QUALITY OVER QUANTITY
Adequate ‘quality’ sleep is essential for peak athletic performance yet it remains one of the most overlooked methods in an athletes toolbox. One study discovered subjects that went 36 hours without sleep reduced work time to exhaustion by an average of 11% when compared to normal sleep. Sleep deprivation clearly effects performance.
So what can we do to ensure we get the best sleep.
LIMIT BLUE LIGHT BEFORE BED
Research has found that exposure to excessive blue light from LEDs may suppress melatonin & affect our circadian rhythms. What does that mean to us as athletes? To help you fall asleep, limit exposure 30 to 60 minutes prior to bed time.
CHECK YOUR CAFFEINE
We all love our PRE & coffee. But limit taking PRE at night. This will make it easier for you to fall asleep.
Your body has a natural 24 hour cycle called circadian rhythms. As much as possible, try to be consistent with your sleep cycle. This will help your body adapt and help you wake feeling more rested.
We’re preaching to the choir on this one, but exercise is key. Having a healthy lifestyle that includes daily exercise will not only help you sleep better, you’ll feel better and your overall health will improve.
BLACK IT OUT
Use the curtains to black out your room completely. Making sure you have a dark, quiet, cave to sleep in will improve the quality of your sleep tenfold.