Do I really need to say that we all need sleep? Yet there are many of us getting enough of it. An estimated 50 million to 70 million U.S. adults experience chronic sleep disorders. Sleep is one thing that many people tend to cut back on when busy with their daily lives.
We can only have 24 hours in the day but as the competitive realm of society keeps pushing us to work harder and our way out is to compromise on our sleep.
People from all age groups today working all over India, in Delhi, Gurgaon, Mumbai, who not only bring home their work, but also work late nights compromising essentially the sleep time that their body and mind would have used for recuperation.
Lack of sleep can affect our health and lives in many ways. Muscle recovery happens while we sleep and too little sleep has been linked to obesity and early death. Other dangers include nodding off during the day, and even worse, drowsy driving.
Some basis tips on how and sleep to get:
Getting To Sleep
- Exercise in the morning or afternoon – not right before bed.
- Read yourself to sleep. A good book or even a boring one can help you fall asleep.
- Digestion takes work. Eat heavier meals in the morning and keep dinner light.
- Avoid caffeine before bed.
- Limit fluid intake before bed to minimize using the bathroom.
- Try chamomile tea to help with dozing off.
- Avoid computers before bed (checking email, browsing, etc.)
- Try light therapy.
- Take a 20-minute power nap during the day.
- Set a bedtime schedule and try to sleep at the same time each night.
- Same goes for waking up – set a schedule for rising each morning.
- Use relaxation to help you fall asleep (meditation, deep breathing, etc.)
- Take a warm bath before bed.
How Much Sleep Do We Need?
As adults, the standard number has been 8 hours of sleep a night. Ideally, it would be great to wake when we want without an alarm clock. However, that is not an option for most people. Getting between 7 to 9 hours of sleep is probably the best for most.
Most elite MMA fighters, Boxers follow a tough workout regime as they prepare for their big fight, however sleep is always considered a vital part of their training camp. They sleep between training session to help them recover and feel recharged for their next gruelling session.
So the next time you feel lethargic in the gym, you know you might well be sleep deprived. To excel in Mixed Martial arts, Boxing, Kick Boxing (Muay Thai), Jiu Jitsu or any other sport one needs to rest not only the body but also the mind. A walking Zombie will only be lethal in the movies. In a fight, your mind needs to be active and as aware as ever. An 8 hour sleep does wonders in that respect.
So what do you need to do as a first step in becoming the athlete that you desire: sleep early tonight!!!!