In the search for athletic excellence, training, nutrition and mental approach are often found in the routine of prieses or an athlete. However, a crucial element that is sometimes overlooked is sleep. The dream is not just a moment for the body to rest; It is an active and essential period for recovery, repair and regeneration.
Why does the dream matter
Sleep is a complex biological process that plays a fundamental role in various bodily functions. For athletes, the benefits of sleep extend much beyond simply feeling rested.
The dream is vital for maximum performance to guarantee:
- Muscle recovery and repair
- Growth hormone release
- Protein synthesis, where amino acids are integrated into muscle protein. This process is crucial for
Muscle tissue repair damaged the intense physical activity. - Cognitive function and mental clarity
- Energy Restoration
- Glycogen refueling, which is essential for resistance and prolonged energy doors
Physical activity Insufficient dream can lead to exhausted energy stores, resulting in fatigue
and reduced resistance. - Improved coordination
The amount of sleep that an athlete needs can vary according to several factors, including the intensity of the training, the sport in which they participate and the individual differences. However, most experts who compromise athletes should aim at 7-9 hours or sleep at night. Periods of duration or training or intense competition, additional sleep or naps can be beneficial.
However, it is not only the amount of sleep but also quality. Athletes must focus on
Achieve uninterrupted deep sleep cycles for optimal recovery.
Strategies to improve sleep
- Establish a consistent routine, go to bed and wake up at the same time every day to regulate
The internal clock of your body. - Create an atmosphere of sleep condition keeping your room fresh, dark and calm.
Consider the use of off curtains, ear plugs or white noise machines to minimize
Disturbances. - Avoid caffeine, nicotine and heavy meals near bedtime. These can interfere with your
Ability to reconcile sleep and stay asleep. - Participate in relaxing activities before bedtime, such as reading, meditation or soft stretching.
Avoid bright screens and lights, which can interrupt the natural sleep-vigilia cycle of your body. - Pay attention to fatigue signs and allow rest days or lighter training sessions when
Necessary to avoid overcoming and promote recovery.
In Upandrunning, we recognize the vital role of sleep in Atlético success. Our team of experts is
Here to help you develop a comprehensive plan that includes not only training and nutrition, but also strategies to improve your sleep quality for maximum performance and recovery. Whether he is an elite athlete or a weekend warrior, sleep quality is the basis of his physical conditioning trip.
