Sleep is crucial for the health and well-being of everyone. In order to be fully ready for the next event, whether it be a competition for an athlete or a project at work for the general population, you’ve got to be able to recharge the body and recover from the previous day. The cumulative effects of sleep loss and sleep disorders have been associated with a wide range of deleterious health consequences including an increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke. For athletes it goes further: poor sleep has been shown to reduce reaction time, accuracy, vigor, submaximal strength, endurance, and more.
In order to improve sleep quality and quantity, you can begin by following the tips listed below:
• Get 8-9 hours of continuous sleep per night
• Avoid Caffeine after lunch
• Sleep in a room as dark as possible
• Have your room be cool (under 70 degrees)
• Get in a routine: Try to go to bed at the same time every night and wake at the same time every morning.
• Only use your bed for sleeping
• Stop screen time, especially video games, at least 1 hour before bed
References
1. Vitale, K. C., Owens, R., Hopkins, S. R., & Malholtra, A. (2019). Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations. International Journal of Sports Medicine, 40(8), 535-543.
2. Watson, A. M. (2017). Sleep and Athletic Performance. Current Sports Medicine Reports, 16(6), 413-418.
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