Sleep 5 updated

B = baseline, E1-E7 = sleep-level testing days, and R1-R3 = recovery days with further testing to track return toward baseline. In the graph above you can see a decline in both the five-hour- and three-hour-a-night groups, with limited decline from baseline values in the seven-hour-a-night group, and no average decline in the nine-hour-a-night group. Image courtesy of
Belenky G, westensen NJ, Thorne DR, Thomas ML, Sing HC, Redmond DP, Russo MB, & Balkin TJ. Patterns of performance degradation and restoration during sleep restriction and subsequent recovery: a sleep dose-response study. Wiley online library. 2003. http://doi.org/10.1046/j.1365-2869.2003.00337.x .

By on January 4, 2019 | Leave a reply

Bryon Powell

Bryon Powell is the Editor-in-Chief of iRunFar. He’s been writing about trail running, ultrarunning, and running gear for 15 years. Aside from iRunFar, he’s authored the books Relentless Forward Progress: A Guide to Running Ultramarathons and Where the Road Ends: A Guide to Trail Running, been a contributing editor at Trail Runner magazine, written for publications including Outside, Sierra, and Running Times, and coached ultrarunners of all abilities. Based in Silverton, Colorado, Bryon is an avid trail runner and ultrarunner who competes in events from the Hardrock 100 Mile just out his front door to races long and short around the world, that is, when he’s not fly fishing or tending to his garden.