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066 Secrets to Better Sleep for Athletes and High Performers 😴
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Who has ever stayed up way later than you wanted to because your brain was running through a million thoughts of what you still have to do or replaying how the day went?! Umm me! As someone who has struggled with the ol’ anxiety and sleep combo, I understand this first hand.
In this episode, we'll explore the benefits of sleep for athletes and high performers, how screens affect our sleep, and I’ll talk about some tips for establishing a healthy sleep routine. 😴💤🏋️♀️🏆
If you have a hard time focusing, have brain fog and are more slow and sluggish than you would like...then this episode is for you!
Getting quality Sleep helps regulate our emotions, speed up recovery and improves cognitive function. Who doesn't want that? 💪🧠
So, what can athletes and high performers do to establish a healthy sleep routine? Here are some tips:
- ☑️Create a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. ⏰
- ☑️Wind down before bed: Turn off screens at least an hour before bedtime, and instead read, taking a bath, light a candle, do some yoga, roll or stretch.
- ☑️Create a sleep-conducive environment: Make sure your bedroom is dark, quiet, and COOL, and invest in a comfortable mattress and pillows. Sleeping at a cooler temp than we are used to is KEY for good sleep!
- ☑️Limit caffeine and alcohol: Both caffeine and alcohol can interfere with sleep, so it's best to limit them, especially in the evening. Caffeine has a 12 hr half-life (crazy I know!) So have your caffeine cutoff be somewhere around 12pm!
- ☑️ Get outside for natural light to regulate your circadian rhythm!
- ☑️ Taking a clean and quality sleep supplement can be a great idea as well!
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Are you an athlete or high performer who wants to ditch your anxiety and level up your mental and physical performance? 🙋🏼♀️
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Happy listening & We'll catch you on the next episode! 🎧
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