The silly season is ramping up, and we’re sure your schedule is jam packed after the year that has been. But, have you scheduled in your sleep?
Sleep is defined as a condition of body and mind in which the nervous system is relatively inactive, the eyes closed, the postural muscles relaxed, and consciousness practically suspended.
Over the past decade, sleep as a recovery modality has attracted more attention from coaches and the athletic population in an attempt to get an edge over competitors. Research completed in 2019 found that sleep is the single most important factor in recovery, and that athletes who prioritised good sleep hygiene in fact performed at better levels.
Sleep plays a pivotal role in recovery, as it allows tissue healing and restores the balance of hormones and chemicals which have been stressed during exercise. Studies have found partial sleep deprivation to adversely effect immunity and inflammatory processes, alter endocrine function, impair cognitive function, increase pain perception, and alter metabolism. As you can see, these physiological changes can negatively influence the recovery process, training adaptions, overall performance, as well as our general health and well-being.
The Australian sleep health foundation recommends adults should get 7-9 hours of sleep per night. Although many of us may fall short of these recommendations due to the busy lifestyles we lead, below are a few top tips to bump up our zzzz’s per night.
- Create a sleep routine
- Complete regular moderate intensity exercise
- Watch what you eat and drink (avoid heavy meals/caffeine)
- Avoid screen time (T.V, tablets, phones) 1-2 hour prior to sleep
- Do not consume too much fluid 1-2 hours prior to sleep
It is important to remember sleep is only ONE component of recovery! At Ormond Physiotherapy our Physiotherapists can work with you towards an optimal recovery program to help enhance your training.
If you feel like you could be recovering better, book an appointment to speak to one of our experienced Physiotherapists in regards to how best to enhance your performance through recovery methods.
To book your appointment call our friendly team on 9578 6588 or click the button below!