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Why is it hard to sleep after a match?

Why is it hard to sleep after a match?

Author - Jo Cobbe

We all know the importance of a good night’s sleep for recovery post match, but do you ever find yourself feeling alert and wide awake and, at the same time, physically exhausted?

There are a few reasons for this:

Hormone high - High levels of exercise and competitive excitement release adrenaline and norepinephrine. Whilst adrenaline levels fall quickly after exercise, studies have shown that levels of norepinephrine may stay elevated for up to 48 hours.

Hydration and body core temperature -  Exercise increases the body core temperature and your level of hydration influences your ability to cool your body down. Dehydration also can increase the heart rate. These factors all lead to the body temperature remaining higher and impacting on restful sleep.

Too soreWith high intensity, long endurance exercise, we can often feel sore after. This may be due to an accumulation of lactic acid, but it is not proven. Gentle mobility & flexibility exercises can help to realign the body and calm the mind.

Here a few tips to encourage a restful, good night’s sleep:

1. Create a cool sleeping environment- this will help to regulate your core body and skin temperature

2. Drink plenty of fluids- rehydrate and replenish your electrolytes

3. Proactively cool down- have a short mobility and breath routine to help calm the mind and release the body.

Here is a 10 minute rest & recovery routine to help you easily drop off and enjoy a good night’s sleep.