Sleep education for athletes
Sleep is a game changer
Physical benefits
- Longer career, fewer injuries and less illness
- Enhances muscle recovery, glycogen stores, immune defences, bone health and weight control
- Improved muscle strength, sprint speed and accuracy
Mental benefits
- Improved mood, motivation and focus
- New skills learned faster, improved mental accuracy, concentration, new memory formation
- Improved decision making and reaction times
How to improve sleep
General advice
- Have consistent bed and wake times
Tip: Set alarms for both on your phone - Keep your bedroom quiet, cool and comfortable
Tip: Consider ear plugs and eye masks - Take care with ca¬eine and alcohol
Tip: Limit intake, avoid ca¬eine late in the day - Practise calming the mind
Tip: Try an App (e.g. Mindfulness, Headspace or Calm)
Specific advice
- Try sleep extension-VERY effective
Tip: Go to bed ½ hour earlier, lie-in at weekends (+1hr max) - Minimise bright light exposure before bedtime
Tip: Switch off electronic devices 1hr before bed, dim them 2hrs before bed - Top up sleep with naps
Tip: Limit to 20-30mins and not after 4pm - Try PMR
Tip: Google it (Progressive Muscle Relaxation)