The Science of Sleep for Coaches and Trainers
You and your clients enjoy a good night’s sleep.
More exercise requires more (and better) sleep for optimal recovery.
And, when you want your brain to function at a higher level, you also need consistent deep and restorative sleep.
You know this to be true. But, do you know exactly who to get scientific sleep to optimize your life (and the live’s of your clients?
Here are a few specific strategies for optimal sleep you may not know, or have considered:
1. Two hours before sleep, reduce your exposure to bright light.
This helps your pineal gland better release melatonin for better sleep.
2. Do not do an intense workout within 1-2 hours of going to bed.
This increases your core temperature. Your core temperature needs to lower a couple of degrees to reach the deepest levels of sleep.
3. Have a nightly ritual to program your body to fall asleep more easily.
It can include mediation, reading, prayer, visualization, a few gentle yoga poses or something similar.
4. Remove electronics from your sleep space, and don’t use your cell phone prior to sleep.
Yes, this can be challenging in our modern world. However, many studies have shown that cell phone use prior to sleep, and electronics near you while you sleep can actually reduce the depth and quality of sleep.
5. Make your sleep space very dark.
In general, the darker the room, the more it helps your sleep. This is another reason to avoid falling asleep with the TV left on.
Of course, there are many other effective ways to improve your sleep.
Details about the above strategies (and much, much more) are what you learn in the Spencer Institute’s Sleep Science Coach Certification.
Here’s a link for more details.
The NESTA/Spencer Institute Team
PS: All coaches and trainers really need to have a much better understanding of sleep science. And, earning this credential makes you far more qualified than those without this knowledge.