Whether you’re gold medal-winning bobsledder or an average skier who hits the slopes a few times a year, the key to great sleep can be found in the sleep regimen followed by Olympic athletes.
WebMD recently published a great article on how to how to sleep like an Olympian. Check out the main takeaways, try them for yourself, and wake up everyday ready to win the gold!
How much sleep do Olympians need?
Eight hours of sleep is standard with 7.5 to eight hours of sleep being the optimal amount. However, you don’t have to be an Olympian to warrant 8 hours of good shut-eye. We can all benefit from a couple hours more rejuvenating slumber each night!
Noise can greatly impact sleep
No surprises there! However, there are certain noises (like doors banging in the Olympic Village), that are extremely disruptive. What is the solution? Try masking sounds with a fan.
Sleep in low light
Doing so prompts the body to release melatonin, a sleep-inducing hormone that is only released under low-light conditions.
Sleep in a cool room
Your body temperature follows your circadian rhythm, reaching a minimum temperature right after you go to bed. An overly warm room will cause you to overheat in bed and you won’t sleep well. Temperature-regulating bedding can you help keep you close to your optimal sleep temperature.
Snooze alarms are the enemy of good sleep
Snoozing is not good in terms of keeping your internal circadian clock strong so your brain knows when it should sleep, and when it should get up.
Don’t drink alcohol before bed
Alcohol does make you sleepy at first, but as it wears off, your sleep becomes disrupted and fragmented. Our tip…avoid the booze unless your celebrating a gold medal win!
Personalize your sleep. You want your sleep environment, bed, and bedding to be as comfortable as possible for you.