sleep and recovery

Sleep is extremely important for recovery. Please don’t underestimate the power of sleep. I try to go to bed every night around 10PM or 10:30PM and usually wake up at 6:45AM. Or, if I don’t have morning clients I force myself to sleep till 9AM.

Shawn Phillips, a Los Angeles personal trainer and owner of Perfect Body Incorporated, talks about his personal struggle against chronic fatigue syndrome:

Chronic Fatigue Syndrome | Adrenal Fatigue | Adrenal Exhaustion | Low Energy.

Shawn’s website has plenty of useful help lists.  Be sure to check it out: Personal trainer Beverly Hills

That’s the whole deal with being a professional athlete… being a full-time athlete isn’t about spending so many more hours training, it’s about spending loads more hours sleeping and resting.

South African ultra runner and adventure racer, Lisa de Speville, talks about the importance of sleep, rest and recovery.  Lisa has just completed the “Bull of Africa“, a 6 day race!

You can read the full article, rest is training, over on Lisa’s blog.

… it really wasn’t! It’s not you, it’s me!

2am, I couldn’t get comfortable, headed downstairs for water, and got intercepted by the sofa on the way back up… I tossed and turned there for the next 3.5 hours.

Fortunately, I know the solution for me: stop working until midnight.

For those who’d appreciate a little more help, the Sleep Council has produced a very useful publication: The Sleep Good Feel Good Guide.

I also noticed on the Council’s website an Insomnia Helpline, open 6pm - 8pm. Had it been open at 2am last night, it might well have had me calling.

Choosing a mattress is one of the most important decisions you can make. Get it right and you can look forward to deep sleep, comfort and a happier, healthier lifestyle. Get it wrong and you could be looking at years of aches, pains and restless nights.

One question we get asked time and again at Sleep and Recovery is: how do I choose the right mattress for me?

We’ve put together this short guide and hope you find it useful:

Choosing a mattress.

We’ve touched on high specification foam mattresses previously, in particular their use by professional sportsmen and athletes to improve performance and recovery.

High specification foam is the latest technology to be employed in mattresses. It builds on the benefits of memory foam mattresses, and overcomes some of their weaknesses: memory foam mattresses can often lead to overheating.

High specification foam mattresses come from a medical background, and are the only static surface endorsed by the UK’s National Institute for Clinical Excellence (NICE). Select Medical pick up on this in their article on pressure relief:

All individuals assessed as being vulnerable to pressure ulcers should, as a minimum provision, be placed on a high-specification foam mattress with pressure-redistributing properties.

selectmedical.co.uk.

1. Get a routine – As basic as it sounds, entering into a routine of going to bed and waking up at the same time every day helps to train your body and mind into restful sleep – thereby enabling your body to maintain itself regularly and effectively while you sleep.
2. Do some exercise – According to the boffins at the University of Southern California, people who play sport sleep better than those who don’t. As those who are overweight sleep less soundly on the whole, exercising can kill two of those proverbial birds with one stone.
3. Wind down before bed – Going to bed in a wound up state, whether physically or mentally, will have a detrimental effect on your sleep. Relax yourself with a hot bath or shower before getting into bed and you’ll drop off all the sooner for it.
4. Don’t eat just before bed – While it’s beneficial not to go to bed with a rumbling stomach, eating just before bed can disrupt your sleep. Plan your mealtimes to avoid full-belly sleeping but if there’s no avoiding it, sleeping on your front can help to aid the digestive process.
5. Make a haven – Your bedroom should be a relaxing and welcoming place. Invest in dark curtains, relaxing colour schemes and maintain a constant, cool temperature (ideally about 18°C) to ensure the best night’s sleep.
6. Clear your mind – Lying awake worrying about tomorrow’s activities will prohibit your body’s ability to achieve sleep. Write a list of the things on your mind so you can drift off safe in the knowledge you won’t forget anything in the morning.
7. Treat yourself to a milky drink – Although it sounds like something your Granny would do, a hot milky drink or camomile tea will help relax your mind and body before bed. But avoid caffeine – a stimulant that will have the opposite effect!
8. Make the change – Changing your bedding regularly will help with comfort and relaxation – not to mention that lovely ‘clean bed’ feeling we all love so much.
9. Invest in the best mattress – I have to say it, and I’m not biased (much), but investing in the best quality mattress you can afford will make a huge difference to the quality of your sleep. A mattress that provides comfort and support and reduces ‘tossing and turning’ will deliver the ultimate night’s sleep, every night.