Sleep Hygiene: 7 Steps for Better Sleep!
Whether you're a seasoned pro, just starting out on your fitness journey, or haven’t even started yet - one aspect that often gets overlooked is the quality of your sleep. That's right – sleep isn't just for rest; it's a critical component of athletic performance and overall health.
Let's dive into the world of sleep hygiene – those simple yet effective habits that can make a world of difference in how you feel and perform.
Here are some simple sleep hygiene tips to help you up your fitness game:
Stick to Your Sleep Schedule
Just like you have a training schedule, your body thrives on a consistent sleep schedule too. Going to bed and waking up at the same time every day helps regulate your body's internal clock, which means more energy for those early morning workouts! So, aim for those 7-9 hours of shut-eye each night, even on weekends!
Cut Back on Caffeine
We all love our coffee (or tea!), but too much caffeine and nicotine can mess with your sleep. Try to avoid these stimulants close to bedtime to ensure they don't interfere with your ability to drift off into dreamland. We especially recommend to avoid caffeine after a heavy work out / training session or game to maximise your recovery! (read more on that here)
Limit Screen Time
We know it's tempting to scroll through your phone before bed, but those screens emit blue light that can mess with your sleep cycle. Try to power down your devices at least an hour before bedtime and opt for some chill music or a good old-fashioned book instead.
Create a Relaxing Bedtime Routine
Think of your bedtime routine as your cooldown after a tough workout. Whether it's taking a warm bath, reading a book, or doing some light stretching, find what helps you unwind and stick with it.
Optimize Your Sleep Environment
Your bedroom should be your sleep sanctuary. Keep it cool, dark, and quiet to promote uninterrupted sleep. Invest in blackout curtains, earplugs, or a white noise machine if needed – your body will thank you for it.
Ditch the Late-Night Snacking
We've all been guilty of raiding the fridge late at night, but those midnight snacks can wreak havoc on your sleep. Avoid heavy meals and spicy foods close to bedtime to ensure you wake up feeling refreshed and ready to tackle the day. Aim to be done with eating 2-3 hours before you sleep.
Manage Stress
Incorporate some stress-busting activities into your routine, like meditation, deep breathing, or even just going for a walk outside. One thing I find that helpful is writing down a to-do list of everything that is on my mind before I sleep. Your mind and body will thank you for it.
By incorporating these simple sleep hygiene practices into your daily routine, you'll not only improve your athletic performance but also enhance your overall health and well-being. So, here's to better sleep and better gains – you've earned it!
This blog and the contents within are shared to enrich the understanding that members of the Elevation One community have in relation to physiotherapy and general health. It should not be used to diagnose any medical conditions and is not health advice. We always recommend seeking a medical professional for your health concerns.
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