*Adapted from Matt Walker, MasterClass
The goal is to achieve seven to nine hours of restful sleep each night.
"Regularity is king." Habits (sleep hygiene) impact our sleep.
He advises a pre-sleep routine, which could include stretching, bathing, reading, or meditation as a "wind-down" routine.
He advocates to keep a journal before sleep as a "worry release journal." You can include positives and needs.
"Keep it cool...the optimal temperature for sleep is about 67 degrees Fahrenheit to facilitate a drop in core body temperature of about two degrees.
The "warm bath effect" increases skin blood flow which cools the body.
Decrease light intensity before sleeping as the brain receives signals to release melatonin to help sleep. If you have to use your devices, decrease the light intensity, especially the blue light. Here's a link to blue light filtering software.
Avoid stimulants like caffeine and nicotine in the afternoon and evening. Do not go to bed "tipsy" which will impact your sleep.
Sleeping pills (sedatives) don't produce natural sleep and can impair learning and memory. He advises discussing medication with your doctor.
If you can't 'catch the sleep train' he recommends leaving bed after 25 to 30 minutes and do something else. Break the association between bed and wakefulness or eating. Return to bed when you are sleepy.
If you have a sleep disorder, they need special treatment (sleep apnea, insomnia, restless leg syndrome).
More sleep leads to greater productivity and ideally companies would recognize this. We see movement in schools which are opening later to accommodate the sleep needs of students.
Dr. Walker calls sleep the "Swiss Army Knife of life" and advises us to become a sleep ambassador to share our collective knowledge.
Lagniappe. A competitive drill that players enjoy.
Looking for a drill to build rebounding, chemistry, energy, toughness, etc? #courtsideclips #courtsideconsulting pic.twitter.com/ksK2XFrulp
— Coach Cascio | Courtside Consulting (@coachcascio) January 24, 2021
Lagniappe 2. Villanova 1-2-2 press. Some call it a "safe press" because you have more guys back.