SLEEP TIPS
REGULARITY Go to bed at the same time and wake up at the same time every day! Allow your body clock to do its job!
TIP
QUANTITY
Aim for 7-9 hours each night.
TIP
TEMPERATURE Your body prefers to sleep in a room that is colder, than warmer! Recommendations are around 16-20 degrees.
TIP
DARKNESS Use black out curtains and limit blue light exposure (tv screens, phones, laptops) to 1 hour before bed.
TIP
DON'T LIE AWAKE If you find yourself struggling to get over to sleep after 25 minutes, get up and go do something in another room! Your body will quickly associate your bedroom with sleep and not wakefulness!
TIP
ALCOHOL & CAFFEINE Ideally no alcohol 3 hours before bed and limit caffeine intake to before 3pm in afternoon!
TIP
WIND DOWN ROUTINE Create a routine that allows your body to know it is time to sleep! Turn down the lights and turn off your screens 1 hour before bedtime to allow your body to relax.
TIP
TIMING YOUR TRAINING Ideally limit your training sessions to 3 hours before bedtime to allow ‘wind down’.
TIP
NAPPING
Between 30-90 mins between 12pm-3pm!
TIP
FOOD INTAKE Eat a high carbohydrate meal 3-4 hours prior to bedtime, research suggests that doing so aids in the release of tryptophan which is a pre-cursor for serotonin (sleep-inducing hormone).