Do you want a good sleep?
For a growing number of people, the answer to this question is "yes."
Sleep is essential for the healing of the brain and body. Sleep deprivation or restriction has adverse effects on cognition, learning and memory consolidation, mental health, cell growth and repair, glucose metabolism, and immune function.
For athletes, good sleep is important for optimum performance. Athlete's adequate sleep time and quality will accelerate the post-training recovery process, minimize the risk of injury and keep the immune system strong. Athletes travel frequently for competitions, the anxiety and stress they experience before the competition,
Changes in body temperature, blood pressure and hormone levels due to training can cause sleep problems. Elimination of factors that trigger sleep problems is necessary to maintain the athlete's appropriate body composition, increase motivation and maximize performance. A quiet, dark and comfortable sleeping environment, as well as a proper nutrition program, are effective on sleep quality.
We've all heard the typical advice for a good night's sleep: Remove TVs from your bedroom, find the perfect bed, and say goodbye to technological devices an hour or two before bed.
So what should you do if you want good sleep like elite athletes?
Think of Sleep in Cycles, Don't Measure it in Hours
It can be said that the knowledge that we need eight hours of sleep is an urban legend.
Our sleep alternates between natural 90-minute cycles between deep NREM (slow eye movement period) and REM (rapid eye movement period).
The important thing here is not to interrupt these stages. So plan your sleep in 90-minute blocks: This could be 7.5 hours, 6 hours or 4.5 hours.
He recommends waking up at the same time regularly and counting backwards. So, if you plan to wake up at 6:30am, you should aim to fall asleep at 5am, 3:30am, 2am, 12:30pm, or 11am.
Calculate Sleep Weekly, Not Nightly
Instead of aiming for a specific number of hours of sleep each night, you can plan for the right number of sleep cycles each day and each week.
We need to aim for 35 sleep cycles in seven days, which means 5 cycles per day.
If you go to bed late one night, compensate with an additional cycle the next night. Or plan to get some more rest during the day.
You need to take the week ahead and plan your rest cycles around your work and social schedule.
Sleep Shorter But More Often
It is said that until the discovery of the light bulb, we slept in stages, just like babies: "This meant sleeping more frequently and for shorter periods of time."
Our daily cycle is 24 hours and humans are completely designed for this cycle.
According to the nature of humanity, there are certain periods of time during the day when we need to rest: Noon hours are our second natural sleep period. Another one is between 5 and 7 p.m.
Sleeping during these natural rest periods helps us relax.
A better rest can be achieved in two stages.
This can be achieved with a shorter sleep at night and an additional rest period in the middle of the day, or with night, midday and evening sleep.
See More Great Natural and Organic Sleep Posts, Find Our Articles on Wow Futon Blog Page
Instead of Naps, Consider "Controlled Rest Periods"
Rest periods don't just mean sleeping. We can stop thinking of it as "naps" and think of it as "controlled rest periods."Controlled rest periods have nothing to do with trying to fall asleep. The whole point is to give 30 minutes (one-third of the 90-minute cycle) entirely to yourself. You can do this anywhere too.
For a good sleep, you can meditate or put a towel on your head, sit in a quiet place, on the toilet or even in your car. Even if you don't nap, these controlled rest periods can be counted as part of your weekly sleep cycle.
Many top football teams have recognized the importance of rest and have included recovery rooms in their training facilities.
Have a Clear Post-Sleep Routine
It's not the 90 minutes you sleep that matters, it's the 90 minutes you wake up. Do the right things in the morning. Everything you do from the moment you wake up determines the quality of your rest. So, have a clear post-sleep routine. These include postponing the use of technological devices, drinking enough water, eating enough food, and emptying your bladder and intestines with light exercises.
Use a Light Device
If you have trouble waking up, you can get a dawn device (light therapy device) that creates the effect of the sun rising in a dark room. This light and darkness will establish the balance between melatonin, the relaxation and suppression hormone, and serotonin, the waking and active hormone. Some companies are already doing this and installing lighting systems that track sleep rhythms.
Get a Bigger Mattress
How and where you sleep is a simple change, but it can make a big difference. The largest size bed is actually a space that can sleep two adults, but bed size is important for good sleep. So, choose beds as large as your bedroom allows. Having large beds will give you the freedom to sleep well.
Sleep in Fetal Position and Breathe through Nose
According to research, the ideal sleeping position is the fetal position that is opposite your dominant side. However, he says that we need to get used to "nasal breathing".
Mouth breathing is one of the causes of poor quality sleep, preventing good sleep.
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