sleep and recovery

Postura Health report that their Mammoth Elite Sports Mattress is being used to help a leading runner’s preparations for the Olympic Games:

For marathon runner Liz Yelling, the Mammoth Elite Sports Mattress proves to be an effective pain management solution as well as a vital element in her training programme.

mammoth » » Liz Yelling, Olympic marathon runner

Science Daily reports that:

Getting extra sleep over an extended period of time improves athletic performance, mood and alertness, according to a research abstract that will be presented on June 9 at the SLEEP 2008 22nd Annual Meeting of the Associated Professional Sleep Societies (APSS) in Baltimore, Md.

Extra Sleep Improves Athletic Performance.

The European Sleep Research Society are holding their 19th Congress in Glasgow on 9-13th September 2008.

More details at: ESRS2008.

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.