![]() ![]() This could be because they have young children who are waking up in the night, or because of emotional factors related to the home or bedroom. The answer is often surprising, because a lot of players sleep better away from home. This is why I aways ask players if they sleep better at home or in an unfamiliar environment. You can build the most fantastic recovery facility, but if a player's brain is still bashing away, they won’t be able to fall asleep. When we sleep, they come back in our subconscious. ![]() During the day, we can sweep an awful lot of things under the carpet. You should ensure a good level of hygiene, by changing your sheets, because dust mites can irritate your airways, making you cough and toss and turn.Įven bearing all this in mind, I would say that 90% of trouble sleeping is emotional. Temperature is another important factor - the optimum is 19 degrees - so opening the window for 10 minutes before going to bed and airing the room can be beneficial. I'm not trying to sell mattresses, so I don't have a stock answer. It's like asking how long you should wear the same t-shirt. People often ask how long they should use the same mattress, but this varies from person to person. You should spend time considering whether you are lying in a comfortable bed. They stopped tossing and turning and breaking the 90-minute sleep cycle. After this, they had the best quality of sleep, better than those who slept naked or in pyjamas or t-shirts. We asked this group to start wearing a dry-fit material that could stabilise temperature throughout the night instead. It's a little bit like peeing in your pants - there might be a nice feeling of warmth at first, but it soon becomes very uncomfortable. We split the group into two and the first question was 'what do you sleep in?' Quite few said a cotton t-shirt, which they thought was good, but it binds the sweat. This is why you should avoid using electronic devices for a couple of hours before bed.Ī few years ago, I did a project with a Danish club. These devices create blue light, which fools the body into thinking it's still daytime. It inhibits the production of melatonin, as does looking at phones and tablets before bed time. Some players still like to have the light or a lamp on when they sleep, which will have a detrimental effect on their sleep. Light has a negative effect on the production of the hormone melatonin, which is the sleep hormone. I often teach players to slowly decrease the number of minutes they nap. So you need to train it so that your body knows what to do well. Nap for too long and it can damage your overall sleep quality though. If you learn how to do it in the right way, it will benefit you significantly over time. You should consider naps as an investment. A nap can quickly descend into deep sleep, which then makes it so much more difficult to sleep at night. If this isn't controlled, it can trigger the circadian rhythm into thinking they slept. You may tell me that a few glasses of wine helped you to go to sleep, but if I measured your quality of sleep it would be lower than if you hadn't had them.Ī lot of players leave the training ground and nap when they get home. It makes your blood pressure go up and your body is working to process the alcohol instead of on repair and recovery. This is why we need to treat everyone as an individual and not have a one-size-fits-all approach.Ī lot of people claim that alcohol is good for sleep, because it makes them drowsy, but it is absolutely negative when it comes to quality of sleep. Players from southern Europe are used to eating later and going to bed later. A night-time snack is good, but a heavy meal should be avoided, because you’re asking your metabolism to start working. What you eat is important in creating the right hormones for falling asleep. ![]()
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