Health
Sleep
Own the Night. Win the Day.
The Science of Sleep and Performance
Sleep is not rest — it’s rebuilding. Every night, your brain and body enter an orchestrated recovery process that affects endurance, strength, focus, and emotion regulation.
Cognitive Performance
Sleep consolidates memory and learning — essential for skill acquisition and decision-making (Walker, 2017).
REM sleep strengthens neural pathways that control focus, reaction speed, and problem-solving.
Sleep deprivation decreases accuracy, impairs decision-making, and mimics the effects of alcohol on reaction time (Williamson & Feyer, 2000).
Physical Performance
Deep sleep is when growth hormone peaks — repairing muscle fibers and promoting tissue recovery (Van Cauter et al., 2000).
Sleep deprivation reduces glycogen storage, lowers testosterone, and slows muscle recovery (Leproult & Van Cauter, 2011).
Just one night of poor sleep can reduce maximal strength, endurance, and sprint performance by up to 10–30% (Reyner & Horne, 2013).
Nervous System Recovery
During sleep, the parasympathetic nervous system dominates — reducing heart rate, lowering cortisol, and restoring homeostasis.
Poor sleep keeps the body in sympathetic (stress) mode, elevating inflammation and delaying recovery (Irwin, 2015).
Consistent, quality sleep improves HRV (Heart Rate Variability), a key marker for readiness and recovery.
Sleep is not a bonus — it’s the biological foundation of sustainable performance.
The Phases of Sleep
Every night, you cycle through four key stages, each lasting around 90 minutes. A full night includes 4–6 complete cycles:
NREM Stage 1 – Light Sleep: The bridge between wakefulness and sleep. Brain activity and heart rate slow down.
NREM Stage 2 – Transition: Temperature drops, and the brain filters external noise.
NREM Stage 3 – Deep Sleep: Muscle repair, immune function, and hormone release peak.
REM Sleep – Cognitive Recovery: The dreaming stage where learning, creativity, and emotional processing occur.
Disrupting these cycles — especially deep and REM sleep — limits both recovery and adaptation.
The A6 Athlete's Core Sleep System
At AG Performance, we don’t leave recovery to chance. The A6 Athlete's Core Sleep System is a structured approach to maximize the performance benefits of sleep:
Evening Downshift
No screens, low light, and journaling to calm the mind.
Helps the brain shift from alertness to recovery mode.
Temperature Control
Core temperature naturally drops before sleep.
Cooling the environment (17–19°C) enhances deep sleep duration (Kräuchi & Deboer, 2010).
Light Discipline
Blue light suppresses melatonin and delays sleep onset.
Replace screens with amber lighting, use blue-light filters, and get early morning sunlight to anchor your circadian rhythm.
HRV Tracking
Use HRV to monitor recovery readiness.
Higher HRV = better parasympathetic tone and adaptability.
Sleep Hygiene Protocols
Consistent bedtime and wake-up times.
Avoid caffeine after 2 p.m. and alcohol before bed.
Keep the room cool, dark, and quiet.
Treat your sleep space as your recovery zone — no work, no screens.
How Sleep Impacts Athletic and Professional Performance
In Sports
Sleep extension improves sprint times, reaction speed, and shooting accuracy (Mah et al., 2011).
Athletes who sleep more show higher testosterone levels, better focus, and fewer injuries.
In team sports, well-rested players demonstrate improved coordination and game awareness.
In Business & Daily Life
Cognitive flexibility, creativity, and emotional control all depend on REM sleep.
Leaders who prioritize sleep make more rational, strategic decisions.
Chronic sleep restriction leads to mood instability, burnout, and lower productivity.
Sleep isn’t passive — it’s your performance multiplier.
