Sleep

Get More Sleep--It’s Your Secret Weapon! 

 

• Sleep is as important for peak performance as diet and conditioning
• 8-9 hours of sleep is optimum but can be difficult to attain!
• You should plan for sleep as you would any other activity in your day

 
Benefits of Sleep:

• Production of Human Growth Hormone (HGH) happens during deep sleep (think bigger, stronger, faster!)
• Increase in hand-eye coordination
• Better cognitive functioning
• Improves memory

 
Tips for Better Sleep

• Set a goal of getting 8-9 hours of sleep regularly
• Establish and maintain a regular bedtime and a regular waking time
• Use your bed for sleep only
• Keep your bedroom clean, cool, dark and quiet
• Develop a night time routine; turn off your computer, TV, and phone at least 30 minutes before bedtime
• Do not eat a full meal before bedtime
• Don't take long naps during the day or evening
• If you do feel you need a nap during the day limit it to one hour
• Don't exercise vigorously in the evening
• Don't drink beverages containing caffeine (coffee, tea, soft drinks) after 4pm
• Don’t lie awake in bed for long periods of time if you can’t fall asleep, get up and do something relaxing for about 30 minutes and then return to bed
• Drinking alcohol disrupts REM sleep which is critical for memory formation
• If you are taking medication, ask your doctor how it may affect your sleep