Carlos Dinares Tip #292: 7 Tips for ROWERS to Improve the Quality of their SLEEP

These are great 7 Tips for the rowers of your TEAM to Improve the quality of their SLEEP!

1. Have a regular wake up time and go to bed time each day. The body loves consistency and your internal body clock will be set around this regular patterning. It’s best to follow this pattern through weekends too, so as to reduce disruption to your body clock.

2. Avoid coffee, alcohol and other stimulants prior to heading to bed. Aim to reduce stimulant intake after 4-6 pm.

3. Try to avoid high intensity exercise and large meals after 7:30pm (assuming bed time of 10pm).

4. Create quiet time before bed. The aim is to reduce stressors and stimulators to allow the mind time to wind down. Just as we do with small children, you might like to create a bed time ritual to allow sleep fullness to grow. Also, limit exposure to loud music, bright lights, computers and work related stress just before bed.

5. Your sleep environment is important so aim for a quiet dark bedroom with a cool temperature. Get the best quality linen, mattress and pillow possible. Consider taking your own linen and pillow when traveling

6. Some say that if you are not asleep in 30 minutes then get out of bed, read or undertake another quiet activity and return to bed when drowsy. Try it and see if it works; otherwise, just lay there quietly and rest – you can’t force sleep but if you’re relaxed and peaceful you’ll rest nicely and likely go to sleep.

7. Do not nap within 1-3 hours of bed time. If you do nap in the day then aim for 20-40 minutes around lunch time.


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