How much sleep do people need?
How much more sleep does an athlete in training need?
1-3 extra hours – totaling 8-10 hours of sleep
Many elite athletes will sleep 10 hours a night leading up to a big event.
What Happens During Sleep That is So Important?
The mind locks away information
- Better split second decisions
- Better awareness of surroundings
- The ability to recall learned information
- Restored brain energy
- Better regulation of emotions
Sleep Should Be a Part of Your Plan for Athletic Success
There are 3 main pillars to athletic success:
Sleep deprivation has also been shown to inhibit production of glycogen and carbohydrates, an essential function for endurance athletes.
Signs You Are Not Getting Enough Quality Sleep
- You fall asleep the moment your head hits the pillow
- You are constantly hungry
- You rely on caffeine or other stimulants to get through the day
- Your skin is suffering
- You are super moody
- You keep getting sick over and over again
- Your training is suffering
7 Ways to Get Better Sleep
- Set a pattern for going to sleep and waking up at the same times each day.
- Reduce long or irregular day-time naps
- Avoid alcohol
- Avoid caffeine in the evenings
- Find the perfect temperature – the average comfort level tends to be around 70 F
- Exercise regularly – but preferably earlier in the day
- Monitor your sleep habits so that you know how well you’re doing
RRCA Certified Coach & Nutrition Minor