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Hacking better sleep

28/8/2017

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What happens when you do not get enough sleep?

There are several known psychological problems that are common when you don't get enough sleep.
  • Decreased focus
  • Persevering with strategies that are not working 
  • Choosing high risk options
  • Processing rapidly changing information becomes difficult
  • Controlling moods and emotions becomes tough
  • It becomes difficult to determine why you're making errors
  • It becomes more difficult remembering instructions and facts
  • It becomes more difficult maintaining a sequence of thoughts

Lack of adequate sleep....
Lack of adequate sleep causes physical problems too. For example:
  • Headaches
  • Stomach aches
  • Sore joints
The effects of sleep deprivation are evident after 3 days

A low energy intake worsens the effects of sleep loss by delaying the onset of sleep.
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Maximising sleep

  • Get an idea of how many hours you need. The average is 7.5 but the amount is highly variable between individuals.
  • Get this average amount as often as possible
  • Do not try to ‘catch up’ on sleep – just get back to average right away
  • If you need to nap, do it only for 20-30 minutes
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Sleep-helping strategies

  • A regular routine mid-week is the single most important strategy for better sleep
  • If you get out of routine, get back as fast as possible
  • Remove your TV from bedroom if you have trouble sleeping
  • Check room temperature – 19-21 degrees Celsius is ideal
  • Prepare for travel – bed clothes, ear plugs etc.
  • Be aware of fluid and food intake and what may affect you
  • Avoid more than 3 standard drinks – results in poor quality of sleep
  • Foods/supplements that enhance likelihood of better sleep
    • Valerian
    • Melatonin – less side effects
    • High GI foods
    • High tryptophan foods
      • In the brain, it’s converted to serotonin, then melatonin
      • Meat, esp turkey
      • Yoghurt
      • Eggs
      • Cheese
  • Cold Water Immersion
    • Lowers skin and core temperature
    • Earlier onset of sleep

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Cold Water Immersion
There is some evidence that the body doesn’t start recovery until the body temp is back to normal, so….
When you’re working hard and often, there’s a case for “the sooner the better for CWI and CWT”

How to do Cold Water Immersion
  • ​Bath or bin filled with ice and/or water
  • 10-12 degrees
    • Negative effects occur with water less than 10 degrees
  • If an athlete is 6 feet tall and submersed to the neck….
    • Pressure at ankles = 150mmHg
    • Compared to pressure garments = 26-30mmHg
  • Effects
    • Pain relief
    • Decrease inflammation
    • Decrease skin, muscle and core temp
    • Range from strong temperature effect, compression effect and increased renal flow, with possible increased immune response.
    • Makes you look über cool!

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Contrast therapy pre sleep
Method 1 – spa/plunge
  • 1 minute in spa
  • 1 minute in plunge pool – 10-12 degrees C
  • Repeat 7 times
Method 2 – contrast showers
  • 30 seconds warm to hot shower
  • 30 seconds cold
  • Repeat 3-5 times
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    Author

    Greg Dea
    Sports Physiotherapist

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