What is sleep hygiene?
It refers to a variety of different practises and habits that are necessary to have good night time, sleep quality and full daytime alertness. It may seem obvious but can be often overlooked as a key factor in physical and mental health, improving productivity and quality of life and for athletes; optimising recovery and therefore, athletic performance.
Research in the area has consistently shown the association with failing to obtain adequate and consistent restful sleep and attention deficits, memory problems, mood disturbances and impaired mental and physical performance.
Further to that, the link between sleep and motor skill learning has been well documented; with sleep loss resulting in decreased response time, decreased working memory, decreased learning of cognitive tasks and an increase in effort to
How much is enough?
Current recommendations from the National Sleep Foundation say 9-10 hours per night for adolescents and 7-8 hours per night for adults, however if you have a high training load or competition stresses, chances are the requirement will be higher.
So, now that you know what it means, how do you go about improving your sleep hygiene?
Stick to a consistent wake up and bedtime every day of the week