References
Fullagar, H. H. K., Skorski, S., Duffield, R., Hammes, D., Coutts, A. J., & Meyer, T. (2015). Sleep and athletic performance: The effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise. Sports Medicine, 45(2), 161–186. https://doi.org/10.1007/s40279-014-0260-0
Irwin, M. R. (2015). Why sleep is important for health: A psychoneuroimmunology perspective. Annual Review of Psychology, 66, 143–172. https://doi.org/10.1146/annurev-psych-010213-115205
Kräuchi, K., & Deboer, T. (2010). The interrelationship between sleep regulation and thermoregulation. Frontiers in Bioscience, 15, 604–625. https://doi.org/10.2741/3635
Leproult, R., & Van Cauter, E. (2011). Effect of sleep loss on neuroendocrine systems. Pathologie Biologie, 59(5), 218–227. https://doi.org/10.1016/j.patbio.2010.07.010
Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2011). The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep, 34(7), 943–950. https://doi.org/10.5665/SLEEP.1132
Reyner, L. A., & Horne, J. A. (2013). Sleep restriction and performance: A review. Physiology & Behavior, 120, 155–163. https://doi.org/10.1016/j.physbeh.2013.08.022
Van Cauter, E., Leproult, R., & Plat, L. (2000). Age-related changes in slow-wave sleep and REM sleep and relationship with growth hormone and cortisol levels in healthy men. JAMA, 284(7), 861–868. https://doi.org/10.1001/jama.284.7.861
Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.
Williamson, A. M., & Feyer, A.-M. (2000). Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occupational and Environmental Medicine, 57(10), 649–655. https://doi.org/10.1136/oem.57.10.649
Conclusion
Sleep is not optional — it’s the core of human performance. It drives recovery, focus, and long-term resilience. When you master your nights, you transform your days. At AG Performance, we help athletes and professionals take control of their recovery through science-based sleep training: from circadian alignment and HRV tracking to light management and temperature regulation. Sleep well, perform better, and build a system that works while you rest.
Health
Sleep
Own the Night. Win the Day.
The Science of Sleep and Performance
Sleep is not rest — it’s rebuilding. Every night, your brain and body enter an orchestrated recovery process that affects endurance, strength, focus, and emotion regulation.
Cognitive Performance
Sleep consolidates memory and learning — essential for skill acquisition and decision-making (Walker, 2017).
REM sleep strengthens neural pathways that control focus, reaction speed, and problem-solving.
Sleep deprivation decreases accuracy, impairs decision-making, and mimics the effects of alcohol on reaction time (Williamson & Feyer, 2000).
Physical Performance
Deep sleep is when growth hormone peaks — repairing muscle fibers and promoting tissue recovery (Van Cauter et al., 2000).
Sleep deprivation reduces glycogen storage, lowers testosterone, and slows muscle recovery (Leproult & Van Cauter, 2011).
Just one night of poor sleep can reduce maximal strength, endurance, and sprint performance by up to 10–30% (Reyner & Horne, 2013).
Nervous System Recovery
During sleep, the parasympathetic nervous system dominates — reducing heart rate, lowering cortisol, and restoring homeostasis.
Poor sleep keeps the body in sympathetic (stress) mode, elevating inflammation and delaying recovery (Irwin, 2015).
Consistent, quality sleep improves HRV (Heart Rate Variability), a key marker for readiness and recovery.
Sleep is not a bonus — it’s the biological foundation of sustainable performance.
The Phases of Sleep
Every night, you cycle through four key stages, each lasting around 90 minutes. A full night includes 4–6 complete cycles:
NREM Stage 1 – Light Sleep: The bridge between wakefulness and sleep. Brain activity and heart rate slow down.
NREM Stage 2 – Transition: Temperature drops, and the brain filters external noise.
NREM Stage 3 – Deep Sleep: Muscle repair, immune function, and hormone release peak.
REM Sleep – Cognitive Recovery: The dreaming stage where learning, creativity, and emotional processing occur.
Disrupting these cycles — especially deep and REM sleep — limits both recovery and adaptation.
The A6 Athlete's Core Sleep System
At AG Performance, we don’t leave recovery to chance. The A6 Athlete's Core Sleep System is a structured approach to maximize the performance benefits of sleep:
Evening Downshift
No screens, low light, and journaling to calm the mind.
