Page 27 - Fully Equipped Playbook

RECOVERY
I’d like to share some of the ways I helped improve my sleep habits and hopefully they can help you. 1. GET IN BED EARLIER AND SHOOT FOR 9-10 HOURS IN BED:
Just because I was in bed for 8 hours doesn’t mean I slept that long. Take into account the time it takes to fall asleep, times you toss and turn, insomnia, get up to go to the bathroom, wake up to feed a baby, etc.
Make it a point to get in bed earlier and shoot for being IN BED for 9-10 hours. That extra built-in time helped me get closer to 8 hours of actual sleep. Even if it takes a while to fall asleep or I have insomnia, the sleep specialist explained that you still get more recovery by being in bed and relaxing vs. being awake or watching tv, etc.
2. DECREASE CAFFEINE, ALCOHOL AND BLUE LIGHT FROM PHONE:
This was tough because during the season I’d drink caffeine before games. Caffeine too late at night would make it much harder to fall asleep, so I had to learn to pick and choose when I needed it the most or when I consumed it. Limits people.
Alcohol is very disruptive to sleep cycles and has negative effects on REM and deep sleep cycles. Even though you may think you slept well after having a drink, most of the sleep you got was considered “light”.
Cell phone and tablet usage late at night should be limited because they emit blue light which can keep you up longer. They make blue light blocking glasses now, which I highly recommend wearing late at night when using your phone.
3. MAKE YOUR BEDROOM A SLEEP-INDUCING ENVIRONMENT
Lower your room temperature to between 60-67 degrees, or have a fan on.
Try to invest in sheets that transfer heat well and keep your body cool, or try the Chili Pad which helps keep your body at an optimal temperature for deep sleep.
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