Now I'm going to reserve all comments on the fact that Tiger Woods gets the least amount of sleep. He may spend a lot of time in bed but he sure as hell isn't sleeping!
Why do we need to sleep?
Whether you are training or not the body needs to repair and recover. It faces a barrage of abuse throughout the day from our movements, the food we eat, chemicals absorbed through food, air and touch, cells die and need regenerating, muscles experience micro tears and need healing. And this all goes on even when we are just existing. Imagine the repair it needs if you are Training Dirty! The body repairs itself while you sleep and so it's probably the most important part of your training cycle.
Lack of sleep and conversely too much sleep have also been linked to many serious diseases such as diabetes, stroke, coronary heart disease, obesity and anxiety. Read more on this here.
I start work at 7am and so wake at 6am. Let's work backwards from here. This means being physically asleep by 10pm to get 8 hours. I typically aim to be in bed by 9.30/10pm. That means you need to 'start' going to bed at 9pm to ensure you're asleep by 10pm. It's hard I know, especially when you have kids. (I really don't know how you do it parents! Sleep deprivation is a form of torture you know!)
How can you help yourself get more sleep?
Ditch the electronic devices. A friend of mine has a 'No Technology' rule in their bedroom and I think it's one of the best things you can do. How much time do we waste watching TV in bed or being on your phone or laptop, on FB or Netflix? (Ironically most people will probably be in bed right now reading this!). Not to mention it might make you actually connect and talk to your partner more!
The light that is emitted from these devices plays havoc with your melatonin, your sleep hormone. The lights trick your brain into thinking it's day time and so your body prepares you to be awake. This does not help you fall asleep, in fact it hinders it. Ideally you should have a 'black out' situation in your bedroom where there is no light what so ever from anything, street lights, clock radios, phones or chargers etc. Cover these with black tape or cloth if possible. Or like my friend, ban them completely!
As you begin to approach bedtime, put away the phone, the laptop, switch off the tv, dim the lights and turn on low light lamps. These all resemble sun set and so the hormones in the body begin to prepare you for sleep mode. Resist any temptation to 'just check the phone one last time'. If someone needs you, really needs you, then they will contact you! You can find more information here.
Read a book. Books are the greatest gift you could give anyone. And no, you can't use a kindle, the light from these, no matter how dimmed, will also disrupt the sleep hormone. I join the library every year. It's €15 and you have access to any book you desire. If they don't have it they will order it for you, no charge. They also have DVD box sets, travel guides, CDs, listening books, kids books, the list goes on and on. You can take 2 items out for 2 weeks and renew online if you won't be finished them on time. Click here for more information on Cork Libraries.
Reading before you go to sleep will help relax and prepare the body for sleep. It will help you unwind and switch off from the hectic world we live in. It's also good for your brain and you might learn something and enjoy yourself!
Listen to a guided sleep meditation. Youtube has a wealth of sleep meditation videos you can listen to. Hyprocritically, this means using an electronic device but you can have it near the bed, turned face down or covered so the light doesn't disrupt you. Most are 15-30 minutes long and will help you drift off into a well rested, relaxed deep sleep. Click Here for one of my favourite ones. These are really good for those days where you are just wound up and can not seem to switch off. I guarantee you you will fall asleep no later than 20 minutes into listening to one of these. Not only does this help you fall asleep it will also help you get a better quality of sleep.
Disco Nap anyone?
Napping is also a great way to top up your sleep. You might not feel tired but laying down for 20-30 minutes can considerably increase your physical performance if you are playing sport or training heavily. It can also increase reaction times, focus, mental agility and awareness.
Remember you have to put the effort in in order to be able to sleep longer and sleep better. But the rewards are massive. You will:
- Feel better
- Look better
- Train better
- Live better
- Recover better
- Move better
- Get less sick
What's not to like? Sweet dreams Jeanies!
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