Getting good sleep is one of the best things you can do to increase muscle growth, strength gains, fat loss, and general performance.
In today's episode, we examine a study in which soccer players implemented different sleep hygiene tactics to improve their sleep.
The tactics they had to choose from were:
- Avoid all electronic stimulants (TV, mobile phones, and computers) from 8 PM.
- If not doing the above, avoid them 30 minutes before going to bed.
- Change any electronic stimulants screen to the warm light setting from 7 PM.
- Wear SleepSpec glasses before going to bed.
- Minimize excess light from 9 PM to 9:30 PM by only having a bed lamp on.
- Change the bed lamp to a low-wattage globe.
- Manipulate the room temperature to 19–20 °C/66–68 °F.
- Avoid consuming caffeine or any supplements from 5 PM.
- Have the last large meal at least 2–3 hours before sleep.
- Consume a glass of lukewarm milk before going to bed.
- Consume a glass of chamomile tea before going to bed.
- Take a warm bath or shower before going to bed.
- Wear an eye mask whilst sleeping.
- Wear earplugs whilst sleeping.
- Remove any timing instruments (i.e., clock) from the room.
- Avoid any sleep disruptions (for instance, bathroom visits).
- Sleep at least eight hours.
- Avoid napping from 2 PM.
Which of these did the soccer players choose to abide by? Did it work? What were the effects on their performance? And what might this mean for you?
Let's discuss!
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