Hibernate to Perform Great!
Winter has finally landed in Vermont!
Ahh...crackling fires, snow-laden holiday lights, warm mittens with puffy coats and fuzzy hats; winter has finally landed in Vermont! Grab a hot toddy and just look at that mountain; gorgeously frosted trees and trails just begging you to come out and play in whatever way you love best. These early season mountain days bring lots of eager and excited energy, steadfast smiles, and produce wobbly legs. Hopefully, you've been doing your pre-season training and the DOMS (delayed-onset muscle soreness) won't have you wincing too badly getting off of the toilet. Whether that describes you or not, the season is young and an imperative piece of your routine should be dedicated to recovery so you can last long into those skin-n-slide spring treks. With the winter solstice just around the corner, we're amidst the longest and darkest days of the year, and we'd be well-served to take a note from our fellow black bears, and hibernate (sort of).
Sleep is vital to athletic performance.
Of course we're really talking about getting enough sleep and why it has such a great impact on recovery and improving athletic performance. During deep sleep, the body repairs muscle tissue, replenishes energy stores, and releases growth hormones, all of which are vital for athletic recovery and performance. Adequate sleep also sharpens cognitive functions, such as reaction time, focus, and decision-making, which are crucial when dodging trees off-piste. Furthermore, proper rest reduces the risk of injury by enhancing coordination and maintaining optimal physical resilience. Professional and recreational athletes who prioritize sleep often experience improved endurance, strength, and mental clarity, which ultimately prevents injury.
Short naps during the day may help with recovery!
For optimal athletic performance, most adults should aim for 7 to 9 hours of sleep per night, while elite athletes may benefit from 8 to 10 hours. Sleep needs can vary based on individual factors like training intensity, age, and overall health, while consistently meeting these sleep requirements is essential for reaching and maintaining peak performance. Additionally, incorporating short naps (20-30 minutes) during the day can further aid recovery, especially for athletes with intense training schedules or participating in multiple sports/activities per day.
Struggle to catch the zZZzZzzZ's nightly?
Try some or all of these techniques to get your rest without counting sheep.
1). Establish a Relaxing Bedtime Routine: Create a consistent pre-sleep routine that signals your body it's time to wind down. This could include activities like reading, gentle stretching, or practicing mindfulness meditation. Avoid stimulating activities, bright screens, and caffeine in the hours leading up to bed.
2). Optimize Your Sleep Environment: Make your bedroom a sleep-friendly haven by keeping it cool, dark, and quiet. Consider blackout curtains, a white noise machine, or a fan to block distractions. A comfortable mattress and pillow are also essential for quality rest.
3). Stick to a Regular Schedule: Going to bed and waking up at the same time every day—even on weekends—helps regulate your internal clock, making it easier to fall asleep consistently. Over time, your body will naturally feel sleepy and wakeful at these set times.