A good night’s sleep allows you to wake up invigorated ready to face the days coming challenges. Too little can result in drowsiness, inability to concentrate and reduction in performance, which is going to be detrimental to your performance.
Sleep is also very important for the production of testosterone. A poor night of sleep can significantly lower testosterone levels the next day. When studied, sleepy men actually show less competitiveness in relation to others.
So not getting enough sleep may interfere with your competitive drive.
CAFFEINE CUT OFF
Have your last caffeinated beverage (coffee/green tea/diet coke etc.) of the day 6 hours before you go to sleep to ensure your sleep is not disrupted.
BLUE LIGHT CUT OFF
Devices that emit blue light can block a hormone called melatonin that makes you sleepy.
HOT BATH/SHOWER
2 hours prior to sleep a hot shower or bath is ideal for adjusting body temperature prior to bed.
CARB SNACK
An hour before sleep a small carb snack will boost tryptophan and serotonin, two brain chemicals involved in sleep.
JOURNAL
10 minutes before bed write about your day. The emotional release helps to lower anxiety and stress, helping you achieve a better night’s sleep.