Athlete’s Guide to Sleep

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Sleep is more important for your health than you may think. Learn about how sleep affects your health, your training, and what you can do to improve it. Develop a healthy and restful sleep routine with techniques to relax and unwind before bed. Plus, learn the seven secrets to great sleep, and how you can improve your rest tonight.

Episódio 1

What’s your ideal night’s sleep?

Learn how to find out exactly how much sleep you need to enjoy the benefits of good sleep. Most adults need 7-9 hours of sleep a night, but athletes may need more. It’s easy to find out how much sleep you need. It just takes a bit of time. If you wake up without an alarm feeling refreshed and ready for the day, you might already be getting enough sleep. If you’re an athlete, pay particular attention to getting enough sleep. You may need more than others. To find out how much sleep you need, take four days and wake up without an alarm. On the first two days, sleep as long as you need to erase any sleep debt. On the last two, see how long you naturally sleep.
Episódio 2 • Somente para assinantes

Sleeping to perform

When you need to perform at your athletic best, sleep is essential. Learn how exactly, and reap the benefits. Not getting enough sleep noticeably affects athletic performance. When you need to perform at your best, sleep is essential. Just one night of bad sleep can significantly affect how well you do things that require accuracy. Long-term lack of sleep leads to an increased chance of injury and illness – and there’s nothing worse for performance than not being able to train. Good performance requires 7-9 hours of sleep. Every night. Had a bad night’s sleep and need to do well in your sport? Try to fit in a nap. It’s not a substitute for good sleep, but it can help.
Episódio 6 • Somente para assinantes

What to do tonight to control stress

It’s no surprise that stress affects sleep. While you might not be able to control your stressors, you can take steps tonight so your stress don’t ruin your night. Stress affects sleep. No surprise there. But there are things you can do to get control of it tonight. Stress releases hormones that raise your heartbeat and make you alert – the exact opposite of where you need to be for sleep. Exercise – at any time of day – is one of the best things you can do to help get a handle on stress that interrupts sleep. Be deliberate about setting aside the 30-60 minutes before bed for winding down. No need to do anything fancy. Just devote this time to relaxing before bed, instead of work or obligations.
Episódio 7 • Somente para assinantes

Training for great sleep

What effect does training have on sleep? Can it actually be bad for it? Find out how to make sure exercise isn’t getting in the way of the night’s rest you deserve. Physical activity improves sleep. So don’t skimp on it. There are just a few key points to remember. People who exercise regularly enjoy some of the best sleep when compared to other adults. Training right before bed can actually harm your sleep, though. It raises your body temperature, and gets you excited. If you currently train before bed, try to make sure you finish your session 2-3 hours before you plan to turn in.
Episódio 9 • Somente para assinantes

Secrets of a good-sleep diet

What and when you eat can have an impact on how you sleep. Learn what foods encourage sleep, and what foods don’t. The food you eat can affect the sleep you get. Just follow a few simple rules to make sure you’re eating for a great night’s sleep. Healthy, complex carbohydrates can help you get to sleep faster, but you may dream less. Healthy fats can help you sleep more deeply. It’s best to eat a balanced meal for good sleep, and not too soon before bed. Rich meals, or meals eaten less than 1 hour before bed, can interfere with great sleep.
Episódio 10 • Somente para assinantes

Is coffee keeping you up?

Almost everyone loves caffeine, but how can you keep it from ruining your sleep? Listen and learn. Caffeine is a stimulant, and it stays in your body for a pretty long time. Planning caffeine consumption around sleep can help improve your night. It takes 8-10 hours for the effects of caffeine to wear off completely. Keep caffeine consumption to 2-3 cups of coffee, 4-6 espresso shots, 4-6 cups of tea, or 4-6 caffeinated sodas per day. What time do you want to go to bed? Avoid caffeine for about ten hours before then. For most people, that means stopping at noon. Enough time for your morning boost, but also enough time to wind down for bed.
Episódio 11 • Somente para assinantes

The effects of just one drink on sleep

It’s common to have a drink before bed – a nightcap. But is alcohol hurting your sleep? Find out how alcohol can derail a great night’s sleep. Even moderate alcohol consumption can throw off a good night’s sleep. Alcohol interferes with REM sleep, which decreases your ability to learn and create new memories during sleep. Drinking before bed can make it more likely that you’ll wake up during the night – whether you remember it or not. Be responsible with alcohol before bed. Either forego the drinks completely, or keep it to 1-2 standard drinks like a can of beer or a small glass of wine.
Episódio 12 • Somente para assinantes

Do you have the optimum sleep routine?

What’s the best way to get restful sleep? With a great sleep routine. Learn what it takes to craft a good routine, and how you can implement one. Sleep is important, and so is a good sleep routine. A great routine doesn’t take much, it just requires that you be intentional about it. Taking control of your environment – like the temperature or light – can help promote sleep. Making healthy choices before bed – like skipping alcohol or taking time to de-stress – are also key parts of a good routine.
Episódio 13

Setting tomorrow’s intention

Decrease stress before sleep by reviewing your day and setting a positive intention for tomorrow. Relax and enjoy the rest of your evening before a good night's sleep.
Episódio 14 • Somente para assinantes

Muscle relaxation for sleep

Release tension, stress, and anxiety by progressively relaxing your muscles as you drift off to sleep. Carry this sense of relaxation into your sleep. And if you wake up before you want to, remember this sense of relaxation and trust that sleep will come.
Episódio 15 • Somente para assinantes

Gratitude for sleep

Drift off to sleep with positivity by reflecting on what you’re grateful for. Gratitude before sleep can help calm your mind and give you a restful, peaceful night’s sleep.
Episódio 17 • Somente para assinantes

Optimism before bed

Optimistic thinking is a skill, just like any other. Practice it before bed, and go into your night with a sense of positivity. Practice optimism regularly, especially as a way to unwind at the end of the day.

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