Athlete’s Guide to Sleep

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FITNESS
SERIE

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.

EPISODIO 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.

5 min
EPISODIO 2 • SÓLO PARA PERSONAS CON SUSCRIPCIÓN

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.

7 min
EPISODIO 3 • SÓLO PARA PERSONAS CON SUSCRIPCIÓN

The dangers of neglecting sleep

Sleep is essential to health. Learn what science is learning about just how important a good night’s sleep is. Sleeping is like eating or being active – a bedrock of a healthy lifestyle. Lack of sleep is associated with some major health issues – obesity, type 2 diabetes, cardiovascular disease, and early death. It’s important to take sleep seriously – as seriously as what you eat and how active you are. Most healthy adults need 7-9 hours of sleep, but listen to this course to learn how to find out what’s right for you.

7 min
EPISODIO 4 • SÓLO PARA PERSONAS CON SUSCRIPCIÓN

The secret to athletic recovery

Sleep isn’t optional for athletes. Learn why it’s as important to your training routine as the workouts you do. Sleep is the secret to recovery for athletes. Your body supercharges muscle repair and growth while it’s sleeping. Sleep also rewires your mind so you commit new skills you’ve learned to memory. Don’t neglect sleep after a training session. It could be the key to physical and mental progress.

6 min
EPISODIO 5 • SÓLO PARA PERSONAS CON SUSCRIPCIÓN

Lose heat, gain sleep

Temperature has a big impact on sleep quality. Learn how to help your body cool down for sleep, and how to make your bedroom the ideal place to rest. Your body naturally cools itself down as it prepares for sleep. You can help this process along and make your environment sleep-promoting. A lower body temperature is a natural signal to start getting ready for bed, and you can help it along. Taking a warm bath or shower before bed can help your body shed heat faster, helping you feel more tired. The temperature of your room is important, too. It’s best to sleep in a room between 18 and 19 C (64-66 F) when possible, so turn down the heat at night.

3 min
EPISODIO 6 • SÓLO PARA PERSONAS CON SUSCRIPCIÓN

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.

4 min
EPISODIO 7 • SÓLO PARA PERSONAS CON SUSCRIPCIÓN

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.

3 min
EPISODIO 8 • SÓLO PARA PERSONAS CON SUSCRIPCIÓN

How your phone affects your sleep

It’s pretty common knowledge that the light from your phone can harm your sleep. But what about other light? And what can you do about it? Listen to find out. Light – whether from your phone, the television, or light bulbs – can wreck your body’s attempts to wind down for sleep. But you can make a change tonight. Light disrupts your body’s production of melatonin, the hormone that sends the signal that it’s time to sleep. Avoid using unnecessary light in the evenings. And opt for dimmer lights – like yellow-light lamps – instead of harsh overhead lights. Limit your screen time before bed, and try to do relaxing activities that don’t require screens, like reading. Sleep in a dark room, and turn on the lights when you wake up. That helps mimic the natural light cycles of the day.

5 min

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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.