Sleeping well is essential for all athletes. It is even one of the keys to performance. Impaired sleep is synonymous with sports regression. Explanations with Mr. Clavicle, a physiotherapist.
Stress, anxiety, and overwork. There are many reasons for a bad night. However, sleep is important, vital, for all human beings, and even more so for athletes. The primary benefit of sleep is recovery. Here are 12 tips from Mr. Clavicle, physiotherapists, to improve the quality of sleep to better recover and thus be efficient.
1. Regular hours
Try to get up and go to bed at the same time. That is to say, respect your chronotype: sleep the number of hours you need while respecting the times of getting up and going to bed. This is the most beneficial thing for getting quality sleep.
2. Sleep in the dark
Try to sleep in a dark environment if possible. Why black? When the light drops and we are in the dark, there is the entry into play of melatonin, the hormone that makes you fall asleep. It is also necessary to favor a place without noise.
3. Good bedding
You have to try to have quality bedding. Sometimes people park their bedding for many years, 15-20 years, and then the bed is deformed. A good quality bed allows you to have more quality nights and to recover. You can also equip yourself with a Blackroll * type memory foam pillow that you can take everywhere with you.
4. Daylight
Daylight helps secrete two hormones: serotonin and cortisone. Hormones that allow you to wake up. When you get up, you open your shutters and enjoy the natural light, the sun. In case of lack of sun, it is possible to do light therapy in order to secrete these two hormones and thus respect this balance, day-night.
5. Room temperature
The ideal temperature is between 17 ° and 18 ° for the body temperature to decrease in order to promote sleep. Take a shower before bed yes, but not too hot for bedtime.
6. Limit screen time
Without a doubt the most important advice: limit screens 2 to 3 hours before bed to avoid the impact of blue light on the secretion of melatonin. Screens and light delay the secretion of this hormone and therefore falling asleep. It creates a kind of insomnia.
7. Reading
Take some time to read, it will relax you. Reading has a de-stressing property. Often, after 20 minutes, we have a nosedive. The process of falling asleep is then in motion.
8. The bedroom for sleeping
The bedroom is made for sleeping. You must not eat there, not watch series, not work. We must not mix our brain under the penalty of causing sleep disorders.
9. Osteopathy
Can be of help especially in insomnia. The overall tissue relaxation can help to find a more qualitative sleep, without regulating everything.
10. Coffee and alcohol
Caffeine is a powerful stimulant. It is better to avoid it after lunch. The level of caffeine in the body decreases very, very slowly. You can still be under the influence of caffeine if you have coffee in the afternoon or evening. It can delay falling asleep, and more importantly, it will take 20% of your deep sleep. This will affect the quality of your sleep and recovery. It’s the same for alcohol. Tobacco is also to be avoided.
11. Meal too fatty
Avoid meals that are too high in fat before going to bed. Prefer with a high glycemic index. It is important to spend a night.
12. Play sports
Spend yourself. Play sports. Get moving. Physical activity has an impact on sleep. Possibility of doing yoga to relax, that is to say, to breathe, to breathe to relax. Even meditation to learn to relax. Think about relaxing.
What about the nap?
It can have very positive effects if it is not too long. We are talking about a nap of fewer than 30 minutes. A nap can be restorative, except for people who suffer from insomnia.
