Tip of the Week - June Recap
Coach Monika says…
More and more adults, and of course also children and teens are showing signs of tiredness during their daily undertakings. Obviously, this is an issue with many younger athletes as well or among those undergoing sudden growth spurts. It seems College and University students are likewise affected, especially in classes after the Lunch break, leading to lack of focus and concentration. Here are tips from NeuroNation Germany.
Week 1: Give High-Tech Gadget ‘A Break’ (especially at night)
The Journal of “Organizational Behavior and Human Decision Processes” published a study, showing that people, who use smart phones after 9:00 PM were more tired the next day, and therefore less resilient and able to perform under pressure. Transfer these findings toward athletes’ training or having to achieve performance standards! Being on the phone late at night makes it more difficult to fall asleep, and impedes regeneration of the body, especially if calls or communication involves the job or business decisions … take note Coaches!
Week 2: Increase Daily Fluid Intake – Stay Hydrated
Tiredness and sleepiness can be ‘triggered’ by bad circulation or limited blood flow to the brain. When drinking less, the blood becomes more viscous (‘sticky), and less blood flows to the brain, resulting in tiredness. Depending on body height, determine the daily amount of fluid (about 2 liters (about 8 cups). Have a bottle of mineral water at your office desk, and at your bedside.
Week 3: Avoid Alcohol late at Night
Most likely, children and teens may not be part of this scenario but coaches and older athletes could be affected. ‘Grabbed’ that nightcap, beer or glass of wine lately … to help you relax? Some people report that alcohol makes them sleepy and it helps them to fall asleep more easily. However, researchers found that sleep quality suffers, resulting in either restlessness or wakening sporadically because adrenalin is produced. It is recommended to avoid consuming alcohol a couple of hours prior to have optimal sleep quality.
Week 4: Stick to ‘Lean Cuisine’
The more fatty food is consumed, the more sleep disturbances can be experienced, according to the Journal of ‘Sleep Medicine.” In addition, not only sleep was affected but tiredness during the day is attributed to the consumption of fatty food. In other words, not only your body shape but also your sleep is going to benefit from proper nutrition. Keep the ‘Brain Fit’ use by engaging. We receive and absorb a lot of information during the day. In order to ‘survive’ the brain has to make imperative decisions on storing the information that is important, and ignoring the lesser one. The more we take in, the more demanding and stressful it is for our brain… and exhaustion sets in. According to the Journal of “Neuroscience”, even a disorderly or messy desk can produce fatigue and exhaustion! The best results have been attributed to engaging in ‘brain fitness’ exercises, and of course having quality sleep. ‘Brain fitness’ strengthens especially work related memory, which is responsible for sorting out the information base. The stronger and fitter the brain the less the chance of fatigue and exhaustion.