As an athlete or highly active person, it's important to prioritize sleep in order to perform at your best and maintain good overall health. Unfortunately, many people sacrifice sleep in the pursuit of their goals, but research has shown that adequate sleep is just as important as diet and training. In fact, sleep is crucial for both physical and mental recovery, and it can have a BIG impact on athletic performance.
So, the question becomes how much sleep do athletes and active individuals need? The National Sleep Foundation recommends that adults aim for 7-9 hours of sleep per night. However, the exact amount of sleep needed can vary from person to person. It's important to pay attention to your own body and see what works best for you, indivdually.
To get a good night's sleep, it's important to create a sleep-friendly environment. This means keeping the bedroom cool, dark, and quiet. Avoiding screens before bedtime is also important, as the blue light emitted by screens can disrupt your body's natural sleep-wake cycle. Instead of screens, try reading a book (or listening to an audio book) or listening to some relaxing music before bed.
Establishing a consistent sleep schedule is also important. Going to bed and waking up at the same time each day can help regulate your body's natural cycle, making it easier to fall asleep and wake up feeling refreshed on a more consistent basis.
Here are a few other strategies that can help improve sleep quality:
Exercise during the day: Regular physical activity has been shown to improve sleep quality, but it's important to avoid vigorous exercise close to bedtime, as this may have the opposite effect and keep us wired into late hours of the night.
Avoid caffeine and alcohol before bed: Both of these substances can disrupt sleep, so it's best to avoid them in the hours leading up to bedtime.
Practice relaxation techniques: Techniques like deep breathing, meditation, and progressive muscle relaxation can help calm the mind and body, making it easier to fall asleep.
Try a white noise machine or earplugs: If noise is disrupting your sleep, a white noise machine or earplugs can help drown out the distractions and set you up for success.
By now you should have a good understanding on why sleep is an essential part of an athlete or active individual's routine. It's important to prioritize sleep and make it a consistent part of your routine in order to perform at your best and stay healthy. By creating a sleep-friendly environment, establishing a consistent sleep schedule, and incorporating relaxation techniques, you can improve your sleep quality and wake up feeling refreshed and ready to train hard.
Here's to catching those zzz's!
Thanks for reading!
Dr. Steven Solecki PT, DPT
Conquer Movement- Wilmington, NC