How does he sleep like a Premier League player? 8 tips for quality sleep
Would you like to sleep better?
For a growing number of people, the answer to this question is "yes."
We've all heard the typical advice for a good night's sleep: remove the TVs from your bedroom, find the perfect bed, and say goodbye to a couple of hours before you go to sleep with the technology.
So what should you do if you want to sleep like distinguished athletes?
Nick Littlehales is a sleeping teacher. Its task is to maximize the rest of the athletes' level of rest and natural sleep.
Littlehales'in sleep directed teams, including Sir Alex Ferguson'li Manchester United's legendary 1992 staff and England National Team of Sven-Göran Erikkson'un is.
Here are some tips from Littlehales to sleep like a Premier League football player.
1. Think of sleep in cycles, don't measure with hours
Nick Littlehales says it's a city legend that we need eight hours of sleep.
Our sleep alternates between 90 minutes of natural cycles between deep NREM (slow eye movement period) and REM (fast eye movement period).
Nick says the important thing here is not to interrupt these stages. So plan your sleep in 90 minutes: it can be 7.5 hours, 6 hours, or 4.5 hours.
Nick recommends waking up regularly and counting backwards at the same time. So, if you plan to wake up at 06:30 in the morning, you should aim to fall asleep at 5 in the morning, 3:30, 2:00, 12:30, or 11:00.
2. Calculate sleep weekly, not nightly
Nick says the right number of sleep cycles should be planned every day and every week, rather than aiming to sleep for a certain hour each night.
Nick says, "We need to target 35 sleep cycles in seven days, which means five cycles a day." says.
If you slept late one night, balance the next night with an additional cycle. Or plan some more rest during the day.
Nick stresses that you should take the week ahead and plan your relaxation cycles according to your work and social program.
3. Sleep shorter but more often
Nick says that until the bulb was discovered, we slept gradually like babies: "This meant sleeping more often and shorter."
Our daily cycle is 24 hours a day, and Nick says, "people are totally designed for this cycle."
According to the nature of humanity, there are certain periods of time during which we should rest during the day: Noon hours are our second natural sleep period. Another is between 5 and 7 in the evening.
Sleeping during these natural rest periods helps us to rest.
Nick says a better rest can be achieved in two stages.
This can be done with a shorter night's sleep and an additional mid-day rest period, as well as night, mid-day and evening sleep.
4. Consider sugar controlled rest periods yerine rather than sweets
Rest periods don't just mean sleep. Nick wants us to stop thinking of it as "sweets" and think of it as "controlled rest periods" or KDPs.
Mesele The KDP has nothing to do with trying to fall asleep, Nick Nick says, and the whole point is that you spend 30 minutes (one-third of the 90-minute cycle) completely for yourself. You can do this anywhere.
Littlehales, a sleeping teacher, says that you can meditate or put a towel on your head, and you can sit in a quiet place, on the toilet or even in your car. Even if you don't have a nap, these KRPs can be counted from your weekly sleep cycle.
Numerous top-level football teams recognized the importance of relaxation and included rest rooms in training facilities.
5. Have a clear post-sleep routine
Nick says it's not the 90 minutes you've slept in, but the 90 minutes after you wake up. "Do the right thing in the morning. Everything you do from the moment you wake up determines your quality of rest." says.
So, get a clear post-sleep routine. These include postponing the use of technological equipment, drinking enough water, getting enough food, and emptying your bladder and bowels with light exercises.
6. Use a light device
If you have difficulty waking up, Nick recommends that you get a dawn instrument (light therapy device) that creates the effect of sunrise in a dark room.
This light will balance the melatonin, the dark, relaxation and suppression hormone, and the serotonin, the awake and active hormone.
Some companies are already doing this and installing lighting systems that follow the sleep rhythm.
7. Get a larger bed
How and where you sleep is actually a simple change but can make a big difference. "The biggest bed is actually an area where two adults can sleep. In fact, this should be the normal size for two adults," Nick says.
According to the sleep teacher, size is important. So, opt for large beds to the extent that your bedroom allows.
8. Sleep in the fetus position and breathe through the nose
İde The ideal sleeping position is the fetus position, which is the opposite of your dominant side, Nick Nick says. And ideally we need to sleep without a pillow and without a pillow.
Finally, Nick says we should get used to "breathing through the nose."
According to the sleep teacher, breathing by mouth is one of the reasons of poor quality sleep.
2AXX
Carlyle Melatonin 12 mg Fast Dissolve 180 Tablets | Nighttime Sleep Aid | Natural Berry Flavor | Vegetarian, Non-GMO, Gluten Free
