😴 7 tips: secrets to improve sleep quality and recovery 😴
Sleep is the mainstay of effective recovery; therefore, getting enough sleep is critical to athletic performance. Lack of sleep can affect your health, well-being and success in sport.
Getting 7-9 hours of sleep each night is a critical part of recovery. It is during the period of deep sleep that our bodies begin to fully repair and rejuvenate, preparing for the next effort. Key growth hormones are released when you sleep soundly, making it an essential part of improving performance.
1 - The sleep routine
The most important ingredient To get superior quality sleep on a regular basis is to create a regular sleep schedule. You often hear people say "I wake up at the same time, even when I'm tired ..." —this is natural— because our body likes routine, so we have a subconscious instinct to wake up. the same time every day. This can be exacerbated when you want to sleep late on the weekends, but the reality is that getting quality rest requires going to bed and getting up at the same time, every day of the week.
Adopting a routine Regular sleep will help keep your sleep schedule consistent. Whenever possible, set a time for when you need to go to sleep, for example 8:30 PM - TV off, screens off. 20:45 - Finish preparation for tomorrow. 9:00 PM - In bed, read for 30 minutes. 21:30 - Asleep.
Use a reminder on your phone to get ready for bed. Once in bed, use a device like the Lumie Bodyclock to regulate the sleep cycle; the Lumie watch uses a sequence of natural lighting to calm you through the sleep cycle and then also to wake you up in the morning. The soft dimming and waking up mimic a natural light pattern, which is much less disruptive to the body's natural rhythm than the sudden jump from sleep of the standard alarm call.
2 - Light Zero Blue
The intense blue light emitted by LEDs, phones, tablets, and computer screens is known to cause irritation and prevent your body from relaxing. Turn off the screens about 30 minutes before going to bed and try to read in natural light like the one emitted by the Lumie Bodyclock; it will be more pleasant for the eyes and the mind and will allow your body to feel more relaxed.
3 - Zero distractions
Earplugs are an essential part of the sleeping kit. Moldable silicone earplugs are comfortable and stay in overnight. Whenever you travel or have a noisy room environment, make sure to bring a few pairs of earplugs to avoid unwanted awakenings and interruptions in your sleep cycle.
< strong> 4 - Magnesium
Magnesium is necessary for enzymatic reactions and quality sleep. It is an electrolyte found in food sources; however, recent research suggests that many people do not get the recommended daily intake of the mineral.
Magnesium helps the enzymatic reactions that convert food into energy for fuel. Low levels of magnesium in the blood have a serious effect on performance and sleep; the body can only store magnesium in the bones, so if you have a deficiency in the blood supply, your body is forced to extract the mineral from the bone. Bone extraction is a slow process, and so if you ask your body to do it during exercise or sleep (so that magnesium can aid in energy conversion), it is likely to result in a feeling of lethargy and irritability, similar to having low blood sugar levels.
Magnesium is found in many food sources: including seeds, vegetables, nuts (cashews and peanuts in particular), brown rice, and quinoa. Despite this, it can be difficult to get enough in your diet. If you suspect a deficiency, then magnesium supplementation may be appropriate, especially since excess magnesium is naturally easily removed from your body.
5 - Protein
Lack of protein has been found to be one of the reasons people wake up at night feeling hungry or fatigued. Proteins are the building blocks of rejuvenation, but they are also more sustainable than carbohydrates.Ensuring you have enough protein in your diet throughout the day will ensure that you don't wake up with an empty stomach or low blood sugar, and it will ensure that your body has the necessary fuel it needs to repair tired muscles. P >
6 - caffeine and alcohol
Both caffeine and alcohol are known to alter the quality of your sleep.
Set a strict caffeine limit at noon. It will take a while to train to maintain it. Look for nice decaffeinated coffees that allow you to enjoy afternoon coffee and cake.
As for alcohol, I would simply suggest drinking in moderation and avoiding drinking too late at night.
7 - Natural environment
The best temperature for sleeping is 18 degrees Celsius. Hotter than this and your body will work to stay cool; much colder than this and your body is working to stay warm. Open the window to allow fresh air to circulate in your room, but also try to maintain a stable room temperature around 18 degrees.
There is a great saying: "spend as much as you can on your bed and shoes, because when you're not in one, you're in the other. "
* Additional advice * - Benefits of heavy blankets
Heavy blankets can provide benefits by offering deep pressure to improve the quality of sleep. Deep pressure stimulation uses practical pressure to relax the nervous system; helping to relieve pain, decrease anxiety and improve mood.
These blankets have been shown to provide positive results in various conditions; including autism, ADHD, and anxiety. They can help calm a restless body and reduce feelings of anxiety that can cause trouble sleeping.