Is your lack of sleep affecting your performance?
Top athletes of today understand that sound nutrition, peak conditioning and practicing their craft are fundamental pillars in performing at your best when it comes to show day. One of the most important factors that is overlooked is sleep, which plays a comparatively influential role. Low quantity and quality of sleep can affect:
Higher BMI / illness / likelihood of injury / decreased glucose tolerance & insulin sensitivity / memory / learning / strength, speed and power output / elevated ghrelin (hunger hormone) / lower levels of testosterone / increased recovery times / increased cortisol (stress hormone) / decreased mental focus / motor control / motivation. The list goes on...
Here are 5 great tips that will undoubtedly improve the quantity and quality of your sleep and drastically improve your performance:
- Aim for 7 hours of uninterrupted sleep per night. During periods of intense or increased training volumes and intensities, try to get a short nap during the day if you feel the need.
- Set your bedroom to a comfortable temperature. This can be vary from person to person but a good average is between (62º– 68ºF) / (16.6º – 20ºC). Straying far from these temperatures could make you restless and affect the quality of (REM) Rapid eye movement sleep.
- Turn off all electronic devices at least 1 hour before bed as this affects the release of melatonin (hormone released by the penal gland in the brain to help control your sleep and wake cycles).
- 1 hour before bed begin dimming room lights to help the release of melatonin. Consider low-wattage, incandescent lamps or a dim light at your bedside to help with this.
- As light and darkness are powerful cues that tell your body to rest or waken, keep the room as dark as you possibly can. Cover any lights coming from electrical equipment and outside light. Using darkening curtains will help keep your body in that sleep state until its time to start your day.