Athletes need to have enough rest during their productive period. It is often said that people should sleep in multiple 90 minute blocks, such as 7.5 hours during the night and 90 minutes of nap. This should match our REM cycles. Without enough sleep, we could feel groggy for the whole day. This sensation is often called the cobwebs in the brain and it could significantly impair our productivity. It is common to say that we need 8 hours of sleep. It means that if we want to wake up to 7AM, we need to sleep at 11PM. However, we may need about 30 minutes to prepare for a good sleep, so we could go to bed at 10.30PM.
If athletes don’t pay attention to the proper sleep pattern, it is likely that they will feel tired all the time. This is something that they need to avoid. The most important goal is to make sure that we stay alert whenever possible. So, when it is time to wake up, we could regain our full consciousness. In this case, good sleeping pattern will ensure proper practice. Because athletes need to perform more intense training schedule, it is important for them to find the proper sleeping pattern. Meditation should help in achieving proper relaxation before they go to sleep. They should be able to establish their rhythm.
In some cases, athletes have a hard time waking up, especially if they have an intense physical activity the previous day. This could happen, even if they have enough sleep. A moderate dosage of caffeine should help athletes to stay awake in the morning and if they are still tired; it is acceptable to have a quick nap later. Based on the 90-minute rule; the advisable period for nap is about 90 minutes to ensure a complete REM cycle. This will ensure a fully rested condition. However, if athletes have limited time for rest; a quick 15-minute nap, could already provide them with good results.
In European countries, it is often considered a tradition for people to take nap during the summer; especially if the temperature goes above 32 degree Celsius. This could be performed after lunch. Athletes could also do this and if they plan to participate in a match in the afternoon or night, the extra rest could really be helpful for them. However, it is important to allocate about 90 minutes of wake-up time, between the sleep and the physical activity; so our body could be fully prepared. Many athletes find that their prime time is after they have enough meal and good nap.
Whatever they do, athletes should make sure that they have deep sleep, at least during the night. This makes sure that they are fully rested. In the long run, athletes should be able to define the proper sleep pattern. Without enough sleep, athletes will have reduced immune system. The most important thing is to make sure that we can really listen to our body, if we seem to need more sleep, then we are likely need more sleep.