Whether preparing for a sporting performance, but also in anticipation of busy weeks at work or during your studies, every little habit can play an important role. We think in particular of a balanced diet or appropriate training. But one last pillar can sometimes be forgotten: sleep.
In France, we are unhappy with sleep: a study published last March noted that more than a third of French people are not satisfied with the quality of their sleep. So, how does sleep impact our physical and mental abilities, but also how to sleep better?
Sleep: here’s why it’s essential for your physical and mental abilities
In a Mayoclinic news release, Amy Rantala, sports medicine physician at Mayo Clinic Health System in Eau Claire explain : “When you sleep, your brain processes all the information absorbed during the day.” This allows you to filter the day’s information, but also to store knowledge. “This includes assimilating new skills or techniques that you may have learned that day so that they become an intuitive part of your athletic performance.”continues the specialist in the press release.
But sleep is also essential for good recovery and therefore to limit the risk of injuries. “Sleep gives your body the time and energy it needs to repair wear and tear,” explains Dr Amy Rantala in the press release. But sleep also impacts mood, as highlighted by a study by the American Psychological Association published on December 21, 2023 in the journal Psychological Bulletin, a loss of sleep, even minimal, could lead to a drop in positive emotions in participants, such as joy, happiness, or even satisfaction.
How many hours to sleep and how to get sleep?
Depending on age and stage of life, the recommended number of hours of sleep is not the same for everyone. In fact, it is recommended for the adults of sleeping at least seven hoursfor adolescents to sleep between eight and ten hours and for children to sleep between nine and twelve hours.
But how do you achieve the recommended number of hours of sleep? If you have trouble getting to sleep, here is a list of tips to put in place:
- avoid vigorous exercise one to two hours before bedtime,
- avoid heavy meals, alcohol and caffeine in the evening,
- create an environment conducive to sleep,
- go to bed and wake up at the same time every day,
- relax between 20 and 30 minutes before going to sleep, without screens.
In addition, different techniques exist to help you get to sleep, such as brain tapping, or listening to brown noise.
“If sleep still eludes you, consider counseling, which may include cognitive behavioral therapy, mindfulness, meditation, and journaling,” emphasizes Dr. Amy Rantala.
Source: Mayoclinic – Sleep your way to better athletic performance