Sleep and Performance: Finding Your Ultimate Sleep Environment
Pushing through the final lap in the pool. Eating the perfect mix of greens and protein. Finishing the final sprint of practice. These are just some of the preparations world athletes competing in the Big Games endured when training for their main event. But, what about sleep?
The focus for training is usually on the physical tasks, however, sleep plays a major role in recovery. Check out this infographic from the sleep experts at Casper on the recovery stages along with some tips to get a good night’s rest.
Sleep For Recovery
Many people think of sleep as shutting off for the day, but when you doze off your body actually goes through four sleep stages as your body and mind repairs and recovers. If you’re active, it’s important to get from 8 to 10 hours of sleep to get through your entire sleep cycle. In the first two stages your breathing and heart rate slows and your muscles and body relax. It’s not until the third stage, that your energy is restored and your muscles, bones and internal systems are repaired.
Your Ultimate Sleep Environment
The moment you lay down, the only thing standing between you and your perfect rest is finding your sleep environment, which focuses on four aspects of your room: light, temperature, noise control and your bed.
Light can deter you from falling and staying asleep because the hormone melatonin is only released under low-light conditions, and you need it to sleep. In addition, the use of any electronics can deter you from falling asleep and should be avoided at least 30 minutes before bed.
For temperature, it’s better to be cold than warm. Temperature affects your circadian rhythm, so as the night begins your body temperature falls. If your bedroom is too warm, where you can’t lose body heat, you won’t be able to sleep well.
When you’re asleep your brain still registers and processes sounds. Any abrupt or loud noises can cause you to wake up, move, experience a change in heart rate or blood pressure that you may not even be aware of in the morning.
Comfort is the final step to your ultimate sleep environment. It’s important to invest in a well-designed mattress and breathable bedding like Casper’s latex foam to sleep cool.
Find Your Sleep
Similar to training, sleep is not an exact science and can change from person to person. It’s important to find what works best for you for sleep and performance and to stick to a regular schedule.
Sleep will not only lead you to good health but better performance.
Time for better sleep!