Relaxing night's sleep: sleep to the Esportler?

Nutrition, training routines and load control are recurring keywords when it comes to peak sports about supplying athletes to their maximum performance. Something rarer called, but by no means less important, is also the regeneration. Especially the sleep of an athlete is an important factor. As this can be optimized, we will tell you later.

• Sleep and performance in the ESPORT inseparable
• Regeneration against high screentime
• with routine for optimal "sleep hygiene"

Sleep and performance in the ESPORT inseparable

Even in the escort, there were already first studies on the subject of performance and sleep, which confirmed a connection. A recent examination of the sports college Cologne (DSHS) underlines this finding.

So permanent fall of sleep according to DSHS "impact on performance in the escort. For example, a lack of concentration can lead to attention deficits, which is hardly possible to achieve excellence".

Gamers are particularly prone to restless sleep. Because the blue light, the screens of all kinds in normal operation, prevents the formation of melatonin, a hormone that the body needs for a relaxing break. Long screen times are therefore not conducive to sleep - but of course inevitable for Esportler.

Regeneration against high screentime

Already at the end of last year, Dr. Verena Senn, as Gamer still can provide sufficient regeneration. And also the sports college Cologne delivers tips and tricks for esportists, which have been divided into three areas: avoiding blue light, preparation of the room and their own behavior.

In order to reduce the effect of the blue light as a professional player, especially in the evenings should not be played. In the optimal fall, you renounce 60 minutes before the corridor to bed on all screens. In addition, some devices now offer the possibility to reduce the blue light component of the screens in a night mode. In addition, filter goggles can also be used, which offer the same effect.

With regard to the premises, the renowned sports college advises a "dark and quiet bedroom". A TV should not be used as background noise.

In addition, temperature and humidity are the focus. The optimal sleeping temperature lies according to the study at 18 degrees Celsius, while an open window can provide sufficient moisture to prevent the drying of the respiratory tract.

with routine for optimal "sleep hygiene"

If one considers this framework conditions, one can acquire a healthy "sleep hygiene" through consistent behavior. This refers to a routine from the mentioned tips and at best fees its own performance.

Routine is the crucial keyword regarding its own behavior. This creates "with fixed sleeping times for a regulated sleep rhythm". You can improve your own sleep rhythm in addition by "sufficient and regular movement", which should be terminated at least two hours before sleeping.

Last but not least, "Wachmacher with caffeine content such as coffee or Energy Drinks" should be avoided from the afternoon. For even with unconsciously perceptible effect, the caffeine remains in the body and "can prevent one from coming to rest in the evening".

Reliable sleep is therefore also a factor that decides on success and failure - and can be influenced with these tips on the own favor.