The sleep checklist
Make sleep a priority in your training and weekly schedule.
GUIDELINES FOR NAPPING
Naps should generally last less than an hour – usually between 20 to 40 minutes. More than hour and it may disrupt your sleep at night.
Nap earlier in the afternoon rather than later
so it’s less likely to infl uence nighttime sleep. Naps can be particularly useful for athletes who have practices or matches in the late afternoon or early morning practices or weight sessions.
Naps are not for everyone. If you have trou- ble waking up after a short nap, a better option is to improve your nighttime sleep habits.
FOODS THAT MIGHT FACILITATE FALLING ASLEEP • Warm drinks (chamomile or herbal teas or warm milk with a little bit of honey). Milk has tryptophan, an amino acid that tends to be a sleep aid. Adding a carbohydrate such as fruit or honey helps the brain absorb the trypto- phan, which increases serotonin levels and becomes a natural sedative. • Foods rich in melatonin: tart cherries, tart cherry juice, raspberries, strawberries, bananas, almonds, sunfl ower seeds.
FOODS THAT MIGHT PREVENT YOU FROM FALLING ASLEEP • Caffeine; if you know you’re sensitive to
caffeine, don’t consume any past noon • Chocolate (often contains caffeine) • Foods high in sugar • Foods that are high in fat, heavy or rich Spicy foods • Alcohol (although some feel it helps them fall asleep, it often interrupts your sleep) • Drinking too much fl uid before bed (if it causes you to wake up more than once to use the bathroom). Hydrating well throughout the day eliminates the need to drink a lot in the evening before bed.
Shawn Hueglin, PhD, RD, CSSD is a sport dietitian with the United States Olympic Commit- tee. She works primarily with team sports based in the Los Angeles area and the Chula Vista Olympic Training Center.
Balance social, academic and sports schedule to make sure you get adequate sleep. Increase amount of sleep several weeks before a major competition. Create a good sleep routine by going to bed and waking up at the same time every day.
Relax before bed with a warm bath, reading or another relaxing activity. Create a “sleepy” environment that is dark, cool temperature and quiet. Eye masks and earplugs can be useful when sharing a room and during travel. Turn off your cell phone during sleep time and keep it in another room to minimize distractions. Avoid watching television in bed or using the computer or tablet in bed as the bright light can prevent falling asleep. Use a reliable alarm clock so you don’t worry about getting up on time. Don’t lie in bed awake. If you can’t get to sleep, get up and do something else like read, listen to music, or fold laundry, etc., until you feel sleepy.
Keep a notepad next to your bed. If you’re worried about something, write down your thoughts so you can move on and fall asleep.
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