Helps the brain shift from alertness to recovery mode.
Temperature Control
Core temperature naturally drops before sleep.
Cooling the environment (17–19°C) enhances deep sleep duration (Kräuchi & Deboer, 2010).
Light Discipline
Blue light suppresses melatonin and delays sleep onset.
Replace screens with amber lighting, use blue-light filters, and get early morning sunlight to anchor your circadian rhythm.
HRV Tracking
Use HRV to monitor recovery readiness.
Higher HRV = better parasympathetic tone and adaptability.
Sleep Hygiene Protocols
Consistent bedtime and wake-up times.
Avoid caffeine after 2 p.m. and alcohol before bed.
Keep the room cool, dark, and quiet.
Treat your sleep space as your recovery zone — no work, no screens.
How Sleep Impacts Athletic and Professional Performance
In Sports
Sleep extension improves sprint times, reaction speed, and shooting accuracy (Mah et al., 2011).
Athletes who sleep more show higher testosterone levels, better focus, and fewer injuries.
In team sports, well-rested players demonstrate improved coordination and game awareness.
In Business & Daily Life
Cognitive flexibility, creativity, and emotional control all depend on REM sleep.
Leaders who prioritize sleep make more rational, strategic decisions.
Chronic sleep restriction leads to mood instability, burnout, and lower productivity.
Sleep isn’t passive — it’s your performance multiplier.
References
Fullagar, H. H. K., Skorski, S., Duffield, R., Hammes, D., Coutts, A. J., & Meyer, T. (2015). Sleep and athletic performance: The effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise. Sports Medicine, 45(2), 161–186. https://doi.org/10.1007/s40279-014-0260-0
Irwin, M. R. (2015). Why sleep is important for health: A psychoneuroimmunology perspective. Annual Review of Psychology, 66, 143–172. https://doi.org/10.1146/annurev-psych-010213-115205
Kräuchi, K., & Deboer, T. (2010). The interrelationship between sleep regulation and thermoregulation. Frontiers in Bioscience, 15, 604–625. https://doi.org/10.2741/3635
Leproult, R., & Van Cauter, E. (2011). Effect of sleep loss on neuroendocrine systems. Pathologie Biologie, 59(5), 218–227. https://doi.org/10.1016/j.patbio.2010.07.010
Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2011). The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep, 34(7), 943–950. https://doi.org/10.5665/SLEEP.1132
Reyner, L. A., & Horne, J. A. (2013). Sleep restriction and performance: A review. Physiology & Behavior, 120, 155–163. https://doi.org/10.1016/j.physbeh.2013.08.022
Van Cauter, E., Leproult, R., & Plat, L. (2000). Age-related changes in slow-wave sleep and REM sleep and relationship with growth hormone and cortisol levels in healthy men. JAMA, 284(7), 861–868. https://doi.org/10.1001/jama.284.7.861
Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.
Williamson, A. M., & Feyer, A.-M. (2000). Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occupational and Environmental Medicine, 57(10), 649–655. https://doi.org/10.1136/oem.57.10.649
Conclusion
Sleep is not optional — it’s the core of human performance. It drives recovery, focus, and long-term resilience. When you master your nights, you transform your days. At AG Performance, we help athletes and professionals take control of their recovery through science-based sleep training: from circadian alignment and HRV tracking to light management and temperature regulation. Sleep well, perform better, and build a system that works while you rest.
Health
Sleep
Own the Night. Win the Day.
The Science of Sleep and Performance
Sleep is not rest — it’s rebuilding. Every night, your brain and body enter an orchestrated recovery process that affects endurance, strength, focus, and emotion regulation.
Cognitive Performance
Sleep consolidates memory and learning — essential for skill acquisition and decision-making (Walker, 2017).
REM sleep strengthens neural pathways that control focus, reaction speed, and problem-solving.
Sleep deprivation decreases accuracy, impairs decision-making, and mimics the effects of alcohol on reaction time (Williamson & Feyer, 2000).
