Skip to main content

Importance Of Sleep

importance of sleep athletes runners running sports performance recovery healing injury


written by runnergirl training 


The importance of sleep is often overlooked. However, it is a highly essential part of a balanced training program. Society often pressures us to do more & taking time for adequate nightly sleep or naps is seen as a luxury.


Many elite athletes sleep at least 10 hours per night. Most adults should get 7-9 hours of sleep per night. When you are habitually short on sleep your workouts, health and everything else can suffer. Also hormonal changes, such as the stress hormone cortisol soar when sleep is decreased and resting heart rate increases. Another impactful response to less sleep is less human growth hormone that repairs and helps recover from workouts. Muscles have a decreasing ability to store glycogen with less sleep. That means you can have adequate nutrition and be unable to store that energy.

There is also a cognitive impact from sleep loss. Memories and information is not correctly stored to be recalled later. And if the body is not adequately recovered physically from sleep it can be prone to injuries.

There are two types of sleep needs. There is the basal sleep need, which is the amount of sleep regularly needed. Sleep debt is the accumulated sleep loss.

So, how do you focus on getting sleep? Try these tips:

1.Have a consistent schedule
2. Make the bedroom calm, dark, quiet
3. Limit technology in the hour before sleep
4. Don’t nap in the afternoon or early evening
5. Limit caffeine and alcohol
6. Have a relaxing routine before bedtime
7. Get to sleep just 30 min earlier to prepare for a race or game









Comments

Related Posts Plugin for WordPress, Blogger...

Popular posts from this blog

Product Review: Bali Body Tanning Oils

written by runnergirl training
You may have noticed on social media tanning oil from Bali Body appearing everywhere. That’s because it is a plant based miracle in a little bottle! It is very different than most tanning oils by the ingredients and how it works. Bali Body offers several products including 3 types of tanning oils, SPF lotion & a hydrating body lotion. Read more below!

Product Review: Bali Body Tanning Oils, Moisturizing Sunscreen SPF 15 & BB Cream SPF 15

written by runnergirl training

Bali Body is an Australian based company who makes tanning oils and skin care products that are free of parabens and harsh chemicals. They are plant-derived, seed based oils full of vitamin E, rose hip oil and jojoba and much more! I love that their products are vegan and cruelty-free!
I have previously reviewed the Bali Body Natural Tanning and Body Oil and the Bali Body Cacaco Tanning Oil here. The Natural Tanning and Body Oil is a lightweight moisturizer and will bring a tan when skin is in the sun. The Cacaco Tanning Oil gives an instant light bronze look even without sun exposure. If using them I the sun please remember skin protection with SPF lotion.
I personally choose not to expose my skin to direct sun. In 2013 I lost my mom to melanoma skin cancer. It is very aggressive and does horrible things to the body. I use these products without direct sun exposure, to moisturize, give a light glow to my skin and help my skin to be healthy with a flawless …

How To: Garmin Forerunner 235 Turn Off Smart Notifications

written by runnergirl training


Are your Garmin Forerunner 235 smart notifications annoying you? After a great lack of help from the manual and Google I finally found out how to turn off notifications. Click below to read the steps!