The type of base set that you sleep on plays a major role in determining the quality of sleep that you enjoy. It is important to choose the right mattress and ultimately get a better night’s sleep.
PRACTICAL TIPS TO IMPROVE YOUR QUALITY OF SLEEP
Strenuous exercise depletes the body, so what athletes do before and after a competition has a direct influence on their endurance, speed, and accuracy. If the average of six to eight hours of sleep a night is cut short (related: Eat, Sleep, Heal), the body doesn’t have time to repair muscle, consolidate memory, replenish nutrients and release hormones.
Sleep is essential to restoring physiological and cognitive functions.
Get into a rhythm
A disturbed sleep cycle as a result of going to bed too late or having an irregular routine can lead to greater drowsiness, so it is essential to adopt habits that will encourage the onset of sleep. Routines vary from individual to individual. What’s important is that you create one and stick to it.
Consider the condition of your current bed
Investing in a quality bed and base set will ensure the best night’s sleep. Choose the comfort level that suits your body, choose your preferred brand within the selected comfort level and then select the base set size that best fits your needs.
Consider investing in a few sports psychology sessions with a professional who specializes in this field. Addressing your anxiety and finding the correct coping mechanisms can go a long way in helping athletes perform better.
Caffeine, whether from coffee, tea, soft drinks or energy drinks, can be detrimental to a good night’s rest. Limit your overall caffeine consumption and make a rule of not having any caffeine after 6 pm.
Limit alcohol intake
Whilst the consumption of alcohol may help the onset of sleep, it significantly reduces the duration of deep sleep, an essential phase when recovery takes place. In addition, the effects of alcohol persist long after it has been fully metabolized by the body. Limit alcohol consumption during intense training or before a competition.
Many athletes are in the habit of consuming large amounts of water towards the end of a day to offset dehydration caused by sweating. Whilst rehydration is essential, the urge to urinate can keep you up at night. Ideally, athletes should rehydrate regularly throughout the day, rather than trying to compensate for the loss of water in one fell swoop. Read this related Valuate Your Supplements and Vitamins.
Research has shown a link between nutrition and sleep. Sleep-deprived individuals tend to eat poorly and are more likely to eat energy-dense foods that cause energy spikes and dips. Being conscious of what food you put into your body will ultimately help your sporting performance.
The more sports enthusiasts and professionals know about the impacts of sleep, the better they can adjust their life to getting an adequate amount and quality, ultimately helping them on the road to overall well-being.