Sleep like a pro

Did you sleep well — or simply spend many hours in bed?

Another training session is easy to put in the diary. Give recovery a regular place too: your sleep pattern, relaxation and surroundings all contribute.

From organised sleep in elite sport to calming imagery before bedtime, this article explores different ways to make the transition into restorative rest.

1. Polyphasic sleep: what lies behind it?

Sleep plays a major role in restoring mental, intellectual and physical fitness, many experts say.

Polyphasic sleep distributes sleep across several periods throughout the day. It can be one way to organise an unusual schedule. What remains decisive is total sleep time: recovery includes both deep and REM sleep and cannot be reduced to a single stage.

Cristiano Ronaldo’s conscious approach to recovery is often associated with sleep coach Nick Littlehales. Littlehales stresses planned recovery times, individual schedules and looking at the whole week. For athletes, the interesting point is that sleep can be organised just as carefully as training.

During sleep, learning experiences are processed and physical recovery is supported. For footballers, this includes experience gained through technical practice, tactical routines and competition.

Multiple sleep periods are normal in infancy, for example. For adults, the models discussed differ above all in whether they distribute enough sleep or drastically shorten it:

Recovery planned for sport: sufficient night-time sleep can be complemented by a short period of rest or sleep during the day. The distribution depends on training, match schedules and personal needs.

Everyman is a common internet model with three hours of night-time sleep and three twenty-minute naps, totalling just four hours. This drastic reduction is far below usual sleep needs.

Uberman distributes six twenty-minute naps across the day. Two hours in total is too little to build sporting recovery.

Usually plan seven to nine hours of sleep for adults and eight to ten for teenagers. Good scheduling supports that aim rather than making recovery time as short as possible.

2. The military approach to sleep

A common form of insomnia is difficulty falling asleep at night. Even without insomnia, falling asleep can be hard. The day’s stress and tomorrow’s worries keep the mind active and alert. If that sounds familiar, try the military method, said to help people fall asleep within two minutes.

What is the military sleep method based on?

The so-called military sleep method combines calm breathing, release of muscle tension and peaceful imagery. Its practical appeal lies in the clear sequence: work through the body step by step and prepare for rest.

The strategy includes deep breathing, muscle relaxation and visualisation.

How to use the military method in your own bedroom:

It does not necessarily work the first time; mastering it takes practice. These are the steps:

• Relax your facial muscles. Focus on each area in turn and let the muscles soften.
• Breathe calmly in and out while releasing shoulder tension and relaxing your arms beside your body.
• Let the breath keep flowing and the chest soften.
• Next, relax and let your legs sink into the bed, from thighs to feet.
• Feel your body resting more heavily in the mattress. For a few breaths, imagine a peaceful scene, such as a hammock on a quiet night. When thoughts arise, let them pass and return to that image.

This is only one of many ways to fall asleep more quickly. Other effective methods help you become sleepy or work on sleep training for adults.

3. How your environment and sleeping position matter

Natural sunlight is the strongest regulator of circadian rhythm. It can raise energy and shift that rhythm, which may be particularly useful when travelling to football tournaments abroad.

Here is how to use light for better sleep:

Get sunlight in the morning. Greeting the sunrise is an effective yoga practice that helps you wake up and stretch a little.

A light alarm gradually brightens the room in the morning. Especially on dark winter days, this can make waking more pleasant; real daylight during the day complements the routine.

Do not forget darkness. Alongside light, darkness is another important component of falling asleep. Dark environments trigger melatonin production and can ease insomnia in some cases. Invest in blackout curtains or use a sleep mask to stimulate melatonin in your body.

In the evening, dim, low-glare lighting helps. A weak warm or reddish light can be more comfortable than bright, blue-rich light. Brightness and timing also matter.

Sources: Galileo — professional athletes’ nutrition, fitness and sleep; Men’s Health — military sleep technique.

Further sources

• NHLBI — How Much Sleep Is Enough?