# The Effect of Poor Sleep on Your Training

Sleep allows our bodies to recover and our minds to reset.

In sport, poor sleep may lead to increased [RPE](https://latticetraining.com/2023/03/28/what-is-rpe-how-do-i-know-my-rating-of-perceived-effort/), impaired coordination and may reduce your ability to [utilise energy stores](https://latticetraining.com/2022/09/26/training-energy-systems-the-climbers-guide/).

![](https://latticetraining.com/app/uploads/2023/04/Menstrual-Cycle-Diagram-Art-File-01-1024x811.jpg)It is common for sleep to be disrupted in the [late luteal phase](https://latticetraining.com/2023/01/11/training-your-menstrual-cycle/) in the lead up to our period. During this time, the levels of estrogen and progesterone are falling, and this can have a negative impact on our sleep.

The mechanism isn’t fully understood but the role that our hormones play in body temperature and melatonin production is thought to be related.

## What can we do to adapt our training around sleep?

### Be flexible

Don't be afraid to [change your plan](https://latticetraining.com/2023/03/29/i-dont-feel-like-training-what-do-i-do/) or rearrange your schedule so that you aren’t trying to complete high intensity sessions on poor sleep!

### Sync your deload week

If you experience poor sleep at a certain point in your cycle, try [syncing your deload week](https://latticetraining.com/2023/03/15/improve-your-training-by-tracking-your-menstrual-cycle/) with this phase.

A deload week is a lighter week of training. It doesn't have to be complete rest; we recommend dropping training load (volume x intensity x frequency) by 50% or more. A deload week allows your body to recover more thoroughly.

### Choose training that require less coordination

You may want to focus on simple conditioning exercises or easier climbing. You might find this [less frustrating](https://latticetraining.com/2023/03/14/dealing-with-frustration-in-climbing-handle-disappointment/) if sleep has been disrupted.

## What can we do to help our sleep?

### Get enough magnesium

Magnesium has been shown to help with sleep (as well as other symptoms experienced in PMS) and can be found in leafy greens or taken as a supplement.

### Consider the effects of caffeine

Cut back on caffeine and try not to have it in the afternoon. The half life of caffeine is around 8 hours so a coffee after lunch could still hinder sleep!

### Drink water

Drink plenty of water throughout the day, but not close to bed. This way you are hydrated but not needing to get up in the night!

### Stay cool

Try and keep your room cool to prevent overheating in the night.

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[Read more training tips.](https://latticetraining.com/blog/training-tips/)

[Read more tips for menstrual cycle.](https://latticetraining.com/blog/menstruation-pregnancy-menopause/)

What are your top tips for sleep? Do you make any changes around your cycle? Let us know in the comments 👇