Performance Puzzle „Ten Rules for Better Sleep“
Regeneration, immunity, energy restoration, mental health, concentration, higher physical and mental performance, good mood… these are just some of the things which sleep can affect. When there is a lack of it, negatively and vice versa. Sleep is therefore a very essential piece of your Puzzle!
No one has yet invented anything that works better for the regeneration of the body than a high-quality sleep. Quality sleep is a fundamental part of any manual for a proper athlete’s sport preparation. Yet, statistics tell us that a large percentage of athletes suffer from a deficiency or poor quality of sleep.
Nowadays, many people have developed bad habits that impair the quality and length of their sleep. Many of us experience sleep problems.
We’ve created 10 rules to help you develop good sleep habits and improve your sleep.
- Go to bed and get up at about the same time every day.
Sleeping in at the weekend will not save you. On the contrary, it will make it harder for you to get up on Monday. The ideal bedtime varies for everyone, but you shouldn’t go to bed late. Sleeping before midnight is more beneficial for your body than sleeping in the morning. The ideal bedtime is somewhere around 10:00 pm – 7:00 am. You should get at least 8 hours of sleep.
Tip: Set an alert on your phone for the evening saying it’s bedtime 😊
2. Try not to have training 2-3 hours before bedtime. On the other hand, an evening routine (stretching, light compensatory exercises, breathing exercises) can help you 😊
3. Try to have a calm routine before going to bed; reading a book or listening to soothing music can become an ideal „ritual“.
4. Try to be on your phone, tablet, etc. as little as possible before going to bed. They radiate blue light, which both delays and impairs your sleep. If you absolutely have to, wear blue light-blocking glasses or set your phone to a mode that partially blocks blue light.
5. Avoid caffeine in the late afternoon and evening.
Coke, some kinds of tea or dietary supplements and medicines also contain caffeine.
6. Try not to eat big and heavy meals before going to bed.
You should ideally have your dinner 2-3 hours before bedtime, afterwards only smaller and lighter snacks.
7. If you like to take a nap in the afternoon, that’s a great thing and can help, but don’t take it later than 3:00pm. The ideal length of a nap is 20-40 minutes. No longer than 90 min.
8. The room you sleep in should be dark, cool and free of distractions.
You shouldn’t have flickering screens, lights and the like in your bedroom, even a visible clock would not be advisable.
9. In winter, try to spend some time in direct sunlight, ideally in the morning (especially if your sport is performed indoors).
10. Pay attention to the quality and comfort of the mattress and pillow.
Based on scientific evidence and recommendations.