One major issue performers claim to have is a severely impaired, if not, complete inability to sleep the night before a competition. I have not seen too many experts address this very important issue. We all know the importance of rest for our bodies and minds to perform at their optimal. Here are some tips to help you sleep like a baby the night before competition, so you can be at your best when you need it most. As with any good performance advice, they include both mind and body.
(1) Avoid sugar and caffeine the night before competition. This may not pose a problem for athletes who need to make weight the next day, but this is important for everyone to remember. A wrestler who can have a few ounces to drink the night before should probably choose something other than soda. This will give your body a biological edge in getting to sleep soon.
(2) Have a routine you perform every night before you go to sleep. This could include washing up, prayers, cleaning your room, deep breathing, or whatever (try to avoid physical activity which can wake your body up). Perform this every night, so the night before competition you have a set routine and you will not be pacing around endlessly thinking of competition. The more you do this routine, the better it will work for you when you need it. Do not make the night before competition the first time you do this.
(3) Include deep breathing as one of the final parts of your pre-sleep routine. Deep breathing is known to lower heart rate and improve relaxation. Remember: all breathing is done in your stomach (your chest and arms should not move) inhale through your nose, exhale through your mouth for 3x as long as you inhaled. Think about nothing more than breathing.
(4) Use visualization and symbols to your advantage. As you lay in bed, picture yourself as a bear getting ready to hibernate (or use any symbol or idea you can relate to). The point is to see yourself as the symbol and put you in a relaxed state of mind. You can also imagine yourself stepping into a very comfortable environment (happy place, worlds most comfortable room,etc. etc. use your imagination) and see yourself at ease and slowly but surely drifting away into a completely blissful sleep. Incorporate this into your pre-sleep routine every night. The more times you pair this image to a peaceful sleep, the better it will serve you the night before a competition.
(5) Plan Ahead. Find out a week in advance what time you will need to be awake for your competition and what time you will need to go to sleep to be awake for that time. Start going to bed at that time a week ahead. This will get your body adjusted to feeling sleepy at the right time. Why do we always wait until the night before competition to go to sleep at a decent hour? Do you expect your body to be able to make such an adjustment in one night (especially while you have other hings on your mind). Your body has a rhythm you can use to your advantage.
(6) Accept. Accept that your mind may wander and you may feel some nervousness the night before you compete. This is natural. It is nothing to get into a panic over. We all get nervous, the trick is to stop worrying there. Do not worry about getting worried. We all do this from time to time. Remind yourself that your mind will often play tricks on you the night before to get you to over think things. Have a sense of humor with it. Be able to laugh at yourself and your mind's games. Accept that this is natural and you will gain control over your mind. When you do not accept yourself and your mind, you allow your body and mind to engage in a civil war against one another. Resistance causes tension and discord, acceptance causes peace and tranquility. Remember, it takes no effort to relax. Relaxation is the state of being your body and mind naturally want to be in. You have all the best drugs and tranquilizers already inside your body.
Gene Zannetti
Peak Performance Specialist
One-on-One Consultation and Motivational Speaking
(908) 337-6143
genezannetti@gmail.com
Visit My Blog- http://genezannetti.blogspot.com/
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