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《Sleep to Compete: Sleep Rescue Techniques for Athletes》
Athletes face a unique set of challenges in the competitive arena. From adjusting to time zone changes and managing intense training schedules to dealing with psychological stress, maintaining sleep quality can be quite difficult.
Similarly, we often encounter various external and internal factors that affect our sleep quality. Recently, work or life-related issues may have disrupted our circadian rhythms and sleep patterns. To combat fatigue, a brief nap can be a helpful solution. The International Athlete Commission has noted that a proper nap can quickly recharge one’s energy. Do you know the golden rules for napping?
What are the benefits of napping?
The International Athlete Commission encourages athletes who are sleep-deprived or experiencing poor sleep quality to utilize naps to improve or restore their condition. Mark Rosekind, the director of the National Highway Traffic Safety Administration, stated that napping can enhance pilots' performance by 34% and increase alertness by 54%.
Research shows that napping can help the brain consolidate memory, improving memory retention, attention, and motor skills. Other studies indicate a correlation between sleep and health; individuals who nap once or twice a week have nearly half the risk of heart attack, heart failure, or stroke compared to those who never nap.
Therefore, in addition to napping to recover from a poor night’s sleep, it’s beneficial to take time for a nap regularly.
Napping Dos and Don'ts
While napping has many advantages, the International Athlete Commission also emphasizes the importance of timing to maximize its benefits and truly "sleep your way to victory."
- Stick to the 20-Minute Rule
Aim to keep naps within 20 minutes. This "power nap" duration can enhance performance without affecting nighttime sleep. If a nap is too long, you may enter deep sleep, waking up groggy instead of refreshed, which can have the opposite effect. - Pay Attention to Your Sleeping Position
Lying on a comfortable bed is ideal, but if you need to nap at a desk, avoid putting too much pressure on your arms, as this can restrict blood flow and breathing. Use a small pillow or headrest to align your head and neck properly, improving your sleeping posture. - Avoid Napping Immediately After Meals
Doctors advise that blood is directed to the stomach for digestion after eating. It’s recommended to wait at least an hour after lunch before napping to allow for digestion and reduce strain on the stomach. - Don’t Nap Too Late in the Day
To avoid disrupting nighttime sleep quality, refrain from napping within eight hours of your bedtime.
A Good Mattress Can Improve Sleep Quality
While a proper nap can provide a temporary boost, quality nighttime sleep is paramount. Sealy mattresses offer three main series: Essentials, Premium, and Luxury, catering to various needs! The Posture Premier series features patented titanium alloy springs that provide excellent support for your spine and alleviate back issues caused by poor sleeping posture, ensuring you get adequate rest at night. Investing in a supportive and comfortable mattress can enhance sleep quality and help you "sleep to compete!"
All specialty stores are currently offering summer mattress discounts, with hotel series mattresses up to 35% off, plus additional cash rebates of up to $5,000*.
*Limited to specified models, terms and conditions apply.
Sources:
https://olympics.com/athlete365
https://www.bbc.com/zhongwen/trad/science-61497760
https://blog.worldgymtaiwan.com/disease-prevention-how-long-is-a-good-time-for-a-nap