Athletes have a busy routine as they need regular practice, workout routines, and proper rest to keep their performance strong. However, one of the perils for athletes is traveling long distances. Travel can exhaust all of us, and if you are an athlete who is scheduled to play a game as soon as you land, resting becomes tougher.
We have discussed ways in which athletes can get better sleep while traveling so they feel energetic and rested for their tournaments or matches.
Tips to Get Good Sleep When Away From Home
Minimize Jet Lag
For athletes competing across time zones, maintaining a regular sleep schedule is crucial for optimal performance. The first thing to do is to start a restful routine while you are still traveling. Good sleep during the flight can be possible if you get a comfortable seat! Try to relax your body as much as you can, and keep your mind vacant instead of straining your eyes and watching movies.
Many athletes receive a sleep schedule from their team management or agents to ensure that they can set their sleep cycle to a new time zone some days before they travel. You can minimize jet lag and body fatigue by setting your physical clock to the time zone of the destination. As we mentioned earlier, keep your body and mind relaxed during the flight and meditate instead of using the entertainment system.
Mini Nap at Arrival
When you reach your destination, rest on a bed to relax your body and relieve your spine. No matter how much you sleep during the flight, your spine needs to rest a little to get relief from sitting upright for hours. Turn off all lights and minimize noise to promote a night of restful sleep. Many individuals find it hard to rest when away from home.
Some of these athletes cannot adjust to a new mattress instantly. If you are one of these individuals, try and do some stretching and light exercise before you get in bed. Another favorable action will be to keep the cooling moderate in the room.
Many athletes feel muscle tension and fatigue even after a good night’s sleep because of the low temperature in the room, or vice versa. Lower the thermostat to create a cool and comfortable sleeping environment, but ensure that it is not too cold.
Less Screen Time
While on tours, athletes should try to avoid screen time because it can cause some eye strain, and mental exhaustion. Many of us resort to watching more television while traveling, but we don’t realize that it can be a harmful pastime for the body. Our body needs at least 30 minutes of zero blue light exposure before bed to reduce interference with sleep.
A Good Bed Means Good Sleep
Athletes should focus more on sleep, and therefore, naps are also allowed. However, a good mattress with good material and a sturdy base will keep your body refreshed. When traveling for competitions, athletes should select places that offer firmer mattresses that provide adequate support for their bodies and prevent sagging.
This kind of mattress can alleviate fatigue and joint pain. All sports persons should ensure the mattress supports their spine’s natural alignment to minimize discomfort. Moreover, good mattresses that alleviate pressure points, especially in areas like shoulders, hips, and lower back, will be your best bet.
Athletes generate more heat during sleep due to higher metabolic rates, and they need a mattress with cooling features to prevent overheating.
Some of the most popular mattress types for athletes include hybrid mattresses. These types of beds combine the support of innersprings with the comfort of foam layers, offering a balanced feel. Memory foam mattresses contour to your body’s shape, providing pressure relief and support. However, some athletes may find them too hot.
Additional Factors
Apart from mattresses, athletes should focus on staying hydrated and well-fed so that they do not feel burdened and fatigued on a tour. Maintain a balanced diet to fuel your body and support recovery.
We cannot stress enough on mental relaxation and stability to ensure good sleep. Practice relaxation techniques like meditation or deep breathing to reduce stress and improve sleep quality. A good sleep schedule, coupled with reduced jet lag can work wonders. Additionally, if you focus on a good diet and a stress-free routine, you can achieve better sleep during travels.
