Tired of waking up feeling groggy and still tired? If so, then your sleep quality may be lacking. Or, it’s possible that you’re simply not getting enough sleep. Either way, these tips from Olympic competitors will help you improve your sleep and wake up feeling ready to take on the day like a champion.
Get Into a Solid Routine
Do you tend to go to bed at a different time every night or wake up at inconsistent times throughout the week? If so, then it’s time to get into a more consistent routine. Sam Ojserkis, USA rowing team competitor, swears by it. Sure, it may seem monotonous and boring to be out of bed at the same time every morning and in bed the same time every night, but your body will benefit from the regulation.
Take Time to Relax
A lot of people have trouble falling asleep because their minds are still racing from the stress of the day. This is why it’s so important to take time for relaxing and winding down before bed. USA gymnast Gabby Douglas, for example, explains that she uses meditation to clear her mind and prepare herself for a restful night of sleep. However, if meditation isn’t for you, try reading a book, writing in a journal, or experimenting with other practices to find what works best for you.
Make Time for a Nap
Some days, you simply aren’t going to be able to get enough sleep. And that’s okay. On these days, it’s a good idea to schedule a nap into your day so that you can enjoy the power boost that comes along with a mid-day nap. Beach volleyball medalist Phil Dalhausser, for example, incorporates naps on days when he didn’t sleep well the night before. Just make sure not to nap for more than an hour, or you may wake up feeling even more groggy. Typically, a 20-45 minute nap is all your body needs to feel more energized and alert.
These are just a few tips for learning how to achieve gold-medal status in sleeping. Once you’re able to enjoy a better night of sleep, you may be surprised at how much more energy you have throughout the day and how much more alert you feel as well.