{"id":251,"date":"2019-08-07T11:03:43","date_gmt":"2019-08-07T02:03:43","guid":{"rendered":"https:\/\/healthylivingscience.com\/?p=251"},"modified":"2019-10-20T12:54:32","modified_gmt":"2019-10-20T03:54:32","slug":"8-scientifically-proven-tips-for-better-sleep-in-athletes-and-non-athletes","status":"publish","type":"post","link":"https:\/\/healthylivingscience.com\/8-scientifically-proven-tips-for-better-sleep-in-athletes-and-non-athletes\/","title":{"rendered":"8 scientifically proven tips for better sleep in athletes (and non-athletes)"},"content":{"rendered":"\n

Sleep is crucial for any human being but especially for athletes, no doubt about that. It is the main recovery method for mind and body, although not many young athletes realise that. Only proper recovery enables an athlete to give their best every day in training and life. <\/p>\n\n\n\n

Additionally, chronic inadequate sleep has been also linked to an increase in sports injuries in adolescent athletes (Milewski, 2014) and a plethora of other health issues (Zhu, 2019). There are a few simple (but not easy) things every athlete could do to optimize their sleep.<\/p>\n\n\n\n

1.    Keep a regular sleep schedule<\/h2>\n\n\n\n

Like with any habit, it is easier to fall asleep if you do it\nconsistently at the same time every day. If you can, make your bedtime the same\nevery night, including on weekends. Your brain starts to expect that you will\ngo to bed soon and prepares for it making it easier to fall asleep when the\ntime comes.<\/p>\n\n\n\n

If for some reason your bedtime cannot be consistent, try to set\nup a routine that will be consistent. Routine may include deeming the lights,\nreading a book, taking a bath, listening to relaxing music, whatever makes you\nrelaxed, calmed and ready to fall asleep.<\/p>\n\n\n\n

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Sleep tip #1: Keep a regular sleep schedule, even on weekends.<\/figcaption><\/figure>\n\n\n\n

2.    Manage bright light exposure<\/h2>\n\n\n\n

Bright light is a powerful stimulant, especially if it is\nsunlight. That is why after a long and gloomy winter we feel so energised when\nthe spring with bright mornings finally comes. If you can, expose yourself to\nsunshine in the morning by for example going for a quick walk. Dog owners and\nbike commuters have a huge advantage here, as they have no other choice, but go\noutside in the morning.<\/p>\n\n\n\n

In the evening, on the other hand, try to avoid bright lights.\nThis includes screens. Exposure to the artificial light tricks your brain that\nit is still day. This can be a reason why you don\u2019t feel tired at night even\nwhen you have been working in front of your computer for hours.<\/p>\n\n\n\n

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Sleep tip #2: Bright light exposure: take plenty in the morning, limit at night.<\/figcaption><\/figure>\n\n\n\n

3.    Make your bedroom perfect <\/h2>\n\n\n\n

Your bedroom should be your oasis. Keeping your bedroom cool, dark\nand comfortable will help you not only fall asleep easily but also sleep for\nlonger.<\/p>\n\n\n\n

Core body temperature needs to drop a little before we can fall\nasleep. Bedroom being hot may prevent this drop, and therefore hider your\nability to fall asleep.<\/p>\n\n\n\n

The dark bedroom will let your brain know that it is night-time\nand will allow you to fall asleep easier. Try to reduce all the random little\nlight sources such as clocks, switch ons and electronic displays. Also, as\nbright light getting into your bedroom in the morning will wake you up earlier,\ndark curtains may be a good investment.<\/p>\n\n\n\n

Keeping your bedroom comfortable doesn\u2019t need too much\nexplanation. A good mattress, fitted pillow, and duvet of the right thickness\nfor your liking and season will boost your comfort. Having a comfortable\nenvironment will allow you to relax easier and have a good night’s rest.<\/p>\n\n\n\n

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Sleep tip #3: Make your bedroom cool, dark and comfortable.<\/figcaption><\/figure>\n\n\n\n

4.    Avoid stimulants<\/h2>\n\n\n\n

Stimulants such as coffee, energy drinks, tea and some types of\nsoda can reduce your ability to fall and maintain sleep. It is recommended to\navoid the consumption of these drinks at least six hours before bedtime.<\/p>\n\n\n\n

Additionally, nicotine should be avoided as it is also a\nstimulant. Although alcohol may allow falling asleep more easily, it negatively\naffects the quality of sleep and should be avoided. <\/p>\n\n\n\n

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Sleep tip #4: Avoid stimulants such as caffeine and nicotine, especially in the evening.<\/figcaption><\/figure>\n\n\n\n

5.    Manage your food and drink intake<\/h2>\n\n\n\n

Try to avoid eating and drinking a lot soon before going to bed.\nToo much food may disturb your sleep by causing reflux and drinking too much\nmay force you to go to the bathroom.<\/p>\n\n\n\n

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Sleep tip #5: No excessive food and drink before bedtime.<\/figcaption><\/figure>\n\n\n\n

6.    Don\u2019t look at the clock<\/h2>\n\n\n\n

When you wake up\nat night, don\u2019t look at the clock. Obsessive looking at the clock may increase\nbrain activity and impair your ability to fall straight back to sleep. You\ndon\u2019t want to do that.\n \n<\/p>\n\n\n\n

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Sleep tip #6: Don’t look at the clock when you wake up.<\/figcaption><\/figure>\n\n\n\n

7.    Nap<\/h2>\n\n\n\n

If you are struggling with getting enough sleep during the night,\ntry having some naps during the day. This strategy may help you to recover\nduring busy times like traveling, competition or exams.<\/p>\n\n\n\n

The only exception would be if you struggle to fall asleep at\nnight. Then, it may be beneficial to cut down on naps to make you tired and\nmore ready for your bedtime.<\/p>\n\n\n\n

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Sleep tip #7: Naps are gas!<\/figcaption><\/figure>\n\n\n\n

8.    Keep bed for sleep (and sex) only<\/h2>\n\n\n\n

Restricting being in bed to only sleep time\nwill allow your brain to associate the two together. <\/p>\n\n\n\n

If you have trouble falling asleep and usually\nlay in bed awake for a long time, you may want to try to get up, have a sip of\nwater or a walk around the room. Then you may try again falling asleep. With\ntime, this may teach your brain that when you lay down in bed, it is sleeping\ntime (not laying with eyes-right-open time).<\/p>\n\n\n\n

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Sleep tip #8: Keep beds for sleep (and sex) only.<\/figcaption><\/figure>\n\n\n\n

There\nyou are, eight tips on how to improve your training, performance, and health.\nIf you can, implement all of them. When your sleep gets better, your sports\nperformance, recovery, and mood should improve too. Let\u2019s don\u2019t forget a bonus\nrelated to a lowered risk of sustaining an injury and developing other\nmetabolic complications. <\/p>\n\n\n\n

Good luck and good night!<\/p>\n\n\n\n

Alex<\/p>\n\n\n\n

Academic\nreadings<\/h3>\n\n\n\n
  1. Kroshus, E., Wagner, J., Wyrick, D., Athey, A., Bell, L., Benjamin, H. J., … & Watson, N. F. (2019). Wake up call for collegiate athlete sleep: narrative review and consensus recommendations from the NCAA Interassociation Task Force on Sleep and Wellness<\/a>. British journal of sports medicine<\/em>, 53<\/em>(12), 731-736.<\/li><\/ol>\n\n\n\n