5 WAYS TO PRIORITISE SLEEP AND RECOVERY
According to scientific research, our modern society’s sleep requirements are getting progressively impaired. Before any scientific research on sleep, it was “common knowledge” that enough sleep was required for daily functioning.
Getting adequate sleep, both quality and quantity is towards the top of the list of athlete recovery techniques. Sleep deprivation over four days has been proven to affect cognitive function and mood. Every sport needs the capacity to analyze information rapidly and react. Athletes must also be very focused and motivated. These functions will be hampered if you do not get enough sleep.
Why do we sleep?
Nobody understands why we sleep, yet without it, we cannot think well or absorb information. Furthermore, we lose muscular coordination and function, as well as muscle movement patterns.
- Sleep clearly allows the body and brain to heal
- Sorts out everyday experiences and knowledge
- Builds and rebuilds muscle
- Allows organs to relax and repair
What is the significance of sleep?
The quality of your sleep may have an impact on your health and fitness, affecting everything from your hunger hormones to your immune system and cardiovascular health. Even one night of poor sleep may have a negative influence on your mood and mental health.
You’ll feel angry, uninspired, and lethargic the next day if you don’t get enough sleep, but if you get enough sleep, you’ll notice a boost in energy, think more clearly, and even perform better during your exercises. There are coupon for helping sleep products!
The following are the benefits of getting enough sleep:
- Limit daytime naps:
Long daytime naps might disrupt nocturnal sleep. When you sleep well, your body works to maintain your physical health by adjusting hormone levels, fortifying your immune system, promoting optimal brain function, restoring temperature regulation, and otherwise.
If you work evenings, you may need to nap late in the day before work to make up for lost sleep. All of these factors may contribute to increased energy and stamina throughout the day.
- Improved concentration and attention:
Sleep promotes brain function enhancement. You can think more clearly and concentrate for longer periods of time if you get enough sleep. Try to put your anxieties or concerns to rest before going to bed. Make a mental note of what’s on your mind and set it away for tomorrow.
Stress management may be beneficial. Begin with the fundamentals, such as becoming organized, establishing priorities, and delegating work. Meditation can also help with anxiety.
One’s memory & physical ability will improve if one receives adequate sleep.
- Limiting the number of hours you watch TVs:
Do not have a television in your bedroom, and avoid using social media while in bed. Your body is intelligent, but your brain is more so. Limiting electronic gadgets to the outside of the bedroom helps your body (and, more significantly, your brain) to recognize that it is time to “turn off” and sleep when you lie in bed. Making this a habit is the first step in making sleep a priority. At 10:00 p.m., there is nothing on TV or in your social media feed that you will miss.
- Make a sleep schedule:
For this cycle to function well, there must be some level of daily consistency. Did you know that you can set a “bedtime” and “wake up” time on most smartphones/watches? Not only should they have this capacity, but your device should also set a reminder to wake you up and sleep on time. Our goal is to create a nocturnal routine, around an hour before bed, that creates the conditions for success while also enabling your body to sleep. Turning off electronics, taking a warm shower, practicing meditation or deep and slow breathing, and so on are all examples of ways to relax.
- Take note of what you eat and drink:
It would be best if you did not go to bed hungry or full. Avoid eating anything heavy or big within a couple of hours of going to bed. Your pain may keep you awake. Contrary to common opinion, the use of alcohol and marijuana has the opposite impact on sleep. When antidepressants like these are used, the transition to deep sleep is hindered.
When alcohol is present in the body, REM sleep is decreased. This makes it difficult for the brain to restart its energy levels and function, decreases blood flow to the brain, lowers response time and affects memory and recall capacity, particularly movement memory.
Nicotine, caffeine, and alcohol should all be used with caution. The stimulating effects of nicotine and caffeine take hours to wear off and can have a negative impact on sleep quality. And, while alcohol may make you feel tired, it might interfere with your sleep later in the night.
What effect does sleep have on fitness?
Your energy levels will suffer as a result of a lack of sleep. This may make training more difficult, especially if you’re undertaking an energy-burning HIIT program. When you don’t get enough sleep, your muscle recovery after an exercise suffers, which can lead to delayed-onset muscular soreness (DOMS) or a weakened immune system. While several strategies aid muscle healing, such as an adequate diet and foam rolling, rest is also essential.
For the individual to shine throughout the day at work, and want to maintain good health, a proper, sound sleep of 7 to 8 hours a day is necessary. Hence, one should keep every thought and screen at bay before going to bed and sleep should be made a priority.