{"id":1254,"date":"2020-04-19T07:53:12","date_gmt":"2020-04-19T06:53:12","guid":{"rendered":"http:\/\/towncryyers.com\/?p=1254"},"modified":"2020-04-19T07:53:16","modified_gmt":"2020-04-19T06:53:16","slug":"five-tips-to-sleep-like-an-olympic-athlete-during-coronavirus-crisis","status":"publish","type":"post","link":"https:\/\/towncryyers.com\/index.php\/2020\/04\/19\/five-tips-to-sleep-like-an-olympic-athlete-during-coronavirus-crisis\/","title":{"rendered":"Five Tips To Sleep Like An Olympic Athlete During Coronavirus Crisis"},"content":{"rendered":"\n
<\/p>\n\n\n\n
By Becky Grey (BBC)<\/p>\n\n\n\n
In a time of such uncertainty, good quality sleep may not\ncome easily to many of us.<\/p>\n\n\n\n
Luke Gupta, who works as a senior physiologist and sleep\nscientist for the English Institute of Sport, helps ensure Great Britain\u2019s top\nOlympians get a good night\u2019s sleep before big competitions.<\/p>\n\n\n\n
He shares his tips on how to sleep well amid all the anxiety\nbrought on by the coronavirus pandemic.<\/p>\n\n\n\n
1. Are you calm before bed?<\/strong><\/p>\n\n\n\n
Inevitably there will be nights when you go to bed and you\nare not calm. You might have just had a stressful phone call or checked the\nlatest coronavirus news before you went to bed.<\/p>\n\n\n\n
Of course we want to know what is going on because there is\na lot of uncertainty. The problem isn\u2019t necessarily that we\u2019re doing that –\nit\u2019s the timing of it.<\/p>\n\n\n\n
It creates a sense of heightened alertness that means it\nwill take a long time to go to sleep. If you have just checked the news and\nit\u2019s stressed you out, don\u2019t try and sleep because it is unlikely to happen.<\/p>\n\n\n\n
If that is the only time at which you can do that then it is\nOK to go to bed later and have a wind-down routine.<\/p>\n\n\n\n
Instead of just turning the light off and trying to sleep,\nyou are better off getting up and going to do something relaxing like watching\nTV or reading a book, then going to bed in a much more relaxed state, than\nforcing sleep.<\/p>\n\n\n\n
It is OK to go to bed later because it\u2019s better to go to bed\nin a relaxed state than it is in a stressed state.<\/p>\n\n\n\n
2. Are you appropriately sleepy?<\/strong><\/p>\n\n\n\n<\/figure>\n\n\n\n
Sleep is like an elastic band. It stretches while you are\nawake and the stretchier the band is when you go to bed, the quicker it\u2019s going\nto snap back – which represents falling asleep.<\/p>\n\n\n\n
If you have been awake for a very long time, you are very\nsleepy when you go to bed and the likelihood is you will fall asleep very quickly.<\/p>\n\n\n\n
Exercise also drives our sleep. By doing a certain level of\nactivity in the daytime, it makes you sleepier at night.<\/p>\n\n\n\n
Athletes want to go to bed the night before competition and\nget a good sleep because they think it will have a big effect on their performance.<\/p>\n\n\n\n
But it doesn\u2019t work like that. If you go to bed slightly\nearlier than normal because you want to get more sleep you won\u2019t be very sleepy\n– that elastic band won\u2019t be stretched.<\/p>\n\n\n\n
If you go to bed earlier than normal and it\u2019s a time when\nyou\u2019re not feeling sleepy, it will give you more chance to worry so you will\nspend more time in bed thinking.<\/p>\n\n\n\n
So don\u2019t go to bed unless you feel sleepy. You wouldn\u2019t go\nto a fridge unless you felt hungry but for some reason we tend to go to bed at\ncertain times when we think we should go to bed, as opposed to when we should.<\/p>\n\n\n\n
If you go to bed when you feel sleepy, you will fall asleep\nfaster and will get better quality sleep.<\/p>\n\n\n\n
3. Is it the right time of day?<\/strong><\/p>\n\n\n\n<\/figure>\n\n\n\n
People have a preferred bedtime and before this isolation we\nwent to bed at a certain time driven by the time we needed to get up in the\nmorning.<\/p>\n\n\n\n
That has been removed a little bit and some people have the\nopportunity now to go to bed at a time that is suitable for them.<\/p>\n\n\n\n
Even though we have more flexibility about our day, it\u2019s\nimportant to keep a structured bed and wake time.<\/p>\n\n\n\n
Once people have worked out what a suitable bedtime is for\nthem, it\u2019s important to establish some regularity around that. Our sleep works\nwell when it\u2019s regular. If your sleep times start chopping and changing, our\nsleep isn\u2019t going to be great.<\/p>\n\n\n\n
You don\u2019t have to go to bed and wake up at the exact same\ntime every day, but you create a sleep window and then there\u2019s a bit of a\nbuffer of about an hour either end. You can lie in for an extra hour or go to\nbed an hour earlier or later.<\/p>\n\n\n\n
4. Is the place you are sleeping in familiar, safe and\nsecure?<\/strong><\/p>\n\n\n\n
Most people will sleep in a bedroom which will be safe and\nsecure. When we say is the space familiar, the question is is it familiar with\nthem? But also, is it familiar with sleep?<\/p>\n\n\n\n
It is great to keep the bedroom as a place of sleep where\npossible. If you can\u2019t do that, you have to try to avoid using your bed for\nanything other than sleep.<\/p>\n\n\n\n
And if you do have to use your bed for work, you could put a\nblanket over it during the day so that it looks different at night.<\/p>\n\n\n\n
It can also help if you change your posture and sit upright\nso you are doing something differently to what you would do when you sleep.<\/p>\n\n\n\n
5. Are you getting enough light exposure?<\/strong><\/p>\n\n\n\n
Our bodies are trained through exposure to light to be awake\nduring the day and sleep at night.<\/p>\n\n\n\n
At the moment we are all contained and going outside as\nlittle as possible for good reason but that brings about the challenge of not\ngetting enough light exposure. If you get a constant low level of light there\nis no real distinction between night and day.<\/p>\n\n\n\n
You have to be more creative, so if you are doing exercise\ntry and do it in your garden. If you are going to sit down and work, try and do\nit next to a window.<\/p>\n\n\n\n
That ensures we are training ourselves to be awake in the\ndaytime and sleep when that light is not there at night.<\/p>\n","protected":false},"excerpt":{"rendered":"
By Becky Grey (BBC) In a time of such uncertainty, good quality sleep may not come easily to many of us. Luke Gupta, who works as a senior physiologist and sleep scientist for the English…<\/p>\n","protected":false},"author":1,"featured_media":1255,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[10],"tags":[110],"class_list":["post-1254","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-sleep"],"jetpack_publicize_connections":[],"yoast_head":"\n
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