August 15, 2020 3 min read

MAKE GOOD SLEEP A PRIORITY

Quality sleep is linked with increased recovery, with adequate rest and recovery showing positive effects in many areas including;
  • increases in your immune system
  • decreases in the risk of cancer
  • decreases in body fat %
So how do you make good sleep a priority? 

HERE ARE OUR TOP 7 QUICK TIPS TO IMPROVE YOUR SLEEP QUALITY

  1. BLACK OUT YOUR BEDROOM
  2. COOL IT DOWN
  3. DIM YOUR LIGHTS
  4. YOUR PHONE - USE THE FUNCTIONS!
  5. LIMIT SCREEN TIME BEFORE SLEEP
  6. SLEEP TIMING - ROUTINE
  7. LIMIT CAFFEINE AFTER 2PM

Optimise Your Sleep

BLACK OUT YOUR ROOM

What light can you spot when you lay in your bed? 
How much light is in your room when the sun goes down?
Do you have a clock, split system, laptop, phone in your room that displays a little light all night long?
Does the street light come in through your blinds/curtains?
What ever the light source, black it out, block it out, put black tape over it, what ever it takes to reduce those bits if light interrupting your sleep!
 
Now what about your phone? If you can leave it out of your bedroom
You have blacked out your room, so why would risk your phone lighting up the darkness? If you can’t leave your phone out of your room, turn it face down, use the “do not disturb function” (which still means emergency late night calls will come through from your ‘favourite' contacts) or pop it on flight mode to avoid distractions.

Optimise Your Sleep

COOL IT DOWN


Around 18 degrees, this is the optimal room temp for better quality sleep.
Do you know what temp your room is for sleep?
 Do you sometimes comment on how well you slept when the temp has dropped overnight?

Room temperatures of 16-21deg is the full range before you will notice discomfort or negative effects on sleep.

Sleep Tips

DIM YOUR LIGHTS

Dim or turn off the lights.
In the evening turning off lights that are not needed or dimming them right down reduces the amount of blue light you are exposed to.
Decreasing blue light in the evening allows for the suppression of cortisol (hormone responsible for alertness) which stimulates the production of melatonin (our sleep hormone).

Phones and Sleep

YOUR PHONE - USE THE FUNCTIONS!

Enable night shift/night mode.
Did you know that most phones have a mode that reduces the amount of blue light emitted? Its referred to as Night Mode on Androids and Night Shift on Apples
Similar modes are also available on laptops and tablets!
  • Search for it in your settings!
  • Set it to come on around the time the sun sets or 2-3hrs before your perfect “i should be asleep by now” time.

LIMIT SCREEN TIME BEFORE SLEEP

How much time do you spend scrolling right before bed? Try to spend the 30 minutes prior to bed not looking at your tech screens phone/laptop/tablet/tv.
2 hours before bed is optimal, but you just do what you can!
Start with 30mins see the difference it can make for how you wake up tomorrow.
 

Sleep Routine

SLEEP TIMING - ROUTINE

Recovery happens at night.
Aim for 7-9 hours of sleep and build a good sleep routine to help develop an optimal circadian rhythm (your sleep/wake cycle). Aim to get to bed within 30 minutes of the same time each night and rise in the same way.
Studies have shown show that higher levels of body fat are linked to sleep lengths of less than 6 hours per night. What time do you go to sleep and how many hours of sleep do you get consistently?

Sleep and Caffeine

LIMIT CAFFEINE AFTER 2PM

Try to avoid caffeine after 2pm. 
Maybe you are someone who can still get to sleep after an evening coffee right before bed? For some people caffeine doesn’t seem to affect their ability to sleep BUT it does still affect the QUALITY of the sleep.
Alcohol prior to bed can have the same effect. Maybe not changing your ability to sleep, but limiting the quality of sleep you get.
If you would like to learn more about Optimising Sleep, Circadian Rhythm and How it Affects Athletic Performance check out our new guide:

Yelana Jennings
Yelana Jennings


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