The Canoeist’s Sleep Trick: Puts Tape On Light Sources

Canoeist Petter Menning is one of 17 active people who before the Olympics in Tokyo receive extra guidance for better sleep.

I thought it sounded really fuzzy with a sleep coach but it was very concrete things that you could turn off or continue with, says Menning.

Swimmer Michelle Coleman has put her mobile phone outside the bedroom and pedestrian Perseus Karlström is often forced to shoot around the clock.

Canoeist Petter Menning thinks he got good tips for sleeping better, even though he was a little skeptical at first.
Photo: Fredrik Sandberg / TT (Source link: Dagens Nyhether)

He admits that it sounded a bit nerdy when the Swedish Olympic Committee called for a conference that would make him sleep better.

Today, Petter Menning is grateful and thinks that he has received help to relax before sleep thanks to SOK’s sleeping project.

You may not need to sleep more hours, but you can learn to sleep better the hours you sleep.

He has tried different things to get better sleep and found what helps him.

The last hour before I go to sleep, I try to avoid screens and blue light, everything that comes from TV and mobile, but also strong lights.

When he is traveling, there is a roll of tape in the luggage, the tape he uses to cover for bright spots in the hotel room.

It may seem excessive, but it is apparently the case that the slightest light can disturb a little from deep sleep. I may not need more hours of sleep, I sleep eight to nine hours a night, but I try to get more hours of deep sleep.

Tenth place at the Olympics in Rio 2016 was a disappointment. In Tokyo, Petter Menning hopes for greater success.
Photo: Daniel Stiller / Bildbyrån (Source link: Dagens Nyhether)

Petter Menning uses meditation before competitions. Now he also does it to sleep.

I might meditate in the evening instead of in the morning, it makes me come down a bit in level.

He tries to fall asleep at ten in the evening.

I have children who are four and two years old and it affects sleep. We have decided that when I have a tougher training period, I will not go up with the children at night unless absolutely necessary.

Before big competitions, it can be so and so with sleep.

Then it helps to have your routines with you. You can go on adrenaline for a couple of days and compensate by sleeping during the day. But I have slept quite a bit some nights and performed well anyway. It is important to remember that too so you do not lie down and worry and sleep even worse.

If I train very hard, it can be harder to fall asleep.

He had hoped for more than a tenth place at the 2016 Rio de Janeiro Olympics.

My mother got cancer and was in hospital, everything was a bit shaky, it was not a good period in life.

In the autumn he had his first child.

You could say that then it got better.

He tries to train earlier in the afternoon so that the body has time to calm down.

The nervous system is turned on after hard workouts, especially if there is a lot of lactic acid involved, then the whole system is up and running. You might think that when you train the hardest you would fall asleep early, but if I train very hard it can be harder to fall asleep.

Perseus Karlström is used to training in the mornings but will shoot on the main sessionsto adapt to the Olympic start time.
In the same way, he adjusts sleep.
Photo: JonasLindkvist (Source link: Dagens Nyhether)

When Perseus Karlström in October 2019 took the World Cup bronze in the 20 kilometer walk, he finished after midnight, the race started at 23.30.

Then I would have shot around the clock. I tried to sleep as long as possible, I think I slept until twelve or one in the day.

The week before, he had prepared by training at 11pm in the evening.

Then I ate dinner at one or two o’clock at night, I might go to bed at three or four o’clock. It was still eight hours of sleep even though it was postponed. It was the first time I competed so late, otherwise I think half past eight is the last time I competed.

Karlström, who does not belong to the group of 17 elite athletes that SOK has chosen to get extra help to sleep well, tries to get between eight and nine hours of sleep.

I feel good if I sleep too little, everything goes much slower. It takes a long time for the body to get started and I get much more tired.

Karlström managed to change the day (and adapt to the heat) so well at the World Cupin Doha that he won a bronze medal.
Photo: Joel Marklund / Bildbyrån (Source link: Dagens Nyhether)

During the Olympics in Japan , Perseus will compete in the late afternoon.

