Sleep: The Most Overlooked and Undervalued Recovery Tool for High Performance
The best of the just kickin' it podcast | series 01 episode 06
In this episode, Dr. Steven Lockley...
Discussion Points Include:
About Guest
Transcript - Click to expand
Josh Faga 1:09
Ben Bartlett 4:22
Josh Faga 6:22
Ben Bartlett 7:34
As part of assessment, we ask each coach to detail who they are, how they want to play the game of football, who the players are in their care, and as a result, how they're going to coach. And then the final part is how perhaps they integrate some of those holistic elements into their approach. And then when being supported, we ask them, and challenge them to look at the degree to which they align what they actually do in practice with what they believe to be true. So if, for example, they say, we want to play out from the back, and we want to get the centre halfs on the ball and want to contribute to a positive, possession based approach, fantastic. If a disproportionate amount of time their goalkeeper is kicking it long, and perhaps squeezing up the pitch and not dominating possession, then there's probably a misalignment between what they say they believe is true, and perhaps what they're doing. And the same could be said from a coaching style perspective. If you say you want to develop adaptable decision makers, and the coach runs lots of practices that have got very few decisions in them and the coach decides what's important - again, there's probably a misalignment between what we say is true, and what we actually do when we practice. So the assessment is to enable each coach to determine their own model, if you like and assessment, what things are important to us? - and then the job for the observer, for the person that's supporting them is to challenge them to align their practice with things they've stated to be true.
The big challenge in that is that historically, what you've had is a group of assessors or coach educators, who have had a relatively narrow view on what football was and asked the coaches to line up with their view. You've now got a reverse which is you could have 50/60/70 different, subtly different approaches to coaching and the job of the assessor is to now to better understand that and make decisions about the degree to which the coaches are aligning their practice with their stated beliefs. It takes significant amount of development from a coach education perspective so that the educators can understand what might be going on in front of them.
Brian Shrum 10:13
Ben Bartlett 11:00
Brian Shrum 12:35
Ben Bartlett 12:47
Brian Shrum 13:37
Ben Bartlett 14:08
Well, we are here today with Ben Bartlett. Ben, you know, obviously, thanks for joining us and I wanted to open the show by asking you to discuss how you got your start in football. And maybe take us through a little bit of your early journey and kind of how that's led you to where you are now.
Ben Bartlett 1:39
Okay. Yeah, I guess like a lot of career coaches, I was a failed footballer. So I played at a club that are in League two in England now called Colchester United as a schoolboy, never made it as a professional footballer and started coaching for Colchester United when I finished playing. I played semi professional football at the same time and coached, both within a community programme at Colchester United and also within the boys and the girls excellence programmes. I worked there for around 10 years. The women's programme was relatively successful in the sense that we took what was then a women's club that were planning a regional league to play in the National Premier League, and we had players that have gone on and played Champions League, international football that started off developing in that programme. I was fortunate in the sense that back then, coaching wasn't an enormous industry. So you ended up coaching 20/30/40/50 hours a week in a whole range of different environments, which I guess allows you to make a lot of mistakes, learn a lot of stuff and hopefully get a little bit better.
The success of the women's programme there, I guess, generated some interest so I was fortunate to go to Chelsea for a couple of seasons, just as they kind of took on a full-time women's programme. I was responsible for leading and managing that and I guess, trying to put some foundations in place that would take that Woman's Club forward in the future. And then the last 12 years, I've been employed as a coach developer, coach educator with the Football Association. Principally in the early stages our coach education programme shifted about 15 years ago to take more of a youth focus. And in the early stages of the job, it was very much about delivering those qualifications to try to shift some of the way that people thought about coaching young people, rather than a one size fits all approach to education. In the last six, seven years, I've been fortunate to work in a programme which focuses on the development of coaches working in professional football clubs. I have four professional football clubs in the south of England and try and spend an equal amount of time each of those clubs supporting the formal and ongoing CPD for the coaches working with players in a young professional Academy set-up.
