Monday, February 25, 2019

How do you sleep like Premier League players?


Do you want to sleep better?

The answer for an increasing number of people is: Yes.

We all heard traditional advice on how to get a good rest during the night, by: taking the TV out of the bedroom, using a good bed, and closing the electronic devices an hour or two before eternity to rest.

But what if you want to get a better sleep?

Nick Littlehelms works as a sleeping coach. Its focus is on maximizing recovery for athletes by preparing them for optimal sleep.

He has worked with some of the biggest football clubs, including Manchester United (season 92 led by Alex Ferguson) and England (led by Zven Goran Eriksson).

Here are the tips for LittleHalls about sleeping on the way the Premier League players:
 Courses, no hours

The coach says there is a myth that the body needs eight hours of sleep during the night. But our sleep takes about 90 minutes of natural cycles, in which one experiences the so-called NREM deep sleep (REM sleep) and REM sleep (REM sleep).

The important thing, according to the coach, is not to interrupt these courses. The sleep period should therefore include a number of sessions, each lasting 90 minutes. Therefore, the sleep period should be: seven and a half hours, or six hours, or four and a half hours, and so on.

The trainer is advised to regularly wake up at a specific time, and to decide on the date of eternity to sleep from this time.

2. Planning to sleep weekly and not every night
Instead of focusing on sleeping for a specific number of hours each night, the trainer believes that it is important to have adequate sleep cycles daily and weekly.

"What we want is 35 cycles in seven days, which means five cycles a day. If you go to bed late, you only have to make up for an extra session the next night, or have a nap earlier in the day "He said.

He stresses that the week should be planned in advance and that recovery cycles should be set according to schedules of work and social commitments.

Reduce sleep hours, with increased frequency
The coach says that before the invention of electric light bulbs, we slept in multiple sessions, just like children. "I mean shorter time, but more numerous times."

The biological rhythm takes 24 hours and "we, as human beings, are fully connected to this process."

There are specific hours of the day in which we are prepared for eternity to rest. These hours are: midday, which is the second normal sleep period, while another period is between 5 and 7 pm. Immortality helps sleep in those normal periods to recover, like many athletes.

The coach believes that sleep can be achieved in two stages, by obtaining a shorter time during the night, in addition to a recovery in the middle of the day; and can be done in three stages: through sleep at night, in the middle of the day, and in the early evening.

Consider controlling periods of recovery rather than siesta

It is not necessary that the rest periods be sleep. The coach wants us to stop thinking about getting a nap, and start thinking about recovery periods we can control.

"There's no link between the periods of recovery we control and sleep," he says. "It's about 30 minutes (one-third of the 90-minute sleep cycle) and" just cut yourself time and be able to do it anywhere. "

To achieve this, the coach is advised to listen to music or meditation, to concentrate fully on the mind, to cover the head with a towel, to go to a quiet place, or to sit in the bathroom or in the car.

Although it is not necessary to stay in these sessions, the controlled recovery periods are counted in the weekly sleep cycle.

Many of the leading football clubs recognize the importance of comfort, and provide rooms for recovery in their training centers.

The habit of a clear after-sleep system
The trainer sees that the 90 minutes before sleep is not the foundation, but the next 90 minutes to wake up. "Start right in the morning. Everything you do from the moment you wake up determines the quality of the recovery," he says.

Therefore, a clear after-sleep system should be used. This system should include postponing the use of electronic devices, taking care to drink water, eat food, exercise, and activate the bladder and intestines.

6. Light therapy
If you have trouble getting up, the sleep trainer advises that you use a lighting device that simulates daytime, so as to simulate sunrise and sunset in a dark room.

This light and dark will make you alternate between the secretion of melatonin (responsible for normal sleep) and serotonin hormone (responsible for wakefulness and activity).

Some companies know this, using the structure of lighting devices compatible with the rhythms of the biological clock.

A free application can be downloaded to measure the light so that the number of exposure hours can be calculated at home and abroad.

Larger bed
Modifying the way and place of sleep is a simple change can make a big difference.

The sleeping coach emphasizes the importance of the size of the bed. Therefore, it is recommended to use the largest bed can accommodate a person's bedroom.

8. Take the fetal position and breathe through the nose
"The ideal situation for sleeping is to put the baby on the opposite side of the most used side," the coach says. Ideally, we do not need or want to use a pillow.

Finally, the boss urges sleep to breathe through the nose, warning that breathing by mouth is one of the causes of insomnia and troubled sleep.

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