8 Easy Tricks to Sleep Better According to Athletes

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World-famous athlete owes a lot of their success not only to their intense training but also to their sleep coaches, that’s right getting proper sleep is crucial for their performance and they can certainly teach us all a thing or two about it.

So do you want to know their secrets to getting a good night’s sleep and waking up energetic and refreshed then just keep reading.

1. Set a schedule based on sleep cycles

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Sleep is usually measured in 1.5-hour cycles because that’s how much time your body needs to pass through all the stages of sleep and restore itself completely

The best solution for adults is to sleep for at least 5 cycles through the night which equals seven and a half hours of rest

But here you’re gonna have to stick to your own personal timetable

For example, if you have to wake up at 6:30 in the morning you should go to bed at 11 p.m. to wake up feeling refreshed, for people who wake up at 7 a.m. bedtime is 11:30, is your alarm set for 8 a.m. then call it a day at 12:30 a.m, as for 9 a.m. risers, you’ll hit the sack at 1:30 in the morning and of course if none of those waking times apply to you just personalize this rule for your own schedule

If for some reason you missed your time it’s better to wait an hour and a half before the next cycle starts this way you’ll wake up well-rested at the end of your cycle rather than tired and exhausted in the middle of it number

2. Try to sleep on your side or back

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According to cardiologist dr. John day sleeping on your right side is one of the best sleep positions for your heart

It improves cardiac performance reduces shortness of breath and palpitations and lowers your heart rate however he also warns that right-side sleeping isn’t good for you if you suffer from heartburn

Whatever side you choose to sleep on just don’t forget to keep your torso and legs relatively straight this will give your diaphragm and lungs more space to move and breathe

If sleeping on your side isn’t that comfortable for you, try to sleep on your back, the National Sleep Foundation says this position is the best since it doesn’t put any extra pressure on your head neck or spine but if you have sleep apnea or are prone to snoring it’s better to roll over on your side

Whatever sleeping position you choose never sleep on your stomach, in this position your head is basically tilted up which makes your neck muscles press on the important arteries that go to the brain, as a result, your brain doesn’t get enough blood so your chances of waking up with a debilitating headache are much higher

3. Set the appropriate temperature in your room

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Again let’s turn to the experts on this one the National Sleep Foundation suggests keeping your bedroom temperature at about 60 to 67 degrees Fahrenheit that’s because our body temperature naturally decreases to initiate sleep and this room temperature range helps boost this important process

Neglecting this simple rule not only affects the quality of REM sleep which is the deepest phase of sleep and the one during which you dream, but it also prevents your system from getting the proper rest it desperately needs

4. Invest in good bedding

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The most crucial bedroom item that significantly influences your sleep is your mattress, the National Sleep Foundation reminds us that most mattresses have a lifespan of eight years if yours is much older than that you should definitely start looking for a replacement

The stiffness of the mattress isn’t that important just make sure that your new mattress supports you but still feels cozy and soft

A proper pillow is also a must experts recommend changing your pillow every two years and be sure to choose one that supports your neck the best and doesn’t tilt your head forward

When it comes to your blanket microfiber is the way to go it adapts to your body temperature and ensures you sleep comfortably all through the night

5. Make your bedroom as dark as possible

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The lights in your room can easily make or break your good night’s rest

Dr. Joyce Wasel ban, a sleep researcher clinician and associate professor at the New York University School of Medicine confirms this – she says that your system actually detects light through eyelids, therefore, your brain confuses day and night and stops producing melatonin a hormone that promotes sleep

So turn off the lights close your curtains and try to cover up all illuminated displays and buttons on your electronic devices, achieving as much darkness as possible will help you successfully go through all stages of sleep and wake up feeling fresh as a daisy

6. Eat the right food

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We all know that our diet affects our health and appearance but did you know that it also influences the quality of your sleep

When you consume caffeine or fatty dishes that are high in sugar your body temperature rises since it takes a long time for your system to digest that stuff, of course, higher body temperature is not what you want when it comes to sleeping

Luckily there are tons of healthy products that actually promote sleep like almonds, one study found that consuming even less than one ounce of almonds provides longer and deeper sleep

Another healthy and effective before-bed snack is walnuts, they contain omega-3 acids that kickstart the production of serotonin this hormone according to the Department of physiology at the University of Bergen enhances the quality of your sleep as well

However, if you’re not really a big fan of almonds or walnuts you can always drink a cup of chamomile tea, eat some Kiwi, or have a bowl of rice these products will help your system drift into dreamland

7. Use earplugs

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Earplugs seem like a no-brainer for a good night’s sleep especially for those who are woken up by the slightest little noise, but even if you don’t consider yourself unnecessarily light sleeper experts still recommend using earplugs

It’s often unexpected minor noises that interrupt our sleep and lower its quality so a simple pair of earplugs can really come in handy

When choosing earplugs to remember to check their noise reduction rating if you want them to block most sounds go for the highest rating there is which is 39 decibels, with such powerful noise blockage you’ll certainly sleep like a rock

8. Resolve your stress

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No matter how great your mattress and pillow are if you’re feeling worried or stressed you won’t be able to sleep

So the solution is simple to try to calm down and relax before going to bed, easier said than done I know, but there are some really effective tricks that can help you out here one of the best ones is meditation

Tons of famous athletes use meditation to focus and clear their mind including LeBron James, Kobe Bryant, Derek Jeter, and many others if you want to give meditation a try but don’t know where to start just download any meditation app onto your phone and follow the instructions

You’ll instantly notice improvement not only in your sleep quality but also in your productivity

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