Sleep is a completely natural state for the body — with its lack, both the psyche and the body are damaged. The basic rule is simple: the more tired you get during the day, the more time you need to recover should be primarily remembered by athletes – especially those preparing to participate in competitions. Why is sleep so important? How much should an athlete sleep? How to ensure the quality of sleep?
It is vital for every living being, especially for athletes who want to increase their muscle mass. Growth hormone is responsible for supporting the growth and reproduction of cells and stimulating the immune system. Meanwhile, lack of sleep increases cortisol, a stress hormone that makes it challenging to repair tissues.
Sleep improves concentration.
Lack of sleep reduces the ability to concentrate and interferes with decision-making or information processing. These are some of the most important mental functions in sports.
Sleep allows you to consolidate the new information.
A person’s ability to process all tasks and skills acquired on a given day improves thanks to the rem sleep phase means that sleep helps you master the exercises you’ve been working on during your workout.
How to get a good sleep?
Sleep has a massive impact on the quality of life. On average, an adult should sleep about 6-8 hours a day, but sleep quality is much more important than duration. If you have trouble falling asleep, wake up several times at night, or can’t get up in the morning even after several alarms, then find out why this is happening. What affects sleep?
Bedroom
Sleep alone before and during the competition. It can be cruel but effective — no one will lie next to you all night or snore. Any supportive partner will surely understand this. The bedroom is only for sleeping. Don’t eat, don’t watch TV, don’t work in it. This place is intended only for recreation. Take care of the darkness. Get rid of distracting light sources. Close the windows tightly to block out the street light or the natural reflection of the moon.
Eliminate the noise. If you live on a busy street, wear earplugs. When you become a parent, ask your partner to take care of the child and responsibilities during the intensive preparation for the competition.
Change your bed linen regularly because sleeping clean is much calmer.
Choose the right mattress. Take care of its proper size and degree of hardness. Think that sleep takes up your whole life, and invest a few thousand rubles more in a good night’s sleep and a healthy spine.
Find the proper sleeping position. Analyze whether you feel better in your stomach, back, or fetal status. Make sure you sleep on the weaker side. Therefore, if you are right-handed, lie down on your left side.
Breathing through your nose is the most effective type of breathing, and in combination with the correct body position, it even allows you to get rid of snoring completely. Lower the temperature in the bedroom. It should be 2-3 degrees lower than the rest of the apartment. The optimal temperature is about 17-18 degrees. Before going to bed, it is better to ventilate the room nicely.
Training
Exclude any workouts that would conduct just before bedtime. Of course, it’s better to exercise in the evening than never, but remember that adrenaline and cortisol are when you are physically active. On the other hand, they will prevent you from falling asleep quickly. If you have to train at this time of day, try to organize your evening so that you have 2-3 hours before bed.
Food
Eat your last meal 2-3 hours before bedtime. Make the meal easy to digest and avoid situations when you go to bed hungry.
Drink about 2.5 liters of drinks every day. Limit caffeine to 350-400 mg per day. Remember that it remains in the body for up to 8 hours, so drinking coffee late afternoon will significantly interfere with good sleep—caffeine in other foods – chocolate or tea.
Lifestyle
Take care of your circadian cycle. Human nature loves repetition, so try to go to bed simultaneously every day. Try to calm your thoughts. It is analyzing everyday problems before bed is one of the biggest obstacles. Therefore, it is worth mastering several relaxation techniques — calm breathing and relaxation of muscles and jaw. Also, use mellow, relaxing music.
Turn off your computer, TV, and phone at least an hour before bedtime. The blue light they emit interferes with excellent and healthy sleep, and the sound signals distract them. Of course, there are also special dietary supplements for sleep. Most often, they contain melatonin, which will not harm your body.
However, remember that seeking medication is a last resort. In the beginning, change your lifestyle. If you cannot improve the quality of sleep, consult your doctor. Remember that the medicine should be a supportive agent, not the main one.