For me, that start time is not normal. We usually start at eight or nine in the morning. The earliest I have competed is at seven o’clock, in Australia we usually compete very early to avoid the worst heat.

Ten days before the start, he will start adapting the training to the start time.

I will run the main sessions later in the afternoon instead of running them in the morning.

Before early competitions, he goes to bed at nine o’clock in the evening.

I think that the night before the competition is very important. There are many who say that the last night is not so important but I want to sleep well that night. If you twist and turn, it just feels like it takes longer until you have to step up. I usually get up around a quarter to five and have breakfast two hours before competition.

There are many who say that the last night is not so important but I want to sleep well that night.

When Karlström flies east , forward in time, he usually takes the sleep hormone melatonin to fall asleep faster.

I have taken melatonin to fall asleep faster if it is only a few days in place before competition. If it’s just a training camp, I usually do not take anything, then there may be a few nights with poorer sleep before you get into the right circadian rhythm.

He thinks he knows tricks that make the time change easier.

I also try to sleep a little more before I go so that I am rested. Itis usually a night flight to the east then I usually sleep on the plane and when we land I change immediately at the time that applies.

Swimmer Michelle Coleman feels that her body needs more and better recovery nowthat she is older and training harder.
Photo: Jonas Lindkvist (Source link: Dagens Nyhether)

Michelle Coleman thought she was keeping track of her sleep.

But I did not have that. Now I have started sleeping with the phone outside the bedroom and have a real alarm clock. I do not want anything that distracts me when I go to bed. I could see something in the social and so I went to bed with that feeling even though it may not reflect how the day was, I wanted to break that pattern.

When Michelle was younger and went to school, she trained at half past five in the morning.

It went well. Now I train harder and my body needs more and better recovery. I’m pretty good at going to bed on time, it’s about nine or ten in the evening. I want at least eight hours of sleep, preferably nine. After all, sleep increases the body’s ability to defend itself against diseases.

Coleman likes that she brings her own bed set to the Olympics in Tokyo.

The travel kit we received is good because it can really be a problem. In an Olympic village, it may not be the highest standard of beds, duvets, sheets and such things, it is more basic. It has happened that we had to buy bed mattresses on site.

Michelle Coleman has started sleeping with her mobile phone outside the bedroom.
Photo: SOK (Source link: Dagens Nyhether)

“The canoeist’s sleep trick: Puts tape on light sources” published on Dagens Nyhether 19 Dec 2020

Source Link: Dagens Nyhether

Extra Sleep Can Give Better Results Than More Exercise

Too little sleep has a negative effect on the reaction time, the immune system is weakened and there is a risk of depression.

An extra hour of sleep for elite athletes would in many cases give better results than more training, says HC Holmberg, professor of sports science at Mid Sweden University.

Picture 1 Frida Nevalainen works with the sleep project for Olympians that the Swedish Olympic Committee runs.
Photo: Jonas Lindkvist (Source link: Dagens Nyhether)

Eight hours of sleep is a benchmark for good sleep, but according to the Swedish Olympic Committee, half of all elite athletes sleep poorly and a quarter are tired during the day.

Sleep is incredibly important for recovery. We put it on the same priority as diet and fluids. Much focus has been on nutrition and fluid, but the importance of sleep may not have been understood. If you can add extra sleep, we have seen nice changes in performance, says Holmberg.

Peter Reinebo, operations manager for SOK (Swedish Olympic Committee), is involved in running a sleep project that will pay dividends in the Summer Olympics in Tokyo 2021 and the Winter Olympics in Beijing 2022.

We believe that the road to the medals begins with good sleep. This is a project that will help realize Olympic dreams, says Reinebo.

Two hours of lost sleep can significantly increase the risk of injury for young athletes.

Coordination and concentration are affected by sleeping too little, then the risk of being injured also increases, especially in contact sports, says HC Holmberg.

