Enhancing Sleep for Athletic Performance
Sleep and maintaining a healthy circadian rhythm is critical for athletes. It is not just about feeling rested, it's about optimizing recovery, improving reaction time, reducing the risk of injury, proper metabolism and hormone function.
The best way to keep this system optimized is to think about the “signals” we send our body throughout the day. A good night’s rest is signaled and built through daily activities.
Strategies to Enhance Sleep for Athletes
1. Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time everyday, even on weekends. This signals the body's internal clock and improves the quality of sleep.
2. Create a Sleep-Friendly Environment: A cool, dark and quiet environment is ideal for sleep and telling the body it is time for rest.
3. Limit Exposure to Screens Before Bed: The blue light emitted by phones, tablets, and computers is the same wave length of light as the sun around midday. When we scroll right before bed we are essentially telling our brain its midday and this inhibits the release of melatonin, the hormone responsible for sleep. Aim to avoid screens and bright over head light for at least an hour before bedtime.
4. Optimize Melatonin Production: Melatonin is released at night, but our brain makes melatonin in the morning. To improve production, get exposure to natural early daylight ideally within an hour of sunrise for at least 10 minutes without glasses or contacts. This will kickstart hormone production and align your body with the natural rhythm.
5. Meal Timing: Refrain from eating or drinking calorie-containing beverages at least 2 hours before bedtime to allow for proper digestion and prevent energy diversion from body repair during sleep.
6. Napping Wisely: While naps can be beneficial, they should be kept short (20-30 minutes) and not too close to bedtime to avoid disrupting nighttime sleep patterns.
Your next great play on the field is only a sleep away. Let us know if any of these tips helped you get a better night’s rest!
This article is for general information only. The advice and recommendations we discuss do not replace a healthcare provider's advice, treatment, or care. The use and implementation of the information discussed are at the sole discretion of the reader.