Josh Faga 3:43
Well, it sounds like you have a pretty interesting perspective, because I'm sure when you first started your coaching journey, you got to see what the education or what was being taught or accepted at the time in terms of, if we call it coaching theory, or whatever principles were guiding coach education at the time, and now you've been part of that transition into a different way of educating coaches or advocating best coaching practice. What do you think are some of the assumptions that have changed over time? And, how coaches should be coaching?
Ben Bartlett 4:22
Yeah, probably from a coach development perspective, we've tried to make significant changes in two areas. The first one is about the way that coaches are assessed in the broadest sense, because a lot of the way that coaches coached on courses and a lot of the way that coach education functioned was out of convenience. And if you had 25/30 people on a course you needed to find a relatively convenient way of getting them to pass. So coaching became a relatively narrow thing - coach one relatively narrow theme, typically to a group of players you've never met before, and affect performance typically, in a relatively short space of time. The risk is that became a percentage of people's perception about what coaching was because they learned to coach in their formal education in that way, a lot of those behaviours transcended into their own environment, which perhaps wasn't that helpful. So, over the last sort of 10/15 years, we've tried to make some significant shifts in the way that coaches are assessed. <inaudible> going with a more long-term approach and, finally, probably, for them to identify what's important to them, and their players and then decide the appropriate way to coach for that particular context. There isn't necessarily a right way to coach but maybe there's an appropriate way to coach in relation to what your purpose is, and what you and your environment believe to be true. That's probably been the first perhaps most significant shift.
The second shift has been about the type of content that we deliver, which in the early days was very much about the tactics and the techniques for football. And they're not not important, but there's probably a disproportionate balance of what we delivered that focused upon those elements, which lead to people maybe having a brain full of technical and tactical info, but not necessarily the understanding of the whole of the human body, the way that it might change when you're young and developing than when you're an adult. And so a more proportionate delivery of content about what some of the football demands are, but also what some of the human demands are. And trying to integrate those two things together a little bit to support people to think about what football looks like for human beings.
Josh Faga 6:22
That's interesting, I think one thing that one thread that I'd like to pull on, before we dive a little bit deeper, is what you just discussed there in terms of, I guess you can call it coach evaluation. But I've noticed just in the US, a lot of the coaching courses have shifted that way as well, where the coach educators are now going into the coaches environment and assessing them with their players over a longer stretch of time. And it's more, I guess, appreciating the context that they may be working more than putting them in this sort of artificial environment and then saying, 'here you go', players you've never seen before, and maybe topics that don't relate exactly to what you would maybe do or that are relevant to you. But that does leave the door open, I guess for a little bit of sort of relativity, where it's like, does everything go so to speak? Have you created some principles, or some standards, or some objective characteristics that you say, Okay, these are going to be building blocks to which we evaluate coaches - so it's not just everything goes, but we still appreciate some individuality and context specific application.
Ben Bartlett 7:34
Yeah, great question. I guess the England DNA has had a deal of traction in recent years. And in its early phases, the England DNA was broken down into five main areas, 1) Who we are - so what's the purpose of our environment? What things are important to us? 2) How we want to play - what's your style of play? What are your principles that underpin the way they want to play? 3) What we call the future player, which is the characteristics of the players that are in your care, and perhaps some of the qualities that you might want to support the development of within those players. 4) How we coach - that might be how we combine the things that we value, with the way that we want to play with the needs of the players to then decide the way that we might coach to try and agree and get some healthy tension across those elements. And the final part (5) is the way that we support, which I guess is typically what we would call the holistic four corner approach, which is how do we factor in some of the psychosocial, and physiological elements of player and human development into our coaching.
