Whether you're a professional or everyday athlete, you've likely tried everything under the sun to take your training to the next level — from experimenting with supplements and nutrition to pumping motivational playlists. But, if you're yet to find that final piece of the performance puzzle, your next competitive advantage could be right under your nose: your sleep routine.
Many of the world's most talented athletes, including LeBron James, Usain Bolt and Roger Federer, tout a good night's slumber as their most powerful natural performance enhancer. And, those benefits translate to the field, too. In fact, a study conducted by Monash University revealed that AFL players saw a noticeable improvement in their strength, the accuracy of their kicks and their reaction times, just by getting adequate rest.
The good news is, you don't have to have a professional sleep coach on speed dial to take your game to the next level. We asked the experts at Emma Sleep – an award-winning, science-based mattress brand – how to maximise your slumber for peak performance. Here, the brand's senior sleep scientist Emma M shares her top tips.
To increase your performance ahead of a big game, Emma Sleep's experts suggest that you should aim for nine to ten hours of uninterrupted sleep each night. Key word: uninterrupted. That's right – it does not count if you lie in bed, scrolling on social media for an hour or two before you fall asleep.
“The amount of sleep needed varies based on individual factors including age and genetics, but generally, adults require between seven to nine hours of sleep per night,” Emma M notes. “However, professional athletes often need slightly more due to their high recovery needs. Nine, ten, or even eleven hours is not unheard of for elite athletes, although again, this depends on their daytime exertion and individual factors.”
It's equally important that you minimise all distractions when it's time for some shut-eye, whether that's turning on your blue light filter, kicking your pet out of bed or wearing earplugs. So long as you consistently go to bed and wake up at the same time, you should start to notice your performance improving over time.
“Where you sleep has a big impact on how you sleep,” Emma M stresses. That's why your mattress is so important, since it can make or break your sleep routine. If you find yourself going to bed at the same time, but unable to wind down or stay asleep, it might be time to reassess your bedroom situation. Particularly, if you're waking up with back or hip pain throughout the night.
If you're due for an update, Emma Sleep's signature mattress, the Comfort Essential, is a great choice. Featuring hybrid technology and durable steel pocket springs that can support your head, neck and lower back, this medium-soft mattress is an affordable pick that will serve you for years.
Regardless of whether you're a hot or cold sleeper, Emma M says that the ideal bedroom temperature is between 18 to 20 degrees. One way you can ensure this is by investing in bedding made from breathable, natural materials such as cotton, linen or bamboo.
“Several studies have shown that decreased core body temperature is a crucial requirement for falling asleep and maintaining sleep,” explains Emma M. “That is why it can be challenging to get undisturbed, energising sleep on one of those hot summer nights.”
Luckily, Emma Sleep has a range of comfortable accessories that can help with temperature regulation all year round. The brand's Bamboo Bedding Set is made from 100 per cent bamboo fibres that are silky soft and cool to the touch. Alternatively, you can swap your mattress out for one that's been engineered with cooling technology, like the Luxe Breeze Mattress.
Ready to perform at your best? Shop Emma Sleep's range for up to 55 per cent off here.
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