Today is World Sleep Day. Sleep is one of the four pieces of the ‘performance jigsaw’ for us at DD Triathlon Coaching. Sleep is essential for your body to recover and perform at its best.

Here are some tips to getting better quality sleep:

• Turn off electronics. Remove eyes from all devices at least 30 minutes before bed. Artificial light interferes with our production of melatonin, which ensures deep sleep and may help regulate metabolism
• De-stress. Have a wind down routine. Activities such as reading, taking a bath or shower, and gentle movement like yoga or meditating, can release tension and activate calm-down chemicals
• Create a relaxed sleep area. Make your bedroom quiet, peaceful, relatively organised, and free of anxiety-inducing clutter. Your sleep environment should be used for sleep
• Optimise your sleep environment. Most people sleep better when it’s cool (around 19-20𝇈C). To maximise melatonin production, cover your windows and turn your phone face-down
• Develop a morning routine. Getting high-quality sleep starts in the morning. Waking at the right time, getting moving right away and finding natural light all help set your circadian rhythm.

At DD Triathlon Coaching, we work with our athletes to help build better sleep habits and routines which are specific and tailored to their individual lifestyle and experiences.

Do you feel like poor quality sleep is affecting your training? Book a call and find out more about our ‘performance jigsaw approach’ to help you achieve your athletic potential.