Page 29 - Fully Equipped Playbook

RECOVERY
7. TRY TO AVOID EATING OR DRINKING TOO MUCH BEFORE BED
This is tough, especially following a night game. A healthy post game meal is important, and so is hydration so be sure to refuel properly. Just try your best to limit water intake right before bed to avoid having to get up and go to the bathroom multiple times.
The final topic for discussion on recovery is naps. I have never been a big nap guy, but I do understand their importance. The best nap is a power nap, and I’ve definitely needed those before games or whenever I was utterly exhausted. When I played in Cleveland there was a dedicated sleep room. It was a quiet dark room with zero gravity chairs and a place to relax your mind, meditate, or nap.
Naps come in all shapes and sizes, but I prefer one between 10 and 30 minutes long. Any longer and you can move from a light sleep cycle to REM or deep sleep. The problem with REM sleep during the day, or before a game, is that you may wake up tired from your nap, and have issues falling asleep that night.
Naps become important if you’re lacking consistent, good sleep. When that happens, and if you have the time, try to get a full sleep cycle nap of about an hour and a half. It just may be the pick-me-up you need.
One final secret on napping, from a sleep specialist with the Rays. Make it supercharged. Drink a cup of coffee or espresso right before your nap. It takes roughly 20 minutes for caffeine to take effect, so get that 20 minute nap and wake up fully charged!
YOU ARE NOW EQUIPPED WITH THE TOOLS YOUR BODY NEEDS FOR RECOVERY. HOPEFULLY NOW YOU UNDERSTAND WHY I STRESS THAT IT’S AS IMPORTANT AS ACTUAL PHYSICAL TRAINING. YOUR BODY IS A TEMPLE, REMEMBER THAT.
***
28