Za boljši spanec…*zdeh*

Posted: 21/08/2011 in Poškodbe preventiva in rehabilitacija, Počitek in regeneracija
Oznake: , , ,

Dragi bralci, preljube bralke,

minulo nedeljo smo si v prispevku Nedelja: čas za počitek in regeneracijo ogledali nekaj (preprostih) načinov, kako lahko izboljšamo svoje obnovitvene procese. S poletnim soncem razbeljena krona pričujočega tedna pa je – v vsej svoji bohotni lenobnosti – več kot primerna za to, da svoje znanje še poglobimo in si nekoliko podrobneje ogledemo enega od poglavitnih kosov v regenerativni sestavljanki, namreč spanec. Toda – zakaj bi se nekdo, ki se ukvarja z vadbo sploh trapil z nečim dozdevno tako osnovnim in preprostim, kot je spanje? Rednim bralcem in bralkam sedaj že dobro znani Mike Robertson v članku Sleep 101 odgovarja takole:

The 3 key components of seeing progress, regardless of your goals, are training, nutrition and recovery.

Obviously, more than a few people are talking about training on “teh Interwebz” these days.  And of the course, over the past decade, nutrition is getting more and more coverage as well.

The question I have is this: Why aren’t we talking about recovery? And along those same lines, why aren’t we talking more about sleep?

Regardless of whether your goal in training is fat loss, building muscle, getting stronger, or dominating kids in the athletic arena, enhancing the quality and quantity of your sleep can provide huge dividends.

Temu pa sledi navedba nekaj ključnih komponent trden, globok spanec:

1. Developing a routine

  • Take a shower or bath before bed.
  • Do some static stretching.
  • Find something quality to read and read it.
  • Minimize caffeine and booze.
  • Get rid of technology.
  • Perform the “brain dump” (i.e. Write down ideas (=get them out of your head) that bother you etc.)
  • Go to bed and wake-up at the same time daily.

2. Optimizing the environment

  • Find a comfortable temperature to sleep in. (Good luck with this in the following week! Hehehe.)
  • Get your sleeping environment as dark as possible. (aka Luke, come to the dark side. :))
  • Use some “white noise”.
  • Clean sheets.

3. Improving sleep while traveling

  • Get it dark!
  • White noise.
  • Stick with the routine whenever possible.

4. Advanced techniques

  • Progressive relaxation
  • Deep, diaphragmatic breathing (some of us are well acquainted with this particular technique :P)
  • Visualisation
  • “Corrective” sleeping
  • (Sebahudin’s addition) Meditation

Za tiste, ki ste v dvomih, ali bi se res lotili branja članka, posvečenega izključno spanju, še zaključne Robertsonove besede:

I’m sure you’re impressed that I just wrote over 2,000 words on the topic of sleep, but it really is that important.  I sincerely hope you’ll try out some of these techniques to aid in taking your sleep to the next level.

Tudi sam se iskreno pridružujem željam, izraženim v zadnjem stavku.

Želim vam lep preostanek te čudovite nedelje,

vaš Sebahudin

Advertisements

Oddajte komentar

Fill in your details below or click an icon to log in:

WordPress.com Logo

Komentirate prijavljeni s svojim WordPress.com računom. Odjava / Spremeni )

Twitter picture

Komentirate prijavljeni s svojim Twitter računom. Odjava / Spremeni )

Facebook photo

Komentirate prijavljeni s svojim Facebook računom. Odjava / Spremeni )

Google+ photo

Komentirate prijavljeni s svojim Google+ računom. Odjava / Spremeni )

Connecting to %s