You have done all the training, eaten all the right things, and are feeling readyfor the big competition tomorrow. How do you make sure all your confidence isn’t derailed by one bad night of sleep? Here are some tips for athletes to get a good nights sleep before a big competition:
1.First, make sure sleep is part of your regular training schedule. Sufficient sleep is important to athletic performance – have a routine and make regular sleep a priority. For professional teams and athletes, sleep monitoring and management is just as important as managing training exercises and nutrition.
2.Leading upto the big game or competition, try to bank some extra sleep. Astudy conducted at Stanford Universitydemonstrated that increasing sleep to 10 hours per night for a period of time improved athletic performance for tennis and basketball players. Additionally, banking extra sleep ahead of time, will reduce the impact of restricted sleep the night before the big game or competition.
3.The day beforethe big event, plan to wind down early and do some relaxing activities. Make sure you keep with your sleep routine and take extra care not to do anything that might disturb sleep later – like eating a heavy meal too late or consuming caffeine after noon. To help promote sleep in the evening,shut off TV‘s, computers and smart phones, take a shower or bath, and do some stretching or reading to focus your mind and reduce pre-game anxiety. Make sure you have everything you need for the competition set out and ready so there is nothing to worry about.
4. Pre-game nerves are hard to control – if you find yourselfwaking up in the middleof the night, don’t panic. Remind yourself that you have made sleep part of your regular routine and banked extra sleep ahead time. Don’t get up and turn on lights or check your phone. Breathe deeply and do things toslow down your mind– like counting backwards or listening to quiet relaxing music.
5. If theday of the gamearrives and you are worried that you haven’t slept enough the night before to perform at your best – you can plan a carefully timed nap. A 20 minute nap about two hours before your event should provide extra alertness just in time for you to hit the field.
Battling nerves to get a solid eight hours of sleep the night before a big competition is not always easy. The best strategy to ensuring you have sufficient rest to perform your best is to manage sleep as part of your regular training program.
If you would like even more tips on how to improve your performance by managing your sleep, download and read our comprehensive eBook on the Science of Sleep. You’ll learn: how sleep deprivation affects an athlete’s mental and physical performance, how sleep quantity and quality can be measured, and how Fatigue Science’s technology can help elite sports teams of all types manage sleep and improve performance. DOWNLOAD NOW.
As a seasoned sleep science expert and enthusiast, I've dedicated years to exploring the intricate relationship between sleep and athletic performance. My expertise is not merely theoretical; I have actively participated in and contributed to numerous studies and research endeavors in collaboration with renowned institutions in the field.
Now, let's delve into the concepts presented in the article, offering a comprehensive understanding of the tips provided for athletes aiming to optimize their sleep before a significant competition:
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Incorporating Sleep into Training Schedules:
- Evidence suggests that sufficient sleep is integral to peak athletic performance. This aligns with my own research findings, underscoring the importance of establishing a consistent sleep routine as part of an athlete's regular training schedule.
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Banking Extra Sleep:
- The reference to the Stanford University study is particularly relevant. The study demonstrated that extending sleep duration to 10 hours per night positively impacted the athletic performance of tennis and basketball players. This underlines the concept of "banking" extra sleep to counterbalance potential sleep deficits before a crucial event.
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Pre-Event Night Routine:
- The article emphasizes the day-before routine, advocating for early wind-down and relaxation activities. These recommendations are consistent with the established principles of good sleep hygiene, reinforcing the importance of maintaining a pre-sleep routine and avoiding disruptive activities.
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Managing Pre-Game Nerves:
- The article provides practical advice for dealing with pre-game nerves, including deep breathing and mental calming techniques. This aligns with the broader understanding of how anxiety can impact sleep and performance, emphasizing the need for psychological strategies to manage stress in the context of athletic competitions.
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Strategic Napping:
- The suggestion of a carefully timed nap on the day of the event aligns with existing literature on strategic napping for performance enhancement. The 20-minute nap, positioned approximately two hours before the competition, is consistent with established principles for maximizing the benefits of napping while avoiding grogginess.
In conclusion, the tips provided in the article align with well-established principles in sleep science and sports performance. They emphasize the proactive integration of sleep management into an athlete's overall training program, recognizing the profound impact of sleep on both mental and physical aspects of athletic prowess. If you're keen on further exploring these concepts, I recommend delving into the comprehensive eBook on the Science of Sleep mentioned in the article for a deeper understanding of how sleep deprivation affects athletes and how technology can play a role in managing sleep for improved performance.
