Think you have a hard time sleeping? Imagine trying to drift off the night before competing in the Olympics. Being well-rested is essential for athletic performance, but intense training, busy travel schedules and the pressure of competition can all interfere with sleep for elite athletes. According to a recent study of 1,603 Team U.S.A. athletes, almost 40% of them reported poor sleep.
The thing is, trying too hard to optimize sleep can actually backfire. That’s why Dr. Emily Clark, a psychologist for the United States Olympic & Paralympic Committee (U.S.O.P.C.) who advises athletes on sleep, tells them to try for consistency, not perfection. She and other sleep experts who work with Olympians are sharing their advice to help them rest better. And it can work for regular people like us, too.
- If you’re sleeping somewhere new, make the place your own - Even if you’re not an Olympic athlete trying to sleep in a new country in tight quarters with a notoriously uncomfortable bed, it can be hard to get quality sleep when you’re not at home. But managing your sleep environment and making it as dark, quiet and cool as you can will help. Control what you can by bringing your own pillow, sleep mask, humidifier and background sounds that help you sleep better.
- Create a calming evening routine - “We want to create a protected time for the body to be prepared for sleep,” Dr. Clark explains. This can include a warm shower, listening to calming music, yoga or breathing exercises, and steering clear of watching dramatic shows or scrolling on your phone.
- Wake up at a consistent time - Even if your bedtime is all over the place, Dr. Jim Doorley, another psychologist for the U.S.O.P.C., advises focusing on keeping wake-up time stable to help your internal clock.
- Don’t obsess over your sleep score - Sleep tracking can have some benefits, but it can also stress people out when they fixate too much on the numbers and not how they feel.
- Remember that your body is resilient - One night of bad sleep isn’t the end of the world. Dr. Doorley tells athletes to try to “tap into a childlike relationship to sleep” by sleeping when they’re tired and not overthinking it.
Source: The New York Times
Scott's Thoughts:
- If I can’t sleep, how does an athlete competing in front of the entire world ever get any sleep?
- I would think they would sleep instantly from being so tired competing. I pass out after a long day working behind a computer!
- I agree with the cool room thing. Cannot stand to be in a hot room. I want to keep warm with the blankets.