Sleep better

 

My wife tells me I have already written this column before.  Maybe more than once.  After 40 years of writing in this space, I hope I can be forgiven for repeating myself.  But if the message is still important, then it surely bears repeating.

Let me explain. One night last week, I lay in bed reading. That’s my regular routine. Like many folks, I used to finish my night by checking my phone for the latest messages/weather update/game scores before setting my alarm, signing off, and calling it a night.

But not long ago I had heard that the quality of our sleep was enhanced if we stayed off of our electronic devices at bedtime. Phones, computers, television…anything like that.

I’ve always been a reader (still am). Beside my recliner you will find several books and on a stand just an arm’s reach away, several more. I love books. I’ve tried to read on my Kindle (I do have one) but that’s just not for me.

Just like a real printed newspaper, I want to hold words in my hands, whether it is newsprint or a book. Not long ago, I gathered up all the John Grisham novels I have. Being a huge fan, I had collected hardback copies of his books. I believe I have most of them.

It was amazing not only how many I had, but also how prolific John Grisham is as a writer. I tend to collect those. I find an author and want to read everything they’ve published. James Lee Burke. Ken Follett. 

On this particular night, as I lay reading, I realized something—I have been sleeping under an old-fashioned, pieced quilt my entire life. As in, since I was a baby. Hand-stitched in somebody’s home.

For many years, it was made by my grandmother. I still have quilts she made. 

Anyway, it’s time to get around to the point of all this.  One of the most under-appreciated components of sports performance is sleep. You don’t have to take my word for it—the body of knowledge about sleep quality is huge and conclusive.

A good night’s sleep is absolutely essential to consistently high performance in our athletic endeavors.  It is a foregone conclusion that quality practice is necessary. Most athletes also know of the importance of regular strength training.

A few understand how important flexibility is and a few even realize how important the nutritional component of physical performance can be. Rare is the person that understands the value of sleep. 

There isn’t a formula for how much sleep is enough. Everyone is different.  It’s just sort of safe to say that you probably aren’t getting enough. There is a lot of evidence that you should go to bed at the same time and get up at the same time. That’s hard to do.

My advice is to shoot for 8 hours a night, don’t watch television (or any kind of electronic device) in bed, and avoid things like caffeine that can interfere with the quality of your sleep.

If you’re tired in the afternoon, it is likely either sleep or nutrition. Take care of the nutrition side and if you’re still sluggish in the afternoon, turn your attention to what you can do to have a better night’s sleep.