Last Updated on January 28, 2024 by admin
In this article, we will provide advice, hacks and tips on the secrets of a good night’s sleep for swimmers.
The importance of a good night’s sleep
Sleep is one of the most important ways to help a swimmer’s body and mind to rest, repair and rebuild from the rigours of swimming training and competition.
- A good night’s sleep can also help to improve a swimmer’s general health.
- Most medical professionals recommend getting between 8 to 9 hours of sleep per night.
- Believing that getting less than 7 hours of sleep per night is insufficient.
- However competitive swimmers often require more sleep to help them fully recover.
Some swimmers suffer from insomnia (insufficient sleep/sleep deprivation)
- Most healthy swimmers can cope with insufficient sleep for a night or two,
- However, a prolonged lack of sleep can harm a swimmer’s performance.
- Making them feel tired, lethargic and fatigued.
- This can make it difficult for them to control their appetite.
- It can also make it more difficult for them to concentrate.
- This can have an impact on their physical ability, swimming technique (cognitive function) and reactions.
- Insufficient sleep is often caused by poor sleeping habits and/or a poor sleeping environment.
Sleeping habits
Listed below are some suggested sleeping habits that may help a swimmer to get a better night’s sleep.
- However, this can often be a case of some trial and error to find the habits that can help improve their quality of sleep.
Establishing a bedtime routine
Establishing a bedtime routine can significantly help to improve the quality of a swimmer’s sleep. These include,
Going to bed at the same time every night
Getting into the routine of going to bed at the same time every night, can help to train their mind and body that it’s time to relax and go to sleep.
- They should adjust the time they go to bed to when they start to feel tired, even if that’s earlier than they are used to.
- Getting up at the same time, even during the weekends, can further help reinforce this good habit.
Relaxing before going to bed
Learning to relax before going to bed can be an effective way of ensuring they get a good night’s sleep. The best ways to relax include,
- Not using phones, computers or watching television within half an hour of going to bed.
- These tend to excite and stimulate the mind which is not conducive to relaxing and getting a good night’s sleep.
- Many swimmers find having a warm shower before they go to bed, is a natural sedative, and some find it very relaxing.
- Having a shower can also help to reduce stress and ease anxiety levels.
- Reading a book (but not a thriller) for 30 minutes is one of the best and fastest ways to relax.
- It can help to clear the swimmer’s mind, slow down their heart rate and can help them to ease tension.
- Listening to music with a slower tempo can also be a great way to relax.
- However, what some swimmers might find relaxing music can be irritating to others, so where possible they should use headphones.
- Some find listening to specialist sleep or calming music very beneficial.
- Other swimmers find that practicing relaxation, deep breathing and meditation techniques can be very beneficial.
Related article on swimming dryland relaxation techniques
We have produced a related article on swimming dryland relaxation techniques. You can view it by clicking this link: swimming dryland relaxation techniques
Reducing stress
Stressful situations can lead to the disruption of a good night’s sleep.
- One of the best ways of dealing with stress is for the swimmer to talk to someone about the issues causing them stress.
- Positive attitude: Maintaining a positive attitude and staying socially engaged can help a swimmer to develop better mental health and reduce stress.
Related article on developing a positive swimming mindset
We have produced a related article on developing a positive swimming mindset. Which you can view by clicking this link: developing a positive swimming mindset
Avoid caffeine
Caffeine is a stimulant; therefore, swimmers should try reducing their caffeine intake from beverages such as coffee and tea or eating chocolate.
- Caffeine and chocolate should be avoided altogether later in the day.
Avoid alcohol
Although for adult swimmers drinking alcohol might seem to make them relaxed and sleepy, alcohol can often disrupt their sleeping patterns.
- Therefore, they should try to reduce their alcohol intake and avoid it altogether later in the day.
Reduce fluid intake near bedtime
Although swimmers need to remain well-hydrated,
- They should try and reduce their fluid intake within an hour and a half of going to bed.
