Rest & Recovery – the age-old pairing that has stood the test of time. Now, we all know that sleep is a vital component of the muscle building and muscle training process. This is because the muscle tissues need time to recover in between workouts. The magic happens when your body is in the resting state.
An important sleep schedule is also critical for promoting high energy levels which ensure an athlete can perform to their best – even during their coaching. Scientists and leading health experts recommend that an adult should be getting between 7-9 hours of regular sleep each night. This also means keeping those Netflix binges in check (we’re all guilty of it) and sticking to the same bedtime where possible!
Reducing sleep to less than 7 hours a night will mean that your body is under more physical demand as it is burning more energy that your system doesn’t have to try to keep up. And when you are tired throughout the day, you will naturally move less which can also lead to reduced muscle strength during workouts.
Tips for Effective Sleep Management
- Set a bedtime (and stick to it!)
- Create a safe, comfortable environment with no distractions
- Avoid large meals, caffeine and alcohol before bedtime
Tips for a Good Nights Rest
- Put technology down at least 30-45 minutes before lights out
- Be sure to align your posture so that your back is in line with your neck (One pillow is recommended to retain the correct sleeping angle)
- Practice deep breathing in through the nose and out through the nose (This will help you fall asleep quicker and promote a better-quality sleep overall)
Tips for a Great Next Day Morning
- Wake up, water, workout! – even if it’s light stretching, push ups or a jog on the spot, getting your muscles going for the day will not only improve your physical strength but also boost your morning motivation!
- A banana, granola bowl, or even overnight oats are a great way to get your nutrition going for the day.
- Struggle to get out of bed? Studies have shown that waking up to a light source can make it a lot easier to get up. If you don’t have a blind in your bedroom, there are smart bulbs that you can setup and schedule to switch on with an app on your phone – and you don’t even need a fancy smart hub system!
Summary: Research has shown that improvements in sleep duration, quality & consistency appear to improve reaction time, accuracy, and endurance performance.
Strength and Conditioning doesn’t just happen on the track or in the gym… It is part of a lifestyle.
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P.S – Don’t forget, you can feature learnings within things like your athlete training programmes!
