Naps and Sleep Banking for Athletes

Overview: Naps, Sleep Banking & Travel

This lesson dives into how sleep can be optimized for performance and recovery in athletes.

Learning Objectives

By the end of this lesson, you will be able to:

1. Explain the benefits of napping for athletic performance and recovery.

2. Describe strategies for incorporating naps into an athlete's sleep schedule.

3. Discuss how to manage sleep inertia, the grogginess that can occur after waking from a nap.

4. Explain the concept of sleep banking and its use for athletes.
   

Comprehensive Summary: Naps & Sleep Banking

Napping: Strategic napping can improve both physical and cognitive performance in athletes.

• Ideal nap duration: 30-90 minutes.

• Avoid naps close to bedtime to prevent sleep disruption.

• Consider napping during a dip in circadian rhythm (1-3 PM).

• Be mindful of sleep inertia and allow enough time to recover from grogginess before performance.

Sleep Banking: Intentionally getting extra sleep in advance of periods with limited sleep availability.

Melatonin: A hormone that regulates the sleep-wake cycle.

• May be helpful for athletes traveling across multiple time zones (more than 1-2 time zones).

• Recommended dosage: 1-3 milligrams.

Key Takeaways:

Developing a strategic sleep plan that incorporates napping, sleep banking, and travel adjustments is crucial for optimizing athletic performance and recovery.

Module -1.5 Naps, Sleep Banking & Travel

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