- This should help them to reduce the number of times they may need to visit the bathroom during the night.
Eat the correct foods
Swimmers should by all means satisfy their hunger before going to bed, with, for example, a mug of warm milk or some whole-grain crackers.
- However, they should cut out high-sugar foods such as cake and sweets (candy) and refined carbs such as white bread and pasta, which can disrupt their sleep pattern.
- Eating a large meal or spicy foods before bedtime should be avoided as it can cause discomfort or indigestion.
- Swimmers should try to consume a modest meal at least 3 hours before going to bed.
Prepare for the next day
Many swimmers find preparing for the next day, removes the stress of worrying about it as they try to go to sleep, which includes things like.
- Swimming training or competition kit
- School kit (including homework, uniform, gym kit, etc.)
- Morning training breakfasts and/or school pack lunches.
The sleeping environment
Listed below are some suggested changes to a swimmer’s sleeping environment that may help them to get a better night’s sleep.
- This can often involve some trial and error to find the changes that can help improve their quality of sleep.
The bedroom
Swimmers should ensure that their bedroom is conducive to a good night’s sleep.
- Many swimmers find that using earplugs can be very beneficial.
- Too much light can also interrupt a good night’s sleep,
- Using thicker curtains or wearing an eye mask may help this.
- Swimmers should ensure that they are at a comfortable temperature for a good night’s sleep.
- An extra blanket when it’s cold or a fan if it’s too hot may be of benefit.
- Some swimmers find that their bedroom clock can disrupt their sleep pattern, and some lay awake in the early hours watching the time tick by.
- Removing their bedroom clock may help the quality of their sleep.
The bed
The key to getting a good night’s sleep is a comfortable bed.
- If the swimmer’s mattress is uncomfortable, it may be time to turn it over or get a new one.
- The same goes for their pillows, if they are uncomfortable, they should either puff them up or it may be time to get some new ones.
Medical advice
Some swimmers have medical conditions or take medications that can interfere with a good night’s sleep.
- If you have any long-term sleep or insomnia issues, you should seek advice from your healthcare professional.
A sleep diary
Some swimmers with long-term sleep problems find using a sleep diary a useful device when consulting a healthcare professional.
- This can help to record important sleep-related items such as,
- What they are consuming
- Any medications they may be taking
- Which forms of exercise they are undertaking
- Recent lifestyle changes
- Any stress-related issues
Takeaways
Sleep is one of the most important ways to help your body and mind to rest, repair and rebuild from the rigours of swimming training and competition.
- Most healthy swimmers can cope with insufficient sleep for a day or two,
- However, a prolonged lack of sleep can harm the swimmer’s performance.
- Making them feel tired, lethargic and fatigued.
- It can make it difficult for them to control their appetite.
- It can also make it more difficult for them to concentrate.
- This can have an impact on their physical ability, swimming technique (cognitive function) and reactions.
- Insufficient sleep is often caused by poor sleeping habits and a poor sleeping environment.
Swimming Publications
We produce a growing range of publications on a wide range of swimming subjects.
- These include competitive swimming drill publications for backstroke, breaststroke, butterfly and freestyle.
- Which are now available in both Amazon Kindle and paperback formats.
- For information regarding our portfolio please follow our link: Swimming Publications.
Swimming Resource Library
We have produced a swimming resource library.
- This contains links to all of our blog posts.
- These are subdivided by swimming category.
These categories include: Swimmer Development | Swimmers Health | Swimming Coaching | Swimming Competition | Swimming Drills | Swimming Dryland/Land Training | Swimming Equipment | Swimming Psychology | Swimming Training.
- To access any article simply click on the attached page link: Swimming Resource Library.
The Competitive Swimming Exchange – Facebook Group
The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love.
- It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
- It’s for all those who are interested in competitive swimming, either in the pool or in open water.
For more information about joining this group please use the following link: The Competitive Swimming Exchange