5 Ways to Sleep Better

As an athlete, you may have a lot of different daily responsibilities which can often put your health to the back burner. Sleep is very important to everyone, but especially athletes. Sleep boosts your mood and can overall benefit your heart, health, weight and more! Sleep also affects your muscle growth and your performance so it’s very important athletes get the right amount of sleep each night. Here are some tips to help –

1.       Go to bed at the same time each night. If you make it routine, your body will adjust- leaving you feeling more refreshed and energized! It may be tempting to switch it up during the weekends, but this will only throw you off come Monday.

2.       Stop using electronics at least an hour before going to sleep. Light from devices such as TVs, cell phones, and tablets suppress melatonin production making it harder for you to ‘shut off.’

3.       Create rituals that help you wind down. Try reading a book before bed, or listening to one on tape. If you need help relaxing, try taking a warm bath or stretching. These are all good habits to have and they can aid in a good night’s rest.

4.       Avoid Caffeine. In today’s world, caffeine can be found in many different items such as sodas, teas, candy, and even some medications. Caffeine can interfere with your ability to fall asleep so it’s important thing to keep an eye on your intake.

5.       Create a relaxing sleep environment. In order to get the best sleep, make sure your room is dark and quiet. You may be surprised how much impact these small factors can make in terms of sleep quality.

What things do you do before bed? Are you going to try to incorporate any of the tips listed above? Create a system that works for you and begin to see how a good quality night of sleep can improve your mood, body, and health!

Benefits of Kickboards

When you were a child, you probably remember using a kickboard in the pool because it was fun. You used it to float on and/or tried holding it underneath the water with your feet like a surfboard. What you may not have realized was that kickboards serve a purpose for swimmers. Kickboards are typically used as floatation devices to isolate desired movements.

Improve Kick

Many athletes use a kickboard to improve the speed and strength of their kick. By holding the kickboard with your hands, you will just need to focus on your leg movements. Swimming is a full body workout and you can’t perfect your form when everything is working at once. Using a kickboard for buoyancy, your arms, shoulders, and chest are resting which allows you to concentrate on your kick.

Improve Arm Strokes

By placing a kickboard between your thighs, you can focus on improving your arm strokes. The buoyancy of the kickboard will keep your lower body afloat, while you use your arms to keep your upper body floating. Similar to using it to improve your kick, the board allows some of your body to rest so you can focus on a targeted area. Although your arms will be doing all of the work, try to keep your momentum up. Try not to splash much water, entering your hands one at a time at an angle. 

Breathing Technique

Start by stretching your arms out straight over your head, hold the kickboard so it’s resting on your forearms.  By grabbing the kickboard at the bottom, it allows you to put your face into the water, turning it to the left or right whenever you need to breathe. This also helps with floating ability.

If you are having some trouble with your form or your breathing, pick up a kickboard! This inexpensive item could give you a competitive advantage against your rivals. They come in many different styles, shapes, and colors to suit your needs.

Nutrition Tips during a Taper

As an athlete, good nutrition habits should always be a part of your daily lifestyle. The difference between a win and a loss could be good nutrition versus bad nutrition. If you fuel your body with processed foods full of sugars and chemicals, you probably aren’t performing as optimally as you’d like. Here are some tips to help you through a taper!

1.       Prioritize fruits and veggies

As always, fruits and veggies should be a part of your diet. It is especially very important during a taper. Plus, these options are typically low calorie and give you plenty of energy!

2.       Minimize processed foods

There is no worse feeling than being sluggish from overly processed foods. Whether it’s candy or fried foods, you will not be performing your best. During a taper, keep these types of foods to a minimum.

3.       Drink plenty of water

Water is SUCH an important part of a healthy diet. You should drink water throughout the entire day, at least 8 cups. You can even get water from other sources such as tea, coffee, and even your food.

4.       Bring snacks to the meets

You never know when hunger will strike, so it’s good to always bring snacks along with you. These items need to be convenient as you might not have access to a microwave or stove to prepare foods. Check out these great ideas for on-the-go foods!

5.       Eat during the meets

Swimming exerts a lot of energy and it’s imperative to stay fueled! The best time for a post-race snack is roughly 30-60 minutes afterwards. If time allows be sure to eat between meets for continuous vigor to take on the competition. 

Don't forget to bring these 10 things to each and every swim meet! The Team Meet Mat is a must have!