All athletes require sleep in order to recover, build muscle, and have a good state of mind so they can perform optimally, and those who love obstacle races are no exception. This article will share some tips on how you can improve your sleep quality so that you can get the most out of your training and be in the best physical and mental shape for the real deal.
1. Have A Set Bedtime
There’s no easier way to derail your sleep than to be too lenient when you do it. Many people don’t have strict bedtimes, and they often have a tendency to sacrifice sleep in favor of other things, such as socializing or catching up on work. Even making time for the gym and training can sometimes cut into it for some individuals.
Dedicating a time that ensures you get anywhere from 7 to 9 hours of sleep each night will be optimal, and it can take some discipline to adhere to this set time, but once you notice the benefits of adequate and consistent sleep, it will be hard to go back to anything else.
2. Create A Cool, Dark, and Quiet Atmosphere
It’s hard to fall asleep if you’re feeling uncomfortable, and by making your room as dark as possible, eliminating noise, and keeping the temperatures low – around 65 degrees Fahrenheit you create an optimal environment for sleep.
You may also use sleep masks and earbuds to help keep things dark and quiet if you find your sleep gets disturbed at times. However, if this isn’t an issue, these aides can help you fall asleep even faster and achieve an even deeper sleep.
3. Turn Off Your Electronics
A very common issue that can affect people’s ability to sleep is their use of their phones, computers, or tablets before going to bed. It might be fun browsing, but the screen could be keeping you more alert and give you some trouble going to bed.
Strive to turn off your electronics within an hour of lying down, it could make a big difference. For some people, this might end up a gradual process, depending on how much electronics have been part of an unhealthy bedtime ritual.
4. Watch Your Caffeine Intake
Caffeine can have its place in your daily routine, such as waking up to go to work or to give you a boost for your training sessions, but it doesn’t belong anywhere near your bedtime.
In fact, you should stop consuming any caffeine several hours before you plan on sleeping to avoid feeling any kind of stimulation. Although you get the most effect out of caffeine usually within an hour, it can take a long time for this potent drug to leave your system, so plan accordingly.
5. Manage Your Stress
Getting exercise and training for a race can be an excellent way to destress, but sometimes it’s not enough, and chronic issues like anxiety and depression can cause insomnia.
Breathing and relaxation techniques, including meditation, before bedtime can make a difference, but if you find that stress is getting in the way of your daily life and making it difficult to sleep, counseling and therapy is worth a shot, and online services from BetterHelp is the easiest way to get assistance with concerns that could be causing sleep disturbances. By working with a professional to start changing negative and unhelpful thinking and behavioral patterns into ones that are more positive, you can overcome stress, anxiety, depression, or other mental health conditions that are preventing you from feeling your best.
Some of this assistance may include parenting advice, which you can learn more about here.
By working with a professional to start changing negative and unhelpful thinking and behavioral patterns into ones that are more positive, you can overcome stress, anxiety, depression, or other mental health conditions that are preventing you from feeling your best.
Conclusion
In order to be the best athlete that you can be, you must give sleep the same respect as you give your diet and training. For a lot of people though, optimizing the amount and quality of their sleep can be just as involved as these other aspects, but hopefully, these strategies can help you potentially troubleshoot some areas in your life that might be detracting from your sleep. Not only will it benefit your goals in obstacle racing, but it will enhance your life in just about every way.
Marie Miguel
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