Own Your Sleep

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HOW TO OPTIMIZE YOUR SLEEP

  • Prioritize time to prepare and allow for good, efficient sleep.
  • Get extra sleep on the 2 nights before games.
  • Have a consistent bedtime and morning routine.
  • 7-8 Hours, Sleep for at least 7-8 hours each night.
  • No phone use 45-60 mins before bed.
  • Take a nap if you have time and have recently experienced poor sleep.
  • <68 degrees, Sleep in a “cold” dark, & quiet room.
  • No caffeine consumption 6 hours before bed.
  • Don’t go to bed hungry or dehydrated.  But plan ahead to prevent big meals or lots of liquids before bed.
  • Take warm/hot showers before bed for decompression and relaxation.

 

INFORGRAPHIC REFERENCES:

  1. Broderick, V., Uiga, L., & Driller, M. (2019). Flotation-restricted environmental stimulation therapy improves sleep and performance recovery in athletes. Performance Enhancement & Health, 7(1–2), 100149. https://doi.org/10.1016/j.peh.2019.100149
  2. Caldwell, L. K. (2019). The Influence of Acute Flotation-Restricted Environmental Stimulation Therapy on Recovery from High Intensity Resistance Exercise [The Ohio State University]. https://etd.ohiolink.edu/apexprod/rws_olink/r/1501/10?clear=10&p10_accession_num=osu1574672585011734
  3. Driller, M. W., & Argus, C. K. (2016). Flotation restricted environmental stimulation therapy and napping on mood state and muscle soreness in elite athletes: A novel recovery strategy? Performance Enhancement & Health, 5(2), 60–65. https://doi.org/10.1016/j.peh.2016.08.002
  4. McAleney, P. J., Barabasz, A., & Barabasz, M. (1990). Effects of Flotation Restricted Environmental Stimulation on Intercollegiate Tennis Performance. Perceptual and Motor Skills, 71(3), 1023–1028. https://doi.org/10.2466/pms.1990.71.3.1023
  5. Morgan, P. M., Salacinski, A. J., & Stults-Kolehmainen, M. A. (2013). The Acute Effects of Flotation Restricted Environmental Stimulation Technique on Recovery From Maximal Eccentric Exercise. Journal of Strength and Conditioning Research, 27(12), 3467–3474. https://doi.org/10.1519/JSC.0b013e31828f277e
  6. Wagaman, J. D., Barabasz, A. F., & Barabasz, M. (1991). Flotation Rest and Imagery in the Improvement of Collegiate Basketball Performance. Perceptual and Motor Skills, 72(1), 119–122. https://doi.org/10.2466/pms.1991.72.1.119