Recent research suggests that sleep deprivation has a significant negative impact on various physiological systems such as cardiorespiratory, nervous and endocrine system crucial for sports performance. In contrast sleep extension has benefits for sports performance across a variety of sports (Chandrasekaran et al., 2020).
Below are five tips to help you get consistent, good quality sleep to help your sports performance
Establish a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
Create a sleep-conducive environment: Keep your sleeping area quiet, dark, and cool, and use comfortable bedding.
Limit exposure to screens: Turn off electronic devices, such as TVs, smartphones, and laptops, at least 30 minutes before bedtime.
Avoid caffeine and alcohol: Caffeine and alcohol can interfere with sleep quality, so avoid consuming them before bedtime.
Practice good sleep hygiene: Avoid napping during the day, avoid eating heavy meals before bed, and try to limit liquids before bedtime.
Get evaluated by a healthcare professional: If you have persistent sleep problems, see a doctor or sleep specialist to determine if an underlying health condition is affecting your sleep.
If you would like to learn more about sleep it is always best to speak to an expert,
Find a sport performance specialist at sportingbounce.com
