The link between sport and sleep
Then, the professor drew up personalized "lists of tasks to do before going to bed" for each athlete, with the aim of guiding the athletes on a path of relaxation, to lead them to a peaceful sleep even in the most complicated conditions, such as jet leg or heavy stress. What is striking is the simplicity of the tasks assigned by Rosekind: "take a hot bath", "put your pyjamas on", "read a book" or other rules such as a ban on caffeine or the practice of heavy exercises a few hours before bedtime.
What are the effects of sleep on body and body?
How much do you have to sleep to have a good performance?
Subsequent studies have shown that the average sleep time for athletes is between 7.53 and 9.29 hours depending on the discipline practiced and a wide variety of factors. However, it was noted that the quality of sleep affects much more than the quantity: the best performing athletes, both in training and in competition, were found to be those who had a lower sleep latency (those who take less time to fall asleep) and had a higher efficiency of sleep (a better sleep).
Sleeping a lot, then, is not enough: it is important to sleep well. And achieving this goal, after all, is not difficult: as Professor Rosekind has demonstrated, it is enough to take a few small steps to immediately achieve a significant improvement in sporting and working performance.