As part of assessment, we ask each coach to detail who they are, how they want to play the game of football, who the players are in their care, and as a result, how they're going to coach. And then the final part is how perhaps they integrate some of those holistic elements into their approach. And then when being supported, we ask them, and challenge them to look at the degree to which they align what they actually do in practice with what they believe to be true. So if, for example, they say, we want to play out from the back, and we want to get the centre halfs on the ball and want to contribute to a positive, possession based approach, fantastic. If a disproportionate amount of time their goalkeeper is kicking it long, and perhaps squeezing up the pitch and not dominating possession, then there's probably a misalignment between what they say they believe is true, and perhaps what they're doing. And the same could be said from a coaching style perspective. If you say you want to develop adaptable decision makers, and the coach runs lots of practices that have got very few decisions in them and the coach decides what's important - again, there's probably a misalignment between what we say is true, and what we actually do when we practice. So the assessment is to enable each coach to determine their own model, if you like and assessment, what things are important to us? - and then the job for the observer, for the person that's supporting them is to challenge them to align their practice with things they've stated to be true.
The big challenge in that is that historically, what you've had is a group of assessors or coach educators, who have had a relatively narrow view on what football was and asked the coaches to line up with their view. You've now got a reverse which is you could have 50/60/70 different, subtly different approaches to coaching and the job of the assessor is to now to better understand that and make decisions about the degree to which the coaches are aligning their practice with their stated beliefs. It takes significant amount of development from a coach education perspective so that the educators can understand what might be going on in front of them.
Brian Shrum 10:13
Yeah, I gotta ask, it seems like you're implying a little bit there that football is different than, so to speak, in every different country maybe on how they're going to approach coach education. You mentioned there at the beginning that what you've done there in the FA is you've sort of changed things, you're looking at things from a different perspective. My question is, there are some educators that believe that football is universal, and that it's coached the same way everywhere, we're all playing the same game, so thus we must then do things the exact same way or use the exact same language, it should be universal. Do you think that is true? Or are there other variables that are impacting how coaches are actually doing things on the field?
Ben Bartlett 11:00
I guess there's probably a couple of things in there. First one is that there are social and cultural differences. I spent a little bit of time in the Far East, the culture there is much more autocratic, leaders lead, followers follow. Whereas I guess when you come further west, certainly in England, we've probably got more of what might be called a Socratic approach to coaching which is we ask questions, we find ways, we recognise a way that works for everybody in an attempt to seek to move forward. So there's probably quite a stark difference. But there are certainly some social cultural differences in different parts of the world that perhaps impact on the way that we see stuff. I think the bit that is the same is the laws of the game are pretty much the same wherever you go across the world. However, how people interpret those rules of the game and how people interpret the principles of the way that game is played, may be quite different. And I think again, you'll see that if you look at World Cups as perhaps where you've got the broadest social cultural mix across a particular tournament, you'll see differences in the way that Iceland might play to the way that Brazil might play. And they're not good, bad or indifferent. I guess, if you grew up in Iceland, it probably looks quite a bit different than if you grew up in Brazil. But then you'll also see some of the demographic challenges, which is Iceland, might need to plan a particular way, relatively reductive, relatively tight, difficult to break down, to give themselves an opportunity to succeed. And perhaps the characteristics of their players best fit that particular approach, whereas a Brazilian side might take a slightly different approach. So I guess we're bound by the same laws of the game, but the way that plays out can be slightly or. significantly different.
Brian Shrum 12:35
Yeah, I'm going to tug on the thread you mentioned about using the Socratic method there in the UK. Is that a pretty big staple in the coaching education that is done in the UK?
Ben Bartlett 12:47
I'd say it's a commitment, I think there is still a percentage of the population that believe in, it is best to lead by telling. And that isn't to say that telling has no place, I guess it's got a place. But what we've gone down the line of saying what is important is we've gone after decision-making. So there's decision-making from players, there's decision-making from teams based upon the demands and the situation that's in front of a particular person. I guess if you fundamentally say that decision-making is important, which we have, then that probably requires more of a Socratic, probably more of a compromising approach to coaching. If you say you want, more routine expertise where people have a narrow profile and can fit a particular approach to playing the game, it might be that more of a command approach would be appropriate.
