I have previously posted about the importance of sleep in both recovery and athletic performance; however being able to get a good night’s sleep is still something that many find difficult.
Sleep requirements are very individualised, though getting at least 7 hours is generally advised. A recent paper published in the Strength & Conditioning Journal outlined some excellent recommendations for how to get there:
*Ensure sleeping in a quiet, dark room with no sources of light.
*Maintain a room temperature of around 18 degrees Celsius.
*Get in a routine. Find a consistent time to fall asleep every night and wake up every morning.
*Avoid using electronic devices (TV, tablets, phones) prior to sleeping.
*Avoid caffeine, and food/fluid ingestion prior to sleeping.
*Napping should only be used to recover sleep debt. This should be done for no longer than 30 minutes, and no later than mid-afternoon.
(Marshall & Turner, Strength and Conditioning Journal, 2016).
B. Health Sciences (Physio), APAM