Sleep Is Critical To Strength Training Muscle Repair Occurs During Rest And Sleep. Not During Training.

Sleep And Rest As Well As Nutrition Are Too Critical Of An Issue To Be Overlooked Or Taken For Granted.

Functions of Sleep:

1.) Replenish brain neurotransmitters. This is extremely important for alertness, tentativeness, learning, memory, and motor skills.

2.) Helps regulate energy metabolism by tissue restitution and homeostatic function.

3.) The skeletal system has a chance to decompress and relax.

Guidelines

1.) 7 ½-9 ½ hours of sleep a night

2.) No more than a 1 hour nap during the day

Effects of sleep depravation:

1.) Suppression of immune system

2.) Increase risk of injury

Techniques To Help You Sleep At Night Before Going to Bed:

1.) Write down any concerns or worries you may have had during the day.

2.) Write a “to do” list from the next day. Expressing concerns in written form and having your tasks organized for the next day can curtail unwanted stress levels at night.

3.) Take 20-30 minutes to relax and sit quietly with no distractions immediately before going to bed.

4.) Eliminate all stimulating activities such as television, movies, or video games right before bedtime.

5.) Finish all personal communication right before you go to bed.

6.) Turn off your cell phone and cease any IM or text messaging.

7.) Hide your alarm clock from view. Being able to see what time it is can add stress while trying to sleep.

While Lying in Bed: Targeted Relaxation Technique

Try relaxing each muscle one by one starting with the toes, concentrating on only one muscle at a time. Work your way from your toes all the way up your legs, torso, arms, neck and face. Relax all muscles including small muscle groups like fingers until you get to the muscles in your neck and face. Repeat this sequence if needed.

Flex Relax Technique

Starting with the toes, try flexing each muscle for 3-5 seconds and purposely relaxing it immediately afterwards. Work your way from your toes all the way up your legs, torso, arms, neck and face. Flex and relax all muscles including small muscle groups like fingers until you get to the muscles in your neck and face. Repeat this sequence if needed.

Monotonous Visualization Technique

Visualize and long simple activity such as walking down the beach, hiking through the wilderness, walking down a set of stairs, etc. Concentrate on a mindless, endless activity to help your brain shut down and adjust to sleep.

Detailed Visualization Technique

Visualize in great detail about a competitive activity such as a scrimmage, game, match or meet. Go through the entire contest including warm-ups, pre-contest routines, etc. Visualize not only the game from a visual perspective, but also the sounds, smells, etc. of the game. Picture yourself doing great things in competition. Make sure not to skip sequence and visualize the game in great detail.

Trying to Go Back to Sleep: Get up out of bed and try to do something relaxing like going to a study lounge, walk through the hallway, etc. Repeat the techniques originally done while lying in bed. Waking Up: Do not place your alarm clock right next to your bed. Put in on your dresser or desk away from arms reach so you need to get up to turn it off. Have you and your roommate set your alarms. Try not to hit snooze. Get up immediately and move around, take a shower, etc.