As a professional athlete, resting and sleeping is as important as training. It is something that is often overlooked, especially with the “more is better” mentality that follows wrestling and other combat sports. Sleep and rest, however, are just as relevant to a “normal” person (none of us are really normal) as it is to an athlete in his prime. Without enough of it, our lives and careers suffer. Our performance is well below our potential.
My wife and I have one daughter, a very well-behaved 2 year old. She is afraid of authority and doesn’t push her boundaries too often. Most would call her and “easy” baby. And STILL, my wife and I get to our wit’s end at least a few times per week. We get to that point where rational thinking and objectiveness are thrown out the window. Blood pressure rises, body heat rises and that shade of redness starts to saturate eyeballs. I’m exaggerating, but you get the gist of what I’m saying.
Often times, lack of sleep is one of the prime culprits of this disarray. Here are a few quick, easy tips to help promote better sleeping:
- Bedroom=No phone zone! Your phone contains blue light. Blue light tells your brain that it is time to wake up; this goes back to our natural Circadian Rhythm. (There’s actually periods of time throughout the night that our bodies get the best sleep). Surfing your phone prior to bedtime puts your body in an awake state. Make your room as dark as possible.
- Cut off caffeine! I’ve read that anywhere from 8-12 hours prior to bedtime should be the last time you consume caffeine. That late night soda or coffee just ain’t cutting it!
- Shut off your brain an hour before bed. Relax. Do something mindless or relaxing. This is hard to do, and I’m not going to lie, I haven’t mastered it yet. I love reading, so going old school and reading by candle light might be my path. In my book, Driven, I refer to my thoughts as “aluminum in a microwave”; that’s not a good lead in to a good night’s rest. I know of a good book that may just put you to sleep…wait a minute!
Rest better so you can perform better!
I’d love to hear what keeps you from getting your best rest. Leave a comment below.
Thanks for reading!
Spaniard
About the author : cbrenneman
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Three days after the birth of his second child, The Spaniard discusses Fathership (a Spaniard term): his gratitude, his hopes, his plans, and how little he and his wife are sleeping. What does this mean for you? The tale involving Sheetz will make you think about the power of example. The discussion of summer camp and iffy acquaintances will help you watch for good and bad influences. The story in the hospital will alert you to opportunities to make simple, difficult decisions for growth. Whatever your relationship to parenting—past, present, future, never—there are thoughts here to help you put your arms around what matters most to you. Also: The three inspirations for the new baby’s name!
Three days after the birth of his second child, The Spaniard discusses Fathership (a Spaniard term): his gratitude, his hopes, his plans, and how little he and his wife are sleeping. What does this mean for you? The tale involving Sheetz will make you think about the power of example. The discussion of summer camp and iffy acquaintances will help you watch for good and bad influences. The story in the hospital will alert you to opportunities to make simple, difficult decisions for growth. Whatever your relationship to parenting—past, present, future, never—there are thoughts here to help you put your arms around what matters most to you. Also: The three inspirations for the new baby’s name!
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It’s host versus co-host. The Spaniard finds competition essential while Dread questions that. The Spaniard gives a wrestler’s and fighter’s appreciation of flesh-and-blood opponents: how they have shaped him, how they have often obsessed him, and how he sometimes has to search for their equivalents. The conversation highlights how competitors personify high standards and how the highest performance might require a winner and a loser. Also: Will baby Rocky let The Spaniard work out?
It’s host versus co-host. The Spaniard finds competition essential while Dread questions that. The Spaniard gives a wrestler’s and fighter’s appreciation of flesh-and-blood opponents: how they have shaped him, how they have often obsessed him, and how he sometimes has to search for their equivalents. The conversation highlights how competitors personify high standards and how the highest performance might require a winner and a loser. Also: Will baby Rocky let The Spaniard work out?
It’s host versus co-host. The Spaniard finds competition essential while Dread questions that. The Spaniard gives a wrestler’s and fighter’s appreciation of flesh-and-blood opponents: how they have shaped him, how they have often obsessed him, and how he sometimes has to search for their equivalents. The conversation highlights how competitors personify high standards and how the highest performance might require a winner and a loser. Also: Will baby Rocky let The Spaniard work out?
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Great content as always Spaniard! I look forward to receiving these via email. Keep up the great work!
As one of my most active readers, I appreciate your interest. And thanks for the future topic suggestions. I’m on it.
I always hear how good sleep is for you. It is tough for me to just go to bed. I have an almost 2 year old who sleeps great, my wife who does the same and is in bed early. So I find getting home later in the evening this is my time to have to myself, so I tend to stay up and watch “the game” until one eye starts shutting. Cup of coffee on my way to work and Im good to go! How do I break this routine? OR shouldn’t I? As everyone needs there buffer! I lift 2-3 times a week and hear rest is best for muscle recovery.. sleep for muscle or stay up for fun!??
You could probably find a study that could support every theory. Just like all calories aren’t equal, not all hours of sleep are equal. Read a bit on blue light, Circadian Rhythm and melatonin. At the end of the day, it comes down to performance. If you’re happy w performance, may not need to change. I used to lay awake/watch 5 episodes of Homeland till 1 AM. Few small changes and I’m out by 930-10.
I think it is important to listen when your body tells you it is ready for sleep. I tend to fight it, which can lead to a second wind that keeps me up hours more.
The worst! It’s almost as if you’re body passes “tired” and you’re back at square one. Back to counting sheep.
I’m saying this as I’m laying in the dark, reading on my phone, and at 11pm. With that said, an informative and great book on this topic is “sleep, it does a family good”-Archibald Hart.
I read one time that a doctor mentioned if these five things are done consistently over a lifetime, the chances of ALL major illnesses and diseases decrease drastically. However, just by not doing one of these habits well will greatly increase chances of the same major diseases.
1. Proper diet
2. Exercise cardiovascularly 3xs a week.
3. Don’t smoke
4. Maintain mental capacity/health-keep brain sharp.
5. 7-8 hours of sleep every night.
Lack of sleep is probably the one most people miss/neglect.
Good stuff
Notes taken Kelly. I think we are on the right track.