Brian Shrum 13:37
Now, I'm gonna lean on you on this, specifically, because you're in the coach's head department much more than I am. The Socratic method for me, and I've used it a lot, I am wondering if we're going down this path that really, we're sort of unconsciously doing it, because we think it's actually working, but maybe it's not. And here's my question - when we're using the Socratic method, are we using it to really get authentic answers from the players, or are we just questioning and to get the decision that we already have formulated in the narrative in our head?
Ben Bartlett 14:08
Yeah, I guess that depends upon how skilled the coaches have been able to develop a Socratic Method and work with the players. And less so but certainly in the early years of taking this approach, you saw more people that would ask questions that weren't actually questions, they were answers. And I guess if you want people to genuinely feel as if they're being empowered and supported, then we need to find ways to support them to come to perhaps an answer that works for them. What that isn't saying is that we're absolving the coach have any responsibility to lead, to drive, to build understanding in the players where maybe there are already gaps.
Podcast Notes
Sleep: The Basics
Sleep Tracking Devices
Although Daily Wellness Questionnaires are popular, they aren’t very accurate when it comes to assessing sleep quality and quantity. “Part of the problem with asking people ‘how well they slept’ is we typically do a poor job of self-assessment.”
It is much more accurate to use objective markers of sleep using sleep tracking devices, than asking athletes how they slept using a daily wellness questionnaire.
“None of the devices on the market are perfect, but they all tell you something.”
Basically, the devices on the market use a variety of different means of measuring various physiological characteristics aimed at tracking two basic things.
Whether you are asleep or not
How deep you are sleeping
“These devices are useful for looking at a change in sleep over time, or a pattern of sleep.” In other words, we can assess whether something is getting better, or getting worse.
“No device is perfectly accurate at telling you how much Deep Sleep, or how much REM sleep you’ve had.”
Keys to a good Sleep Tracking Device:
Duration: The minimum recommendation for number of hours of sleep per night for adults is 7 hours. “But, we recommend more than that.” A good tracker should tell you the number of hours slept using some sort of physical motion scanner to recognize the moment sleep begins and ends.
Timing: We want to fall asleep at the same time every day. “A stable sleep pattern is advantageous and something you can assess with a device.”
Type: “We want to know how much Deep Sleep we are getting and how much REM sleep we are getting.”
A good sleep tracking device can be helpful in providing feedback about the quality and duration of your sleep, but it can also be useful for noting the efficacy of any interventions. If you want to know if a certain drink before bed is helpful, or hurtful, you can look at the data concerning duration, timing, and type to get a rough sketch of how useful or harmful an intervention is.
“None of us really get enough. 7 hours isn’t the target, we should be trying to get more than that, especially in younger people.”
Survivorship Bias of Sleep:
Survivorship Bias is a bias in human thinking and decision making coined by World War II Statistician Abraham Wald.
As the story goes, the military were studying planes that returned from missions and taking note of the areas that were hit by the most enemy fire (red dots in image above). The logic that they applied was that the areas suffering the most damage should be manufactured with “extra” protection
However, the flaw in their thinking was that they only looked at the planes that survived, not the planes that didn’t return.
What they should have done is the exact opposite of what they did. They should have added extra protection to those areas not hit by enemy fire as those were the areas that were most likely to cause a plane crash
Steven Lockley argues that we have done the same thing with sleep. We pay attention to those people that are successful and don’t get a lot of sleep and ignore all of the people that get plenty of sleep and are also successful.
“Unfortunately, there is more attention paid to the people that claim they are short sleepers and successful, rather than those that get a lot of sleep and are also successful.”
People point to someone like Margaret Thatcher, who apparently slept 4 hours per night, but then there also people like Albert Einstein who slept 10+ hours per night. “And he had a pretty successful career”
“This macho attitude of ‘I’ll sleep when I’m dead’, or ‘I’m wasting time, if I am sleeping’ Is really old fashioned and wrong.”
You aren’t morally superior because you get up early
Diet, Exercise, and Sleep are the 3 pillars of health and if you don’t get all of those things, then you cannot be fully healthy.
“Short sleepers have a much higher incidence of diabetes, cardiovascular disease, depression, cancer, etc.”
