A good night's sleep can do so much for your body - you'll feel much better throughout your day-to-day life and have plenty more energy, which comes in hand when playing a sport as demanding as hockey!
Here are ten tips for a better night's sleep, provided by the Newsletter of the University of Ottawa Heart Insitute Foundation!
- Get up at the same time every day - Doing this every day, even on weekends, sets your biological clock. It's the most important change you can make to improve your sleep.
- Exercise - But not right before bed. Exercise stimulates us, which can make it hard to sleep afterwards. Avoid exercise two to three hours before bed.
- Avoid late naps - Napping late in the day can disrupt your nighttime sleep. If you do nap, do so before 2:00pm.
- Only go to bed when you are sleepy - Going to bed before you are drowsy is a common mistake. Only go to bed when you're tired enough to fall asleep within 15 minutes.
- Create a bedtime routine - Create a routine that lets you get everything done an hour before bed and then wind down gradually.
- Relax before bed - Your body needs to be relaxed to fall asleep. Plan an hour of calming activities, such as meditation, colouring, or reading before sleep.
- Take racing thoughts to another room - Rather than stay in bed, take your worries to a comfortable place where you can sit and relax.
- Clear your mind - To help clear your mind, write down what your worry is, how you'll address it, and when you will do it.
- Talk to your doctor about snoring - Snoring can be a sign of obstructive sleep apnea. If you do snore, talk to your doctor.
- Use your CPAP device - If you do have obstructive sleep apnea, make sure you use your CPAP device. Left untreated, obstructive sleep apnea damages your brain and heart.
