30 Seconds Summary10 ways to get better sleep, today
- Sleep deprivation can have serious negative impacts on both general health and athletic performance, leading to issues like decreased alertness, impaired glucose metabolism, and increased risk of injury.
- Consistency in sleep routines and ensuring adequate sleep are important for athletes, as demonstrated by a study on Stanford University basketball players who improved performance by extending sleep to 10 hours nightly.
- Practical tips for better sleep include not going to bed hungry, being active during the day, minimizing nighttime exposure to screens, managing fluid intake, and avoiding caffeine close to bedtime.
- Creating a conducive sleep environment involves maintaining a dark, quiet, and cool room, free from electronic devices, possibly using earplugs or a sleep mask.
- Developing a pre-sleep routine can help signal your body it's time to wind down. This might include reading or meditation to clear your mind of stress and prepare for sleep.
- Stress management is crucial as high cortisol levels from stress can severely disrupt sleep patterns and overall recovery.
- Exposure to natural light during the day and reducing exposure to blue light at night aids in regulating sleep-wake cycle and improving sleep quality.
- For those still struggling with sleep after implementing lifestyle changes, supplements like Melatonin and GABA may be considered, but should primarily complement rather than replace good sleep habits.
Revive Stronger
Pascal Flor
