I’m starting a new weekly post called the 4th Sport. It’s designed to be a short hint, tip, hack or link that gives an idea or fact that may propel you a bit further on your triathlon journey.
We’ll start with sleep. Odds are that you’re doing it wrong or maybe you could, with a few small changes, get better, more beneficial sleep. Here are some tips to get you started.
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Set your watch to remind yourself to start getting ready for bed at the same time every day.
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Try some tart cherry juice at bedtime. Cherry juice is a natural source of melatonin.
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Dim the lights & turn off your screens (TV, laptop, phone) about an hour before bed.
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Stop drinking beverages with caffeine about 4 hours before bed.
More and more detailed information in the links below.
James Maas is a social psychologist and professor at Cornell University, known for his work on sleep and performance. He has at least 4 books on the subject available on Amazon. If you’d like me to read his book: Sleep to Win! and write a review, post a comment on the blog.
Links:
Tips on improving sleep hygiene from the National Sleep Foundation
Article on the effects of sleep deprivation and sleep extension on athletes.
The World’s Best Performance Enhancer: Sleep.
10 sleep strategies for peak athletic performance from the fatigue science blog.
Tart Cherry Juice for a Better Night’s Rest
A short post on the People’s Pharmacy about trying tart cherry juice.