Body Clock’s
Young adults have a body clock that is shifted later than older adults.
Therefore, asking a 16, 17, or 18-year-old to go to bed at 10PM is like asking me to go to bed at 7PM. “It’s no surprise that they can’t go to sleep at that time.”
The problem is, our schedules don’t take body clock into account.
School start times, class times, or training times are early in the morning, which require them to be up and ready to go at 6 or 7 in the morning, but their brains won’t let them fall asleep until 1, 2, or 3 in the morning, “which guarantees sleep deprivation.”
The sad thing is that it isn’t their fault. There is a legitimate biological reason that they can’t fall asleep until later and most adults meet that with a comment like, “Come on, get up — you’re just being lazy.”
Social media, cell phones, and laptops are also effective at shifting our body clocks later because they emit blue light. So, culturally, we have started to shift most of our body clocks later because we have cultural habits of working up until bed time and social habits of checking social media while lying in bed. “The good thing is that we can stop that. We can change it.”
We can change it by creating a space between work and bed time where we take time to relax and unwind from our workday.
Some things that can help fill that space between work and bed time are as follows:
— Breathing exercises
— Relaxation
— Meditation
— Yoga
— Warm Bath
— Reading a real book (not kindle)
These all help to calm the brain down and get it ready for bed. And, if you can do that each and every day — you will get used to that schedule and you will have a much more consistent sleep pattern over time.
Internal Clock’s: Larks & Owls
Some people have a biological clock that runs slightly faster than others and these people tend to be more “morning people” or larks.
Steven makes a really good point in regards to the second way of determining your natural sleep rhythm. “Keep in mind that if you sleep in until whenever you like, you are initially paying off a huge sleep debt, so the first few days don’t really reflect your natural sleep rhythm. It takes a few days before you will find your natural, consistent rhythm.”
Other people have a slower biological clock that runs slightly slower and these people tend to be more “evening people” or owls.
“If I took 100 people off of the street and measured their biological rhythms, I would actually find a 5-hour variation in their rhythm’s even if they were sleeping on the same schedule.”
This means determining whether you are a morning type, or an evening type is a really good starting point for developing good sleep habits.
Most teenagers and young adults are evening types
“Everyone’s clock is a bit different, but there are 2 ways you can figure out your clock:”
First — Taking note of when you start to feel tired/sleepy each day is usually a good indication. For example, if you are consistently ready for bed at 9PM, then you are probably a lark. If you are wired until after midnight, then you are probably a lark.
Second — If you could sleep in tomorrow without restriction, what time would you get up? The later you would wake up, the more indicative you are an owl; the earlier you would wake up, the more indicative you are a lark.
Steven makes a really good point in regards to the second way of determining your natural sleep rhythm. “Keep in mind that if you sleep in until whenever you like, you are initially paying off a huge sleep debt, so the first few days don’t really reflect your natural sleep rhythm. It takes a few days before you will find your natural, consistent rhythm.”
Training Time
If your team finishes their game at 9 or 10 PM and they don’t get to bed until closer to 2 or 3 in the morning, asking them to come in for a 9AM recovery session “doesn’t make any sense.”
If most athletes are young adults, and most young adults are owls, then most athletes are owls. Therefore, why do so many sports teams train in the early morning?
“Shifting things a little bit later in the day, let’s say early afternoon — you will get the same amount of work done, but the quality will be so much higher because the players will be more rested.”
The response from the athletes of the teams that Steven has worked with have been extremely positive. “The players are happier, they respond better, they have better quality training — it changes the atmosphere of inclusion because now you are responding to the needs of the players, not the preference of the coach because it works better for his schedule to get up in the morning.”
“Even the companies I have worked with have shown amazing results. They have allowed for more flexible hours where people make their own schedules and we have seen improved productivity and employee retention in companies that have allowed for that.”
Steven mentioned a natural study where a school had a change in start times from 8AM to 10AM and then back to 8AM. The 2 outcomes they looked at were exam results and sick days.
