MY COMMENT: How many times have you gone into a race with less than optimal sleep? This basketball study suggests improved athletic performance when players averaged 8.5 hours of sleep compared to <7 hours at baseline.
Authors suggest:
Prioritize sleep as a part of your regular training regimen.
* Extend nightly sleep for several weeks to reduce your sleep debt before competition.
* Maintain a low sleep debt by obtaining a sufficient amount of nightly sleep (seven to nine hours for adults, nine or more hours for teens and young adults).
* Keep a regular sleep-wake schedule, going to bed and waking up at the same times every day.
* Take brief 20-30 minute naps to obtain additional sleep during the day, especially if drowsy.
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