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《Sleep to Compete: 4 Key Sleep Techniques Shared by Athletes》

Facing major competitions, athletes place great importance on sufficient and high-quality sleep. Research from the internationally renowned Athlete's Commission indicates that 64% of athletes experience insomnia symptoms! According to the Sealy Global Sleep Survey, nearly 80% of Hong Kong residents have experienced issues such as insomnia, difficulty falling asleep, or poor sleep quality. Poor sleep or sleep quality not only affects performance but also has negative impacts on their daily lives. How can we improve poor sleep quality?

4 Athletes Share Their Secrets to Combat Insomnia

1. Utilize AI Tools // Monitor Sleep Data

“There are a lot of wearables that will help you track your sleep and show you how much rest you’re actually getting – once you see the stats for yourself, you’ll be forced to sleep better.” 美國雪橇選手CHRIS MAZDZER — “There are a lot of wearables that will help you track your sleep and show you how much rest you’re actually getting – once you see the stats for yourself, you’ll be forced to sleep better.” - Chris Mazdzer, American Luger

American luger Chris Mazdzer uses sleep monitors to understand his sleep patterns and pursue high-quality sleep. However, when using sleep monitors, one should not only focus on getting enough sleep time but also on sleep quality. Additionally, do not feel anxious due to insufficient sleep time; instead, actively seek ways to improve.

2. Establish a Sleep Ritual

“Nowadays, I follow the same routine before I go to bed” 西班牙籃球選手PAU GASOL — “Nowadays, I follow the same routine before I go to bed.” - Pau Gasol, Spanish Basketball Player

Spanish basketball player Pau Gasol has established a regular sleep schedule and habits, such as brushing his teeth, turning off the lights, getting into bed, staying away from or turning off electronic devices, and meditating before sleep. He believes these habits signal to the body that it’s time to rest after completing these steps. Furthermore, one should avoid raising body temperature before bed, such as through intense exercise, saunas, or hot baths, as these can contribute to poor sleep quality.

3. Maintain a Positive Mindset

“My experience is that right before the competition, by always talking and imagining positive, you will also sleep well.” - Seung-Min Ryu, South Korean Table Tennis Player and Vice Chairman of the International Athlete's Commission

South Korean table tennis player Seung-Min Ryu believes that maintaining a positive mindset is crucial for rest after competitions. Keeping a positive attitude can reduce anxiety and help improve sleep.

4. Regulate a Consistent Schedule

“It's really important to be on a sleep schedule, to know when you’re going to bed and when you’re waking up.” 加拿大冬季兩項運動員CHRISTIAN GOW — “It’s really important to be on a sleep schedule, to know when you’re going to bed and when you’re waking up.” - Christian Gow, Canadian Biathlete

Canadian biathlete Christian Gow emphasizes the importance of establishing a fixed schedule and sleep habits. One should avoid disrupting their biological clock, and on holidays, try not to go to bed or wake up more than an hour later than usual.

Other Tips to Combat Insomnia

In addition to the sleep tips shared by athletes, here are some other suggestions to help improve sleep quality and combat insomnia:

Get Sunlight During the Day: This lowers melatonin levels, raises body temperature, increases alertness, and helps regulate the biological clock, making it easier to fall asleep at night.
Exercise During the Day: This can help raise body temperature and improve sleep quality at night, but avoid exercising within three hours before bedtime.
Dim the Surrounding Environment at Night: This can increase melatonin levels and lower body temperature, inducing sleepiness.
Avoid Eating Two Hours Before Bed: This reduces the burden on the digestive system.
Avoid Using Phones or Electronic Devices Before Bed: The blue light from screens can suppress melatonin secretion at night, potentially leading to insomnia.
Keep the Room Quiet, at a Moderate Temperature, and Well-Ventilated: An overheated environment can affect sleepiness.

_{^Melatonin is a hormone in the body, secreted by the pineal gland in the brain that helps regulate the body's circadian rhythm. When melatonin secretion is suppressed, it can make one feel more alert and awake. Conversely, when melatonin levels rise, it can make one feel increasingly drowsy.}

A Good Mattress Can Improve Sleep Quality

As mentioned, an overheated environment or body temperature can affect sleep quality. Sealy mattresses use Smartex^®smart temperature-sensing fabric, which automatically senses temperature changes, dissipates heat, and reduces humidity, helping to maintain a comfortable and hygienic sleeping environment for a cool and comfortable sleep.

Sealy offers a variety of mattress styles, including Essentials, Premium, and Luxury series to meet different needs. Whether you need better support or higher comfort, Sealy mattresses can provide the ideal choice for you.

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_^Sources:
_{^{https://olympics.com/athlete365/}}
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