It’s typical to feel a bit worried as the big game approaches. However, anxiousness can hurt your sleep and your tennis game. But don’t worry; there are techniques to improve your sleep, ensuring you’re refreshed for your big day. The specifics of how to acquire a restful night’s sleep before a crucial tennis match are covered in this article. We’ll go over some general guidelines for getting a good night’s sleep and some quick fixes. Let’s start.
Buy a Quality Mattress
Good sleep requires a comfortable mattress. Finding one, however, requires making a decision based on your unique requirements because everyone is different. Therefore, your decision will be influenced by various factors, including weight, sleeping position, and underlying medical conditions.
Without going into great detail, let’s state that lighter sleepers will require a thinner mattress, and heavy sleepers should choose a bed with a greater thickness. Regarding how they sleep, side sleepers typically need a firmer, more supportive mattress.
One of the most typical medical conditions that affect sleep is back discomfort. Even if you don’t want to buy a new mattress, there is an easy fix. A mattress pad is a surefire way to improve your sleep quality and customize your mattress’s feel to your preferences, says Alex Savy, Certified Sleep Science Coach and Founder of Sleepingocean.com. Trying to prevent back pain is advisable because it can hurt your tennis performance; a mattress pad or topper will help.
Make your sleeping space ready.
While you might believe that your bed is the most critical factor affecting how well you sleep, this is untrue. You can get the much-needed rest you need just as well by managing your sleeping environment.
It’s pretty easy to create a bedroom that promotes sleep. You must get the light, sound, and temperature of three things right to accomplish this. Let’s go into greater detail about each of these.
As you might have imagined, having a good night’s sleep requires a dark bedroom. As a result, the sunrise wakes us up, and the sunset sends us to sleep since the human body is programmed to respond to light. The sun is not the only light source in the modern world.
It would help make your bedroom as dark as possible to guarantee the highest quality of sleep. That entails turning off all lights, including bedside reading lamps, and leaving nothing lit.
LEDs have become a very peculiar issue when lighting your bedroom. Any gadget in your bedroom, such as a laptop, TV, or another device, will undoubtedly generate some light. They typically generate blue light, which is the worse because it keeps you awake.
Cover any LEDs with tape to create complete darkness to achieve the most satisfactory results. Otherwise, they’ll keep you up all night, making you tired in the morning and ruining your tennis game.
A simple one is sound. You require complete silence to get the best possible sleep. Turn off everything that generates noise, so make sure you do that.
Some folks have a habit of sleeping with the TV on. That’s a horrible idea since the noise it makes will keep you from falling asleep profoundly and keep you up all night. A TV will additionally emit blue light, aggravating the situation.
You might try to turn off any electronics in your bedroom if you have trouble falling asleep. That includes unplugging your TV, laptop, phone charger, and other appliances. Some devices can still make unpleasant electrical switching noises even when they are off.
Earplugs are a last resort if you want to guarantee 100% noise-free slumber. After all, earplugs will block out all noise. However, use caution because earplugs may prevent you from hearing your alarm go off. You’ll need to rely on the sun’s light to awaken instead. You might end yourself skipping your crucial tennis match if you don’t.
Fahrenheit is considered the perfect sleeping temperature, between 60 and 67 degrees. Anything over this range will impact your REM sleep, leaving you exhausted.
You are undoubtedly familiar with how a hot bedroom makes you feel: you have trouble falling asleep, and even if you do, you’ll toss and turn all night. As a result, if you have to pick between a somewhat hot or cold bedroom, we advise choosing the latter. Get a spare blanket if you’re feeling chilly. On the other hand, there isn’t much you can do if you’re sweating.