Bedtime

Sleep is such an underrated performance hack, yet I see so many athletes brushing it off!

The benefits of good sleep are way too good to pass up:

Boosted immunity, decreased risk of chronic diseases, improved physical performance, sharper cognition, better retention of learning new skills, mood regulation, stress reduction, and the list goes on!

A lack of sleep can be just as impactful, but in the opposite direction:

Impaired judgment, slower reflexes and responses, mental health challenges, decreased performance, weight gain, increased injury risk, and much more.

You want to see you WIN.

I want to see you WIN.

So, I think it’s time you took inventory over how well you are actually performing when it comes to bedtime.

7-9 hours of sleep should be the guiding North Star here. 

You can do this by:

Establishing a consistent sleep schedule (similar sleep and wake times)

Following a bedtime routine (winding down before sleep)

Optimizing your environment (dark, quiet, and cool)

Avoid screen time before bed

Accumulate enough non-exercise activity to increase sleep pressure (1 hour in the gym or pool is likely not enough, you may need to spend time standing throughout the day or walking around more)

Follow these guidelines and watch your sleep (as well as your health and performance) improve!

Talk soon,

Dr. Sandra and Team

P.S.

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