Active Summer Days Call for a Good Night’s Sleep at Her Active Life

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Active Summer Days Call for a Good Night’s Sleep

Posted June 5, 2008 at 02:00 PM by Alexandra M. Haller

Section: Her Health

ENTER (ARA) - Professional athletes know that adequate sleep is as crucial to peak performance as any other aspect of training. Sleep not only provides physical rest for our bodies, but mental rest and renewal for our minds. Most people recognize the benefits of sleep, so why don’t we make it a priority?

“Too many people dismiss sleep as an activity that can be reduced when life gets too busy, when in reality it is one of the most important things you can do to live a healthy and productive life,” says Dr. Howard Fidler, a chiropractor in St. Louis Park, Minn. “Lack of sleep can lead to loss of focus and productivity at work and in other areas of life. It can even make it difficult for your muscles to bounce back after a tough workout.”

According to the Tempur-Pedic’s 2008 Night-time Renewal Survey, people agree with Dr. Fidler. Of those surveyed, 92 percent say that quality sleep is nighttime renewal for the mind and body and 90 percent agree that when they sleep well, they’re more productive the next day.

“Playing in the NBA, I’m always pushing my body to the limit. At night, I know I need to get the best sleep possible so I remain in optimal physical condition,” says Sam Cassell, point guard for the Boston Celtics.

Dr. Fidler suggests Cassell, other athletes, and anyone looking for a better night’s rest follow these tips to get the best sleep possible:

(1) Comfort
Comfort is an important part of getting a good night’s sleep. Choose sheets and blankets that are comfortable and allow for air circulation. Make sure your bedroom is dark, quiet, cool and free of interruptions. Finally, select a mattress that is supportive and relieves your body of pressure so you can sleep soundly.

“Pressure management is the process of absorbing and redistributing pressure evenly across the entire surface of your body,” says Dr. Fidler. “Equalizing pressure on your joints and spine reduces pain and disturbances to helps you get a restful, deep sleep.”

This is especially important for people with back problems or for those who are very active at any level.

(2) Diet
Just as a healthy diet can increase your quality of sleep, an unhealthy one can disrupt it. For quality sleep, eat a healthy diet throughout the day and try to follow these general rules:
* Avoid alcohol and caffeine products before bed. If you need to drink something, choose water, non-caffeinated tea or hot chocolate (which has very little caffeine).
* Try not to eat two hours prior to bed. If you do need a snack before you sleep, keep it light.
* Nicotine is a stimulant and should be avoided before bed.

(3) Exercise
“Most people don’t realize that your work-out can affect your sleep but I find that exercising helps me use up energy so that I sleep better,” comments Cassell.

Because many of us sit behind desks all day, society in general is much less active than it was 100 years ago. Utilizing these warm months to stay active will help you live healthier and sleep better.

“It’s best to do these activities during the daylight hours because if you exercise too close to your bedtime, your body will remain alert, making the process of falling asleep more difficult,” says Dr. Fidler. “Do any physical activities at least 2 to 3 hours before you plan to go to sleep.”

(4) Relaxation
Planning a regular sleep schedule can drastically increase your ability to fall asleep and stay asleep. Some people choose to take baths or read before bed. This regular activity becomes a signal for the body to relax and prepare for sleep. Relaxation techniques such as light yoga and meditation can also aid the body in preparing for sleep.

“It is essential for the body to get proper support and adequate rest to stay healthy. Whether you are an NBA basketball player, a daily walker or simply a fan of summer fun in the sun, the value of sleep cannot be overlooked,” says Dr. Fidler.

Courtesy of ARAcontent