Two hours less sleep each night for a week means that an elite athlete can become physically exhausted much earlier than normal and the reaction time can deteriorate.

Most athletes think that they should train an extra hour, but in many cases the athletes are already at very high training volumes, an hour of extra sleep would in many cases give better results than more training, says Holmberg.

It is well known that caffeine can affect sleep, but the question is whether you can eat or drink something to sleep better.

How much, when and what to eat and drink in connection with bedtime is sometimes mentioned that foods such as cherries, bananas, spinach, almonds, kiwi and chamomile tea can indifferent ways affect serotonin and melatonin activity and thus sleep. There is still some research to be done in this exciting area, says Holmberg.

Melatonin is a sleeping pill used by athletes, but Holmberg cannot determine how widespread it is.

We have not looked at it specifically. I think some people use it, but it’s more about routines to, for example, prepare for travel between time zones. The key is education, what do you do if you are going to travel eight hours east to Asia, what should you think about?

Holmberg believes that athletes may have difficulty acknowledging sleep problems.

It can be so in some cases, some do not understand the effect of sleeping. But it may be easier to add an hour of exercise instead of an hour of sleep.

The time of day that the exercise is conducted also affects sleep.

In swimming, you have very early training times. In Australia, it has been seen that the swimmers sleep less and then you may have to add time and sleep another time of day, maybe take a power nap. Research shows that most of their elite active people sleep worse before competition, says HC Holmberg.

Everyone who is part of the Olympic team or the top and talent project can take part in the research that is conducted when it comes to sleeping well and they also get a portable bed set.

Frida Nevalainen works with the sleep project at SOK.

Who does not want a coach asleep? You have coaches in physics, tactics and the mental part, getting sleep in is a great complement for our active people, says Nevalainen.

As an ice hockey player, she has participated in the Olympics in2006 and 2010.

Now they get to learn the importance of routines around sleep in a very individual way so they can maximize their recovery, it is something I myself would have liked to take part in as active.

A selected group, ahead of the Summer Olympics in Tokyo 2021, it is about 17 active people, also receive extra training in the art of sleeping under optimal conditions.

It involves six training sessions and bed testing.

It’s about making a bed to sleep. They will have bespoke beds, duvets and pillows. But also help to create a sleeping environment that makes them sleep better. Sleep is the most important part of the recovery phase. It is also performance-inhibiting or performance-enhancing, Reinebo states.

During the Olympics in Tokyo, SOK furnishes a special apartment that goes by the working name “Lugnet”.

There are no good living rooms in the Olympic apartments where the active people will live. We want to create an environment that is quiet where there is no TV. You should be able to rest, meditate or take a power nap. You should be able to book a room but also get there spontaneously.

There are no good living rooms in the Olympic apartments where the active people will live. We want to create an environment that is quiet where there is no TV.

The beds in the Olympic Village are made of hardboard and will be snapped up.

It’s not bad stuff but supplemented with the bed sets we will have with us makes it really good, says Reinebo.

To further improve the conditions for the active, SOK will also invest in air purifiers.

The air in an Olympic village is not always good for those who have allergies and respiratory problems. These are new buildings and quite often they are not super-cleaned, there may be moisture, it is simply not inhabited and we have experienced this so many times.

Which winter athletes will get help with sleep before the Winter Olympics in Beijing 2022 will be nailed by SOK this spring.

In the battle for Olympic medals, recovery is at least as important a building block as diet and exercise. We will fight for every hour of quality sleep for the Olympians, says Sanjay Verma, sleep coach at Sleepacy who supports the Swedish athletes before the Olympics.

Reinebo only views the collaboration with a bed company positively.

We go to bed with Sleepacy, then we get opportunities for education, coaching, beds and bed sets, says Reinebo.

“Extra sleep can give better results than more exercise” published on Dagens Nyhether 18 Dec 2020

Source Link: Dagens Nyhether

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