Some great sleep tips by Kim Wheeler - Personal Trainer.Sleep affects performance.
Not enough or poor-quality sleep will led to impaired reaction time and decision making, reduced power and cardiovascular function, as well as hindered precision and accuracy. Here are 4 tips to help you get a better sleep and keep your performance at the top!
Create a sleep routine and stick to it, even on weekends and ESPECIALLY around competition. A regular sleep routine, going to bed and waking up around the same time every day, helps regulate your body and hormones. Once your routine is established your body will reinforce it with signals to your brain.
Your bedroom setting is super important for your sleep. Try to keep your bedroom temperature set to a comfortable degree, this will vary from person to person. Keep your room dark and quiet to avoid outside stimulus waking you up. Make sure you have the right mattress and pillow set up for you! Mattress quality can decrease muscles stiffness and joint pain. Your mattress should be changed out every 5-8 years, and your pillows every 3-5 years.
If you wake early for training or work, napping is the solution for you! A 30-minute nap is all you need to improve performance and counter a poor night’s sleep. Keep your naps to around 30-minutes and avoid napping as you near bedtime.
Enjoy the natural sun! Just 2-hours of bright light exposure can increase your quality of sleep. Better yet, do a training session outside! ... See MoreSee Less