Jakarta, Rest and sleep is an important part to recovery of an athlete's power. But during the Olympics, the break is not as much as exercise. Therefore, the required duration of sleep but not the quality.A
health expert bed sport, Nick Littlehales, has worked with all the
British cycling team of athletes to ensure they can feel refreshed and
ready for the game when it came out of sleep.Good tips seleeping is like Nick Olympic athletes are given, as reported mirror.co.uk, Saturday (08/04/2012):
1. Making sure the mattress, pillows and blankets to provide proper support.
2. Choosing a bed that does not complicate the airway, comfortable and can induce sleep. Beds for athletes is usually contoured (no line), the top of the pressure sensitive mat, made of linen, blankets temperature sensitive.
3. Planning the time I wake up so well that you can think of time to hurry up the bed.
4. Short sleep during the day because it is natural for human sleep. Between the hours of 1 to 4 pm find a quiet place to sit or lie down for a moment. No need for long, just 20 minutes.
5. Do not let yourself get too tired during sleep, as this will make you skip the stages of sleep and went straight to sleep inside. "This is counter-productive," explains Nick.
6. Eating and drinking well and able enough sunlight.
7. If there is no air conditioning, open the bedroom window to let fresh air because the bed and bedroom requires a temperature of 16 degrees C and 18 degrees C (optimum temperature to ensure a good night's sleep).
8. Last supper is 3 to 4 hours before bedtime, snack at least 90 minutes before bedtime. This is to ensure you do not sleep with bowel or bladder is too full.
9. Turn off all the gadgets.
10. To the bathroom to pee 15 minutes before bedtime. This prevents you wake up in the middle of the night to urinate / pee
11. Use lights to dim or turn off the light altogether. It will make you more relaxed and trigger the production of the sleep hormone melatonin, which can help relieve stress and relieve muscle tension.
12. Do not place the glass on the bedside, because it will trigger the body to wake up and drink.
13. Avoid using the alarm from the phone or computer, it is a communication tool. Use the alarm is actually derived from the clock.
14. For an optimal sleep time, sleep with a fetal position (legs bent toward the chest or melungker) with the non-dominant body, such as your dominant right-handed then tilt the body to the left position, and vice versa.
1. Making sure the mattress, pillows and blankets to provide proper support.
2. Choosing a bed that does not complicate the airway, comfortable and can induce sleep. Beds for athletes is usually contoured (no line), the top of the pressure sensitive mat, made of linen, blankets temperature sensitive.
3. Planning the time I wake up so well that you can think of time to hurry up the bed.
4. Short sleep during the day because it is natural for human sleep. Between the hours of 1 to 4 pm find a quiet place to sit or lie down for a moment. No need for long, just 20 minutes.
5. Do not let yourself get too tired during sleep, as this will make you skip the stages of sleep and went straight to sleep inside. "This is counter-productive," explains Nick.
6. Eating and drinking well and able enough sunlight.
7. If there is no air conditioning, open the bedroom window to let fresh air because the bed and bedroom requires a temperature of 16 degrees C and 18 degrees C (optimum temperature to ensure a good night's sleep).
8. Last supper is 3 to 4 hours before bedtime, snack at least 90 minutes before bedtime. This is to ensure you do not sleep with bowel or bladder is too full.
9. Turn off all the gadgets.
10. To the bathroom to pee 15 minutes before bedtime. This prevents you wake up in the middle of the night to urinate / pee
11. Use lights to dim or turn off the light altogether. It will make you more relaxed and trigger the production of the sleep hormone melatonin, which can help relieve stress and relieve muscle tension.
12. Do not place the glass on the bedside, because it will trigger the body to wake up and drink.
13. Avoid using the alarm from the phone or computer, it is a communication tool. Use the alarm is actually derived from the clock.
14. For an optimal sleep time, sleep with a fetal position (legs bent toward the chest or melungker) with the non-dominant body, such as your dominant right-handed then tilt the body to the left position, and vice versa.
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