Why Sleep is Important to Recovery
The importance of sleep for recovery is often overlooked. A good night’s sleep is the equivalent of the reset button on your computer, it returns the body back to its normal state each day. Typically, adults should aim for 8 plus hours of sleep a night, although this is individualised based on age, health and training schedule. By doing this you will optimise tissue growth, release important hormones and restock energy stores. Sleep is also important for consolidating memories, stress and it is a vital part of our learning process.
Typical signs you are not achieving an optimal amount of sleep include, but aren’t limited to:
- Feeling irritable
- Difficulty learning new information
- Poor short-term memory
- Cravings for unhealthy foods (often leading to weight gain)
Creating a Healthy Sleep Routine
For those struggling to achieve restful sleep having a routine can significantly improve your quality of sleep. Below are some suggestions to help you create your routine.
Plan what time you are getting up in the morning and work backwards to ensure you get your target number of hours sleep. Being consistent in your bedtime will help your internal body clock.
2. Avoid pre-bedtime caffeine and sugar
Stimulants like these will make it difficult for you to fall asleep.
3. No screen time in bed
Keep your bedroom for sleeping. The light from your phone, tv or tablet will stimulate your brain, keeping it awake.
4. Avoid pre-bedtime exercise
Exercise will wake-up your body and raise your core body temperature, making it harder to fall asleep.
5. Adapt your bedroom
Keep it clean, free of noise and at a cool temperature.
6.Take a bath
Have a warm (not hot) bath before bed.
How Magnesium Can Help Sleep and Recovery
Research suggests that people with magnesium deficiencies are more likely to suffer from poor sleep quality. Ensuring you have sufficient levels of magnesium, along with a good sleep routine, will help improve your sleep quality. BetterYou Magnesium Flakes are an easy addition to a warm bath in the evening to assist with a good night’s sleep.
Sleep and Recover like the Rhinos
It’s essential for the players to understand the importance of sleep and how it can affect their health and sporting performance. Once they have this, it is then about promoting good sleep hygiene and getting them into good routines.
We then look to optimise sleep quality, particularly around training and match days. This includes using a mixture of BetterYou magnesium products such as the Magnesium Gel, Magnesium Oil Body Spray and the Magnesium Flakes.