8 Things About Sleep And Recovery That Athletes Should Know

Athletes spend the majority of their time in training and participating in their chosen sports or event. The idea is if you want to improve you have to train harder. Because of this, most of them tend to neglect sleep and recovery. What they don’t realize is that skimping on both of those can single-handedly halt your gains, increase your risk for injury in the gym or on the road, and hinder processes in your body that regulate, well, pretty much everything. Here are the reasons why sleep and recovery are also just as important in your routine as an athlete.


1.   Sleep Gives You More Than Just Rest For Your Brain

Lack of sleep leads to high cortisol level that can affect muscle growth and you can also become slower, weaker, and less coordinated. Sleep helps your body regenerate much needed overall energy in order to perform at your best.


2.   The Better You Sleep Tonight, The Harder You Can Go In Workouts Tomorrow

Getting enough sleep allows your body to repair muscles and keep your hormone levels up. So basically, sleeping is your body’s way of going into repair mode. Therefore, as you become renewed when you wake up, you are able to train harder and better.


3.   8 Hours Of Sleep Don’t Necessarily Equate To Quality Sleep

Although 8 hours of shut eye is always recommended, you still should focus on the quality not the hours. You can sleep eight hours and wake up feeling more tired because it’s too hot or cold in your room or your bed isn’t comfortable. You also need an optimal environment for sleep and to maintain good sleep hygiene.


4.   Low-Intensity Exercise Is Important

Not giving your body time off from training can over exhaust your muscles, especially if you always do high intensity workouts, and lead to plateau. But if the idea of idling around doesn’t sit well with you either, better incorporate low-intensity exercises like walking and swimming in between your regular high-intensity ones. This way, you get to stay active without overdoing it.


5.   Keep Tabs On Your Recovery

People like to monitor their diet and workout gains but forget about monitoring their level of fatigue. It’s important pay just as much attention to whether your body is ready for a serious tough workout or you should take it down a notch. This is to see how prepared your nervous system is for exercise—giving you an idea of how much power, coordination, and energy you can give to your workout. Forcing yourself to work out when your body isn’t up for it can cause more damage than good.


6.   Pay Attention To Signs Of Fatigue

There are two kinds of tired. Tired but pumped from an intense exercise and the kind of tired that means your body can’t take it anymore. You should know the signs of the latter or else you might end up with an injury by pushing your body’s limits.


7.   Don't Be Afraid Of Getting Fatigued

While definitely shouldn’t overdo training, it is also when your body is being challenged that you become stronger, faster, and better. Even if you’re already a veteran at working out, sometimes you just don’t feel great and the workouts will crush you. That doesn’t mean you’re doing it wrong. But you want to make sure you’re stressing the right system at the right time. You just have to find the balance and know when to push it and when to back off.


8.      Sleep Rituals Are Important

Do you often find yourself having a hard time falling asleep? That’s because you rely on feeling sleepy instead of making your body recognize that it’s time to sleep. You can do that by creating a sleep ritual. This means preparing not just your body but your brain to sleep so that you don’t toss and turn all night. The first thing is to sleep at the same time every day before the allotted sleeping time, make sure you don’t eat anything heavy or drink anything caffeinated. Block out light from outside your window, set your bedroom temperature to a maximum of 69 degrees F   and don’t watch TV or browse through your phone. It also helps if you invest in a good mattress, sheets, and pillows to create the optimal sleeping environment.


Lack of sleep isn’t something to be overlooked. It’s important for everyone to get sleep and wake up well rested because when you do, you feel better, look better, and work better. However, the problem is that more and more people are having a hard time getting proper shut eye which not only leads to poor performance in athletes but as well as health issues like diabetes, high blood pressure, memory problems, weight gain, headaches, impotence and an impaired immune system.


Good thing some people have started to discover chiropractic care. They’ve found how it greatly helps them with their sleep troubles.  Chiropractic adjustment relaxes your body, corrects misalignments that disturb body and brain communication causing unbalance in your body and affects sleep, helps relieve pain and teaches the proper sleeping position. All of these can help you achieve quality sleep better than any sleeping pills out there. If you’re now thinking about chiropractic care, there are a lot of chiropractor in Singapore that can help you understand how it works and how it can help you specifically.