Physical Performance
Deep sleep is when growth hormone peaks — repairing muscle fibers and promoting tissue recovery (Van Cauter et al., 2000).
Sleep deprivation reduces glycogen storage, lowers testosterone, and slows muscle recovery (Leproult & Van Cauter, 2011).
Just one night of poor sleep can reduce maximal strength, endurance, and sprint performance by up to 10–30% (Reyner & Horne, 2013).
Nervous System Recovery
During sleep, the parasympathetic nervous system dominates — reducing heart rate, lowering cortisol, and restoring homeostasis.
Poor sleep keeps the body in sympathetic (stress) mode, elevating inflammation and delaying recovery (Irwin, 2015).
Consistent, quality sleep improves HRV (Heart Rate Variability), a key marker for readiness and recovery.
Sleep is not a bonus — it’s the biological foundation of sustainable performance.
The Phases of Sleep
Every night, you cycle through four key stages, each lasting around 90 minutes. A full night includes 4–6 complete cycles:
NREM Stage 1 – Light Sleep: The bridge between wakefulness and sleep. Brain activity and heart rate slow down.
NREM Stage 2 – Transition: Temperature drops, and the brain filters external noise.
NREM Stage 3 – Deep Sleep: Muscle repair, immune function, and hormone release peak.
REM Sleep – Cognitive Recovery: The dreaming stage where learning, creativity, and emotional processing occur.
Disrupting these cycles — especially deep and REM sleep — limits both recovery and adaptation.
The A6 Athlete's Core Sleep System
At AG Performance, we don’t leave recovery to chance. The A6 Athlete's Core Sleep System is a structured approach to maximize the performance benefits of sleep:
Evening Downshift
No screens, low light, and journaling to calm the mind.
Helps the brain shift from alertness to recovery mode.
Temperature Control
Core temperature naturally drops before sleep.
Cooling the environment (17–19°C) enhances deep sleep duration (Kräuchi & Deboer, 2010).
Light Discipline
Blue light suppresses melatonin and delays sleep onset.
Replace screens with amber lighting, use blue-light filters, and get early morning sunlight to anchor your circadian rhythm.
HRV Tracking
Use HRV to monitor recovery readiness.
Higher HRV = better parasympathetic tone and adaptability.
Sleep Hygiene Protocols
Consistent bedtime and wake-up times.
Avoid caffeine after 2 p.m. and alcohol before bed.
Keep the room cool, dark, and quiet.
Treat your sleep space as your recovery zone — no work, no screens.
How Sleep Impacts Athletic and Professional Performance
In Sports
Sleep extension improves sprint times, reaction speed, and shooting accuracy (Mah et al., 2011).
Athletes who sleep more show higher testosterone levels, better focus, and fewer injuries.
In team sports, well-rested players demonstrate improved coordination and game awareness.
In Business & Daily Life
Cognitive flexibility, creativity, and emotional control all depend on REM sleep.
Leaders who prioritize sleep make more rational, strategic decisions.
Chronic sleep restriction leads to mood instability, burnout, and lower productivity.
Sleep isn’t passive — it’s your performance multiplier.
References
Fullagar, H. H. K., Skorski, S., Duffield, R., Hammes, D., Coutts, A. J., & Meyer, T. (2015). Sleep and athletic performance: The effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise. Sports Medicine, 45(2), 161–186. https://doi.org/10.1007/s40279-014-0260-0
Irwin, M. R. (2015). Why sleep is important for health: A psychoneuroimmunology perspective. Annual Review of Psychology, 66, 143–172. https://doi.org/10.1146/annurev-psych-010213-115205
Kräuchi, K., & Deboer, T. (2010). The interrelationship between sleep regulation and thermoregulation. Frontiers in Bioscience, 15, 604–625. https://doi.org/10.2741/3635
Leproult, R., & Van Cauter, E. (2011). Effect of sleep loss on neuroendocrine systems. Pathologie Biologie, 59(5), 218–227. https://doi.org/10.1016/j.patbio.2010.07.010
Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2011). The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep, 34(7), 943–950. https://doi.org/10.5665/SLEEP.1132
Reyner, L. A., & Horne, J. A. (2013). Sleep restriction and performance: A review. Physiology & Behavior, 120, 155–163. https://doi.org/10.1016/j.physbeh.2013.08.022
Van Cauter, E., Leproult, R., & Plat, L. (2000). Age-related changes in slow-wave sleep and REM sleep and relationship with growth hormone and cortisol levels in healthy men. JAMA, 284(7), 861–868. https://doi.org/10.1001/jama.284.7.861
Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.
