When Michael Phelps was training for the 2008 Olympics, he consumed 12,000 calories a day. It’s no surprise that athletes need more calories than the average Joe to maintain the stamina they need for successful training and a stellar performance. But do athletes need more sleep as well?
The Importance of Sleep for Athletes
The answer is yes, according to a study by the Stanford Sleep Disorders Clinic and Research Laboratory. Researchers found that more sleep led to better performance by athletes in a variety of sports, suggesting that getting plenty of sleep is key to achieving peak athletic performance.
Of course, regular sleep is essential to all humans. But sleep becomes even more important when you’re pursuing an athletic endeavor, such as training for a 5K or marathon, because sleep gives the body the downtime it needs to recover from challenging physical efforts. And reaction time–essential to those participating in team sports–is dramatically reduced when an athlete has had insufficient sleep.
Forty Winks for the Win
Just like extra calories, additional sleep is an essential part of any athlete’s training plan. But how do you add more shut-eye to an already crowded schedule? In addition to the routine suggestions like cutting down on caffeine, using melatonin, or taking a warm shower, those pursuing athletic endeavors may need “extreme measures” to fall and stay asleep. Try some of these tips:
- Wear socks to bed. According to the National Sleep Foundation, wearing socks or otherwise warming your feet causes dilation of the blood vessels, which in turn signals the brain that it’s time for sleep. As the blood vessels in the extremities dilate, heat is distributed around the entire body, preparing it for rest. In fact, some studies suggest that people fall asleep quicker when their hands and feet are warmer. Maybe mittens would help, too?
- Hide your clocks. And your cell phone, and anything that indicates the time. When you’re trying to get to sleep, checking the time and seeing the hours go by will stress you out. And stress, of course, will keep you awake.
- Squeeze your muscles. For full-body relaxation and a quick road to slumber, try this simple technique: Lie on your back and squeeze your toes as tightly as you can. Then relax them completely. Move on to your calf muscles and do the same. Continue up your body, squeezing and letting go of each muscle until your body is fully relaxed.
- Blow bubbles. No, really. Before you hit the sack, blow some bubbles like you did when you were a kid. Studies show that the bubbles themselves are slightly hypnotic, while the deep breaths needed to blow can relax the body and get it ready for sleep.
Experts agree that a sleep routine is essential to successful sleep, no matter what method you choose to slip into slumber. So start winding down an hour or so before your designated bedtime, then hide your clocks, blow a couple of bubbles, and wake up to improved athletic performance.
Want more tips to a better night’s rest? Find out how hot tubs can help you sleep better, too.