We all have a lot going on in our lives and wish there were more hours within the day. From school to work, training to time with family, finding time to get a great nights sleep can sometimes be hard. Getting 7-8 hours of sleep will definitely aid in your recovery for another days practice. Here are 7 tips to help you sleep and wake up well rested.
1. Find A Routine That Works Best
Go to bed at the same time every night—weekends, too. If you aren’t getting enough sleep during the week, you start building up a sleep debt. But you can’t make up for this by sleeping late on Saturday and Sunday, because that throws off your bedtime. Your brain doesn’t have a biological clock for weekdays and weekends.
2. Make It One Of The Top On Your List
Don’t miss your bedtime. Sure, there are occasionally outings with friends, or last-minute deadlines to deal with. But these are unavoidable interferences—updating your Facebook page isn’t.
3. Set Your Place of Rest
Keep your bedroom dark, cool, and quiet. Get black-out window shades, keep the temperature between 65 and 67 degrees, and avoid using a TV, laptop, or BlackBerry, which can prevent your falling asleep, within 30 minutes of your bedtime.
4. Be Careful With The Caffeine
A cup of coffee or tea is a fine morning ritual. But chugging Red Bulls to get through the afternoon can keep you up at night. You should avoid caffeine after 2 p. m.
5. Don’t Workout Too Late
Can’t workout in the morning? Then try to get it in between 5 and 7 p. M. Exercising within three hours of your bedtime can cause insomnia.
6. Take Naps
If you have the time, naps are always a great thing to do during the day. You don’t need a lot of time, 10-15 minutes can really boost your energy A 10-to 15-minute nap can boost energy levels. But 90 minutes is ideal if you are sleep-deprived. In that time, you’ll go through an entire sleep cycle, which has a restorative effect on the body and can help recovery.