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Are You Sabotaging Your Hard Work?
Many martial artists spend their time, money, blood, sweat and tears to become better martial artists, but did you know that too little sleep can sabotage your efforts? Sleep is so important to those of us who train for any type of sport or physical activity. Our sleep needs are actually higher than those who lead a sedentary lifestyle.
Many factors can contribute to you not getting enough sleep. These may be specific to your personal situation of course, but they all have the same result which is reduced effectiveness of your martial arts training and increased recovery needs due to your hard work.
Shift work ?
I know exactly what you are going through if you fall into this category. For nearly a decade I’ve worked just about every type of rotation you can imagine. The factory I worked in experimented with 8 hour shifts, 12 hour shifts and even rotations that incorporated 4 days on, 4 days off to accommodate a 24/7 production schedule. 7. This shift work was the biggest training challenge I have ever faced. I was missing two weeks of evening classes in a row while working in the afternoons. And graveyard changes were a martial training nightmare. But it’s getting worse.
Insufficient sleep aggravates metabolic disorders
Not getting enough sleep can directly affect metabolic disorders like hypertension, obesity, and even type 2 diabetes. Part of the benefits of your martial training is that it can get you in shape. But if you don’t get enough sleep, you negate some of the benefits.
We all know how hard it is to find the motivation to go out and do your martial arts class when we’re tired. Let’s settle this now. Consider the following tips to get the sleep you need to enhance your workout, not deprive it.
- popping the pills – A lot of people do that, and it’s a mistake. You don’t get the deep restorative when you swallow sleeping pills. Also, it’s just a band-aid and doesn’t address the underlying causes in the first place. It’s the same logic as the man who puts a piece of tape over the “check engine light” on his car’s dashboard thinking it fixes the problem. Please don’t.
- Turn off your TV or computer – Bright lights wake you up. Looking at a computer screen before sleeping is not a good idea. Take your favorite book and read a few pages while making yourself comfortable. Dim your lights and avoid the blue spectrum.
- Avoid caffeine starting mid-afternoon – This should be pretty obvious. Choose caffeine-free herbal teas for your afternoon and evening drink. Bonus points for you if you buy a tea specially designed for falling asleep, such as Sleepy Time tea for example.
- Get sunlight during the day. Film for 30 to 60 minutes a day.
- Darken your room. Get yourself blackout shades if you need them. Studies show that even a little light can interfere with quality sleep. Even wearing a sleep mask can help your melatonin production, which is great for the martial athlete’s post-workout recovery.
- Establish a regular routine. We thrive on regular schedules and habits. Establish a bedtime routine that can contain meditation and even visualization of yourself excelling in the martial art of your choice.
- Don’t drink a lot before sleeping. Not only should you try to go to the bathroom just before bedtime, but not consuming too much liquid before bedtime will allow you to sleep continuously because you are not going to the bathroom when you want to sleep.
These are just a few suggestions to help you get a good night’s sleep and better prepare for your upcoming martial training.
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