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Train Hard, Recover Harder
Benefits of Sleep and Recovery
Sleep is the #1 recovery tool your body prefers
Lack of sleep leads to overtraining and a higher risk of injury. Athletes that get less than 8 hours of sleep a night are 1.7x more likely to get injured than those who get more than 8 hours
Improves mental and emotional stability to keep your body calm and focused
Sleep and Recovery Guidelines
Get at least 8 hours of sleep a night. Add an extra hour after competition
Nap during the day to rejuvenate your body and refocus
10-20 min boosts alertness and energy
30 min leaves you feeling groggy
60 min best for improving memory, focus, and creativity
Utilize recovery tools and techniques to decrease soreness and promote recovery (foam roll, band stretch, partner stretch, lacrosse ball massage, etc.)
Sleep and Recovery Tips
Turn off all electronic devices at least 30 minutes prior to going to bed
A cool, dark, quite room is the best environment for sleep
1-4pm is the best time to nap
If you cannot fall asleep, focus on relaxing instead of trying to fall asleep
THE BOTTOM LINE
Make sleep a priority! Get 8 hours a night to help your body perform at its highest level!
Relevant Recovey Articles
Sleep and Athletes
Sleep is extremely important for performance, learning, development and physical and mental health. Some of the consequences of inadequate sleep include: a reduction in academic performance, mood disturbance, increases in risk-taking behavior and drowsy driving. From an athletic perspective, reductions in performance, decision- making ability, learning and cognition can occur alongside reductions in immune function and an increased susceptibility to weight gain.
https://www.gssiweb.org/sports-science-exchange/article/sse-167-sleep-and-athletes
What Can Athletes do to Help Them Go to Sleep at Night?
Getting adequate rest and recovery is critical but also very challenging in the fast pace lifestyle of an athlete. What are some tips to help athletes fall to sleep at night?
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