Sleep and Athletes: How it Affects Performance and How to Improve Sleep |
Posted: February 19, 2021 |
Sleep is essential, especially among athletes. Learn how sleep affects general well-being and how to achieve a high-quality for better performance. Every athlete knows the significance of proper diet and physical training. Their performance depends on how they take care of their body. However, some are too focused on honing their skills that it affects their sleeping schedule. Why Sleep is Important? Sleep has a direct impact on general health. Though eating nutritious food and regular exercises are important to athletes, each one should also pay the same attention and priority to sleep. It is essential for both athletes and non-athletes. It is the body’s natural restorative state that stops minor damages from developing into serious health concerns. During sleep, the heart rests while the cells and tissues repair themselves. It helps the body recover from physical exertion and supports the building of new muscles. Sleep prevents illness and helps the body recover from it. The body naturally produces cytokines when asleep. These are hormones that support the immune system in combating infections and foreign bodies. Aside from improving physical wellness, sleep promotes a healthier mind. It enhances memory and cognitive abilities. It allows an athlete to remember strategies, develop new skills, and form memories that could be useful for the next game or tournament. Sleep is also essential for emotional well-being. Studies show that high-quality sleep boosts mood, energy and reduces the chances of depression. Likewise, it prevents irritability, which often happens to athletes while in a game. How to Achieve a High-quality Sleep? Most athletes feel pressure in their performance. As a result, they tend to overexert their body that often leads to fatigue. And due to their dedication to developing their skills, some tend to compromise, or worse, skip their sleep. It is established that rest and recovery are crucial for an athlete’s success. Unfortunately, some athletes experience difficulty in sleeping due to various factors. And this could be a huge problem in the future. If you are one of these athletes who have difficulties in sleeping, below is a list of advice that will help improve the quality of your sleep. #1 Practice Relaxation and Breathing Exercises Meditation helps the body to relax. It doesn’t have to be an hour-long of meditation. A short breathing exercise is enough to calm the heart, blood pressure and minimize stress levels. You can also do other activities to make your mind and body feel at ease. For example, read a book before going to bed or listen to soothing music. #2 Regulate the of your Room Most athletes are hot sleepers, and chances are you are also one of them. If you tend to get hot during sleep, try to cool down the room temperature. Make sure there is enough ventilation to allow the air to circulate. Also, installing an air conditioning unit to regulate room temperature can help you sleep better. #3 Change Your Mattress Your mattress could be the reason why you can’t sleep well at night. A mattress's lifespan is only 10 to 12 years. If your mattress is old and worn-out, now is the right time to change it. Experts suggest athletes choose mattresses with good cushioning and support. The firmness level suitable for athletes ranges from neutral to medium-firm. This type of mattress can provide enough body support without adding pressure to the muscles and joints. Likewise, a high-density mattress supports correct spinal alignment and relieves pressure points. Hence, it prevents back pain, joint pain, and muscle soreness that often results from sleeping on a bed with poor body contouring and support features. Also, a mattress with cooling technology is an excellent choice. Hybrid, latex, and gel memory foam are the best mattresses for hot sleepers and athletes. These mattresses dissipate heat, thereby making you feel cool and comfortable all night long.
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