Sleep is probably one of the most important things to help an endurance athlete perform at a higher level and helps their body recover faster. Unfortunately it’s the one of the most neglected things we do to our training.
Effects of Sleep Deprivation
Energy Store: Muscle glycogen resynthesis
Muscle Recovery: Protein synthesis
Immune Defenses: Sensibility to illness and infection
Central Nervous System: Alters memory and motor learning
Checklist to Sleep Better
Keep a Regular Schedule
- Getting back in sync with your body’s natural sleep-cycle is one of the most important strategies for achieving good sleep.
- Set a regular bedtime and wake up at the same time every day.
- WHen possible, do your training sessions early in the day rather than in the evening to reduce sleep onset latency.
Create a Relaxing Bedtime Routine
- Turn off you television, tablet and cell phone.
- Take a hot shower or leisurely warm bath before bedtime.
- Reserve your bed for sleeping.
Make Your Bedroom More Sleep Friendly
- Keep noise down.
- Keep your room dark and cool.
- Make sure your bed for sleeping.
Eat and Drink Correctly
- Stay away from big meals at night.
- Cut down on caffeine.
- Avoid drinking to many liquids in the evening.
- Avoid drinking alcohol.
Get Anxiety and Stress in Check
- Adopt a deep breathing technique.
- Tense all the muscles as tightly as you can, then relax.
- Close your eyes and try taking deep slow breaths.