Anxiety disrupts sleep - how many times have you lain awake at night worrying about the competition ahead? A lack of sleep interferes with your ability to remain alert during the day and can negatively affect athletic performance.
A restful night's sleep is essential for athletes, so we have gathered a series of tips that will encourage your chances of achieving this goal.
- Try not to exercise too close to bedtime, this will make your mind and body too alert
- If you need to squeeze in a nap, try to keep it under 15 mins
- Develop a bedtime ritual, this will send the right messages to your brain that it's time to wind down and relax
- Allow enough time in bed to ensure you get a minimum of eight hours of sleep
- Keep distractions out of the bedroom - televisions, computers, cell phones, cover up your digital clock
- Watch what you eat and drink - spicy or heavy meals and alcohol or caffeine may stimulate your body and reduce your chances of getting adequate sleep
- Apply breathing or relaxation techniques
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3. Halvorson R. Extended Sleep = Improved Athletic Performance. IDEA Fitness Journal. October 2011;8(9):14.
4. Jarver J, Anderson O. Just how crucial is a good night's sleep before a major event? / Pourquoi une bonne nuit de sommeil est decisive avant une competition importante ?. Track Coach. Summer 2002;(160):5122-5123.
5. Metzl J. Pre-race anxiety: Does a case of nerves help or hinder your race-day performance?. Triathlete. February 2006;(262):82-83.
6. Rosekind M. Peak Performance Requires Optimal Sleep and Alertness. Olympic Coach. Spring 2008 2008;20(2):4-7.
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