Williamson, A. M., & Feyer, A.-M. (2000). Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occupational and Environmental Medicine, 57(10), 649–655. https://doi.org/10.1136/oem.57.10.649
Conclusion
Sleep is not optional — it’s the core of human performance. It drives recovery, focus, and long-term resilience. When you master your nights, you transform your days. At AG Performance, we help athletes and professionals take control of their recovery through science-based sleep training: from circadian alignment and HRV tracking to light management and temperature regulation. Sleep well, perform better, and build a system that works while you rest.
Read More
Health
Nutrition
Fuel Resilience.
Nutrition isn’t about restriction — it’s about alignment. In the A6 Athlete’s Core System, food is more than fuel. It’s chemistry, recovery, and resilience. The way you eat should match how you live, move, and perform. When nutrition aligns with purpose, you don’t just eat to survive — you eat to sustain performance.
Health
Nutrition
Fuel Resilience.
Nutrition isn’t about restriction — it’s about alignment. In the A6 Athlete’s Core System, food is more than fuel. It’s chemistry, recovery, and resilience. The way you eat should match how you live, move, and perform. When nutrition aligns with purpose, you don’t just eat to survive — you eat to sustain performance.
Health
Nutrition
Fuel Resilience.
Nutrition isn’t about restriction — it’s about alignment. In the A6 Athlete’s Core System, food is more than fuel. It’s chemistry, recovery, and resilience. The way you eat should match how you live, move, and perform. When nutrition aligns with purpose, you don’t just eat to survive — you eat to sustain performance.
Health
Movement
Perform at Your Peak.
Movement is medicine. In the A6 Athlete’s Core System, we don’t train for ego — we train for life. Mobility and stability create longevity, not just strength. When you move smarter, you recover stronger — building a system that performs, adapts, and lasts.
Health
Movement
Perform at Your Peak.
Movement is medicine. In the A6 Athlete’s Core System, we don’t train for ego — we train for life. Mobility and stability create longevity, not just strength. When you move smarter, you recover stronger — building a system that performs, adapts, and lasts.
Health
Movement
Perform at Your Peak.
Movement is medicine. In the A6 Athlete’s Core System, we don’t train for ego — we train for life. Mobility and stability create longevity, not just strength. When you move smarter, you recover stronger — building a system that performs, adapts, and lasts.
Health
Sleep
Own the Night. Win the Day.
Sleep is the most underused performance enhancer on Earth. You can’t perform, think, or recover without it — and yet most athletes treat it as optional. In the A6 Athlete's Core, sleep is your daily reset. It’s when your body repairs, your hormones rebalance, and your nervous system recalibrates. The quality of your sleep determines the quality of your performance — physically, mentally, and emotionally.
Health
Sleep
Own the Night. Win the Day.
Sleep is the most underused performance enhancer on Earth. You can’t perform, think, or recover without it — and yet most athletes treat it as optional. In the A6 Athlete's Core, sleep is your daily reset. It’s when your body repairs, your hormones rebalance, and your nervous system recalibrates. The quality of your sleep determines the quality of your performance — physically, mentally, and emotionally.
Health
Sleep
Own the Night. Win the Day.
Sleep is the most underused performance enhancer on Earth. You can’t perform, think, or recover without it — and yet most athletes treat it as optional. In the A6 Athlete's Core, sleep is your daily reset. It’s when your body repairs, your hormones rebalance, and your nervous system recalibrates. The quality of your sleep determines the quality of your performance — physically, mentally, and emotionally.
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