During the period of a later school start time (10AM)
- Exam results improved
- Sick days reduced
During the period of an earlier school start time (8AM)
- Exam results got worse
- Sick days increased
The same principle applies to training times. If we move training times later, without doing anything else, we are increasing the probability that performance improves, injury rates go down, and illness rates decrease.
If you play a game at 7 PM (or another time in the late evening) that doesn’t finish until very late at night, and your only option (due to facilities or field availability) is to do a recovery session the next day in the early morning (9 or 10 am) you are better off giving them the day off. “Sleep trumps any other recovery modality — the amount of sleep always takes priority when we are talking about recovery.”
“There’s no such thing as too much sleep. More sleep is a good thing. Sleeping in is a good thing.”
Sleep Inertia — the groggy feeling you get after waking up. This is normal and it takes around 2–4 hours to fully dissipate, therefore “you don’t want to be doing key things within an hour or two of waking up.”
What time does your team train? If you train at 8AM, or 9AM, you are basically training during the period of sleep inertia. Training will be less effective, the training dose less potent, the adaptation less positive, and the long-term effect being a consistent under-training and under-performing, all due to the implications of a poorly selected training time.
Science shows that peak performance occurs in the late afternoon — coinciding with our peak body temperature.
The time between when you normally train and your game time can effectively be thought of as time zone differences. For example, “if you normally train at 5PM and you play at 8PM, that’s the same as traveling 3 time-zones even though you haven’t gone anywhere.”
“So many coaches and staff think that this can be overcome by motivation, or “it is what it is, we just have to get over it ”, which is again, just such an antiquated view; we are willing to do whatever it takes to improve performance when it comes to exercise, diet, training, preparation, but we leave out something like sleep, which effectively determines how alert you are and what your body clock time is. Ignoring this is a wasted opportunity to improve performance with very little effort.”
Napping
“If you’ve had enough sleep during the night, then you shouldn’t even be able to nap. The fact that so many athletes rely on naps is a sign that they are consistently sleep deprived.”
Steven mentioned that ‘how quickly you can fall asleep’ is a sign of sleep debt. So, if you can fall asleep at all (within 15–20 minutes), in the context of a nap, then you have some amount of sleep debt. Even more alarming — if you can fall asleep within 10 minutes during the daytime, then that is a sign of chronic sleep debt. Within 5 minutes, you are considered to be at the level of someone with sleep apnea. Within 1–2 minutes, that’s a very severe and serious level of sleep debt.
This made me think of how many times I’ve seen my athletes fall asleep within minutes of sitting down on our chartered bus for an away game. Many times we haven’t even pulled away from campus before half the team is fully asleep. I now look back and realize that this is not a sign of “your classic college student”, but a sign of chronic sleep debt that the coaching staff is heavily responsible for creating.
Napping too long can introduce the sleep inertia problem described earlier
Therefore, you don’t want to nap too close to the game in case of sleep inertia
Ingesting caffeine prior to the nap can help overcome this sleep inertia problem
Acute & Chronic Effects of Poor Sleep
A sleepy brain is a drunk brain. Staying awake for 16+ hours can be equivalent to levels of impairment similar to alcohol impairment.
Just as a drunk brain makes poor decisions, so does a sleepy brain.
Consistently getting 6 hours of sleep per night on average for 2 weeks, you will perform at a cognitive level comparable to someone that has stayed up for 24 hours straight.
Consistently getting 4 hours of sleep per night on average will see you hit the cognitive impairment level of someone staying up for 24 hours straight within just 1 week. If you get 4 hours of sleep on average for 2 weeks, your performance level is equivalent to someone that has stayed up for 48–72 hours straight.
Steven also just did a study with more variability. For example, 10 hours of sleep with two consecutive nights of 3 hours of sleep, followed by 10 hours followed by two nights with 3 hours, etc. “This study showed that this pattern builds up sleep debt EVEN FASTER and MORE SEVERELY than a more stable sleep debt. Keeping a regular sleep schedule is vital."