Sleep is absolutely integral to our physical and mental health. In the realm of training, a good night’s sleep is essential in order to recover well. Without a good night’s sleep you are very likely under-recovering, which can damage not only your performance abilities, but also wreak havoc to your hormones.
We have evolved to hibernate daily and operate best when we dwell each night in a cave, safe from predators and comfortable enough to promote a restful night’s sleep. This audit is our way of ensuring that you get an excellent rest each night and that you wake up ready for whatever challenges the world throws your way that day.
Let’s get started!
1. Keep your cave DARK
The use of a sleeping mask is a simple and cost effective option – Blackout curtains can be used if you have artificial light outside (eg street lights) lighting up the room – Disconnect bright clocks or lights.
2. Keep your cave COOL
It’s important to keep your bedroom at a comfortable temperature (15-20deg tends to be ideal for most people) – Seasonally switching your bedding will make it easier to maintain a comfortable body temperature.
3. Keep your cave CLEAN
It’s important to keep the air quality high in the bedroom – Plants can be an inexpensive way to clean indoor air – Air filters are the most effective option (eg Austin Air Purifier).
4. Keep your cave HEALTHY
It’s important to have a sleeping surface that is non-toxic (ie mattress and bedding) – Rotate and flip your mattress every 6-months to increase the mattress life span.
- Turn off electro radiation sources each night before you go to bed. This includes WiFi in the room/house, your mobile phone and tablet.
- Keep your bedroom seperate from your work and study area. Consider working and studying in a separate room to promote sleep and restfulness in your room.
- Avoid looking at your phone, computer or television in the hour or two before bed.
- Track your sleep patterns with a wearable device.
- Track your blood pressure before bed and in the morning to monitor your stress levels.
- Drink some filtered water upon rising to hydrate you. Drinking a small amount of water before bed might help you rise in the morning to go to the toilet, and therefore help you not need to ‘snooze’ your alarm.