We’re always working closely with our brand ambassador and Sleep Scientist, Dr. Robin Thorpe to bring the best sleep advice that will benefit you and your lifestyle. Whether you find yourself in a constant battle with your sleeping pattern, or if you’re just keen to try new techniques- we’ve put together some helpful tips from the sleep expert himself..
‘Banking sleep’ or ‘sleep extension’
Athlete or general population, it doesn’t matter, we know from research that increasing the amount of sleep in the day or days leading up to competition that this can contribute to improving elements of physical or mental performance. Note- it’s not a good idea to increase sleep by more than 90-mins, so avoid ‘social jet-lag’.
Avoiding ‘social jet-lag’
It’s not uncommon to make up for lost sleep by drastically increasing sleep in the days after or more commonly at weekends. It is important for us to prioritise sleep quantity and quality in these times, however, try to avoid increasing sleep by more than 90 minutes during weekends, as we know from research that large changes in our sleep schedule can induce a jet-lag style effect by confusing our circadian rhythm and worsening mood and alertness, etc.
Take a hot shower before bed
A hot shower before bedtime can improve sleep latency- the time it takes to fall asleep. This works by facilitating the cooling of the body, which is linked to improved sleep.
Try a cold bath in the daytime
Cold baths or cold showers in the day time or shortly after exercise can improve sleep by stimulating our autonomic nervous system to a more restful state.
Including some forms of meditation can improve sleep by stimulating our autonomic nervous system to a more restful state.
Create and keep to a bedtime routine
There is a trend of prioritising morning routines, however, we should also be providing the same attention to night time. Lowering lighting, reducing electronic device use, calming activities such as reading, lowering body temperature and external noise are good starting points.
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