Our bodies function on a 24-hour "biological clock". This clock cycles through phases known as "circadian rhythms".
Programmed through evolution over thousands of years, our biological clocks are strongly influenced by the light and dark cycle we experience every day - sunrise and sunset.
Sweet Dreams
We spend one third of our lives asleep. That adds up to an amazing average
of twenty-five years of sleeping in a lifetime! Good sleep has a restorative function, allowing the body to rest and recuperate. It is a vital part of a healthy person's routine.
Sleep difficulties have a negative effect on concentration, performance and
mood.
Stages of Sleep: Sleep consists of a series of 90-100 minute cycles.
* Each cycle consists of two important stages: Non-Rapid Eye Movement
(NREM) and Rapid Eye Movement (REM) sleep.
* NREM initiates sleep and is characterized by decreases in heart rate,
blood pressure and respiratory rate. It includes the deepest phase
of sleep, slow wave sleep, which accounts for about 20% total
sleep time.
* REM sleep is characterized by rapid eye movements and is the dream
phase of sleep. It accounts for about 25% of total sleep time.
How Much Sleep is Enough?
* An average of eight hours is generally considered to be "ideal" for best
performance and focus each day.
* Adolescents (World Health Organization defines adolescence as between
10-24 years old) need more sleep- nine hours at least
* Every one is different!
* After a good night's sleep, you should wake naturally, be alert and feel
refreshed.
* If your job/sport involves the demands of traveling, where the crossing of time zones upsets the body's biological clock, it is especially important to
work out a personal optimal "sleep plan" to ensure a good night's sleep and a performance the following day!
Examine:
* Your lifestyle, eating habits, sleeping environment (the bed and bedroom), routines to find out what things seem to work best for you, and if there may be a connection between things you do and a poor night's sleep.
Caffeine:
* Is in cola drinks, chocolate, "energy" drinks, tea and coffee. It is a stimulant (makes you feel more awake).
* If you are having sleep difficulties, try to decrease your caffeine intake and do not have any after lunch.
Alcohol:
* May help you initially get to sleep, BUT it will increase the amount of times you wake later in the night and may contribute to a restless night's sleep. It is best avoided before bed.
Food:
* Eating spicy foods or too much food just before bed can cause a restless night's sleep.
Room Temperature:
* A comfortable environment will aid good sleep. Too hot or humid will cause a restless night.
* A slightly cool room will help a good night's sleep, but cold air conditioning blowing on you is not desirable.
Light and Dark:
* Allow your biological clock to reset to the new time zone faster. Get outside into the daylight and exercise lightly on your first day. Ensure your room is dark to help you fall asleep at night, e.g. draw the curtains, wear an eye mask.
* Go to bed when you are sleepy. The more time zones you cross, the greater the jet lag effect.
Social Interaction:
* People who interact with others upon arrival in a new time zone, adapt to the new time zone significantly faster than people who remain isolated the first day.
Noise:
* If noise, (e.g. being near the elevator in the hotel, hearing the T.V. from the room next door) disturbs your sleep, then try earplugs, or listen to calming music before bed.
Bed:
* Make the hotel like home. Bring your own pillow, soft toy, and place personal photos nearby- to comfort and relax you.
* Keep your bed for sleep. Writing emails, surfing the net and other stimulating and nonsleepy activities should be done on the sofa or chair.
Relax:
* Unwind before you go to bed. Try a soak in a warm bath, it can ease the transition into sleep.
* Do what you find restful- read, meditate, pray, wear cozy pajamas.
* Wait until you are sleepy before going to bed.
Stress:
* The pressures of life as a professional tennis player are many. Sleeping problems can occur from stress or stress-related conditions. Balance your life with leisure and non-work related activities. Learn and practice stress management skills that work for you.
* Talk to a trusted friend or therapist about any problems or worries you may be having.
Sleeping aids:
* These are a last option and should only be considered for short-term situations under medical supervision.
* Sleeping pills often have unwanted side effects, including a negative impact on your performance.
* Over-the-counter remedies and supplements may not be rigorously tested; their long-term effects are unknown.
* Check with your doctor and any relevant anti-doping agencies about your personal situation, before taking anything.
Still Can't Sleep?
* Don't fight it. Trying too hard may increase your worry and make you more awake.
* Let go of the worry and sleep will come. Don't lie there staring at the ceiling or counting thousands of sheep: get up, sit on the sofa and do something you find relaxing. When you feel sleepy, go back to bed.
DISCLAIMER: The contents of the Game, Set, Health site, are for informational purposes only and should not be treated as medical, psychiatric, psychological, health care or health management advice. The materials herein are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this site. Reliance on any information provided herein is solely at your own risk.
