substitute, I opted for Pilates or a stroll and threw a run into the combination solely as soon as throughout my downbeat.

Whereas I actually anticipated to have a brand new tech-y sixth sense—the train sense—what I discovered is that our our bodies form of intuitively additionally know their limits and know what they want. On days after I was actually drained and had a rating within the 50s, I didn’t really feel like a HIIT class. So, I’d both take the time without work or do some gentle stretching. To place that one other method, I used to be by no means shocked by a sleep health rating or how that left me feeling about what sort of effort I might do within the gymnasium.

Having used the Pod Cowl for a few month for train monitoring, what I noticed was an uptick in my vitals. My HRV went up (a very good signal that your physique is tolerating and recovering from stress); my respiratory charge and coronary heart charge went down; and I grew to become extra conscious of the significance of conserving a constant sleep routine to remain optimally wholesome. What’s extra, the standard of my sleep largely continued to enhance with the Eight Sleep. I discovered myself waking up and feeling way more rested and able to tackle the day than I had with out it.

Different Issues To Preserve in Thoughts

Clearly, whereas our sleeping habits have an effect on our waking hours, our habits whereas awake additionally have an effect on our sleep. Given this, Ward has a couple of suggestions that can assist you create the perfect sleep attainable.

1. Keep in mind To Practice on the Proper Time of Day: “For some individuals, greater depth exercises later within the day can influence their capacity to get restful sleep,” she says. This occurs as a result of these exercises can increase your core physique temperature, making it arduous to go to sleep. As a substitute, go for low-impact or restoration exercises later within the day.

2. Time Your Meals and Caffeine: While you eat and what you sip can influence the way you practice. We’ve beforehand reported that diets wealthy in advanced carbohydrates, protein, and fruits and veggies will help you get some strong shut-eye.

3. Clear Up the Time Earlier than You Sleep: Take inventory of the time earlier than you fall asleep. “Actions on this time-frame ought to all be geared in direction of winding down the physique and thoughts,” says Ward.

4. Begin Your Day Off Energetically: “Begin your day with actions that promote wakefulness- getting daylight to your eyes [or] physique, hydrating, and getting in some motion and exercise are nice methods to start,” she says.

Remaining Ideas

Finally, the Eight Sleep Pod Cowl is a number of the coolest tech that I’ve tried this yr—and quite a bit comes throughout my desk. Used correctly, it will possibly allow you to get well in an effort to sort out marathon conferences and marathons in the identical stride. I heartily advocate it for these seeking to method their sleep as a sport.