Olympic athletes are known for their rigorous training schedules, strict diets, and mental exercises. But what a lot of people don’t realize is that sleep is also an important part of training and performance. Many people do not realize that professional athletes in training will sleep 10-12 hours a night! When even a millisecond can mean the difference between a gold medal and a silver or bronze, a good night’s rest helps ensure higher levels of alertness and precise movements.
Mark Rosekind, PhD, president of Alertness Solutions and a former NASA scientist explains: "There are lab studies that show that if you're an eight-hour sleeper and you get six hours of sleep, that two-hour difference can impact your performance so that it equates to how you would perform if you had a 0.05 blood-alcohol level."
Even if we are not training for the Olympics, some of the techniques can help improve our everyday lives. Our bodies are better able to recover and strengthen with a proper night’s sleep. Sleep deprivation can negatively affect your mood, increase stress hormones, and decrease energy levels. So, let’s get training!
For a quality night’s sleep, keep in mind several factors. A room’s environment plays a big part in how well you sleep, as well as temperature, light, and noise.
A cooler room is better than a warmer room
According to Sleep Foundation.org “The best bedroom temperature for sleep is approximately 65 degrees Fahrenheit (18.3 degrees Celsius). This may vary by a few degrees from person to person, but most doctors recommend keeping the thermostat set between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) for the most comfortable sleep.”
Low light levels are important
The darker the room the better, but not so dark that if you need to wake up in the middle of the night you hurt yourself or are unable to find your barring. You need the hormone melatonin to sleep which is only released under low-light conditions.
A quiet room is best, but what happens if you live in a city that never sleeps or you have a partner that is noisy? Try masking intrusive sounds with white noise form a sound machine, fan, or even a podcast designed to help you sleep.
Personal comfort is essential
Even with all of the factors above, if you do not feel comfortable in your bed or with your pillow, very little else will help. This is particularly true if you suffer from an injury or chronic backpain. SpineAlign mattresses and pillows are known for helping people with a more restorative night’s sleep by encouraging people to sleep in correct posture.
Dr. Jason Loth, D.C., and one of the co-founders of SpineAlign, has made it his mission to help people understand the importance of proper posture for sleep that is not only comfortable, but encourages healing and recovery as well.
He explains, “At my multidisciplinary wellness center in Mesa, Arizona, I treat patients of all ages with joint, muscle and nerve dysfunctions related to poor posture. SpineAlign® was born out of our desire to help as many people as possible achieve a healthy, restful and restorative night’s sleep so you’re operating at peak performance the following day.”
SpineAlign®’s Luxury Hybrid™ Mattress is American made and delivers exceptional comfort, cooling, support, and even antimicrobial properties. Advanced, premium foams with individually pocketed coils to create a superior sleep surface for all styles of sleepers.
The award winning SpineAlign® Pillow is the first fully adjustable and customizable contour pillow that is patented. “We understand how important sleep is and we also understand how seemingly impossible it is to find the right pillow. You can rest easy knowing that the SpineAlign® pillow is expertly designed with human ergonomics in mind for the ultimate in comfort,” says Dr. Loth.
From weekend warriors to active enthusiasts, embracing an Olympic training schedule is not as difficult as it sounds and will result in better overall life performance! Getting a restorative and restful night’s sleep is essential to being ready for a new day, regardless of what awaits you.