The Woman Who Helps NBA Stars To Sleep: Stop Having Showers Just Before Bed! Dr Cheri Mah

Introduction

In this tutorial, we will explore the insights shared by Dr. Cheri Mah, a sleep scientist specializing in the relationship between sleep and athletic performance. Understanding these key concepts can help you improve your sleep quality, enhance your performance, and adopt better habits for a healthier lifestyle.

Step 1: Understand the Importance of Sleep

• Recognize that sleep plays a vital role in cognitive performance and physical ability.
• Acknowledge common misconceptions about sleep, such as the belief that you can "catch up" on lost sleep.

Step 2: Assess Your Sleep Schedule

• Identify whether your current sleep schedule is impacting your performance.
• Note that athletes, including NBA players, have been shown to perform better with optimized sleep schedules.
• Aim for 7-9 hours of quality sleep per night.

Step 3: Create a Sleep-Friendly Environment

• Control the bedroom temperature to enhance sleep quality; cooler rooms generally promote better sleep.
• Limit noise and consider using white noise or calming music if it helps you relax.

Step 4: Adjust Your Pre-Sleep Routine

• Avoid showers just before bed, as they can raise your body temperature and disrupt sleep onset.
• Develop a calming bedtime routine, which could include reading or gentle stretching.

Step 5: Be Mindful of Food and Drink

• Pay attention to food timing; avoid heavy meals close to bedtime.
• Cut out caffeine and alcohol in the hours leading up to sleep, as they can interfere with sleep quality.
• Consider incorporating sleep-friendly snacks, such as those rich in magnesium or tryptophan.

Step 6: Address a Racing Mind

• If your mind races at night, try journaling your thoughts earlier in the evening.
• Consider mindfulness or meditation practices to calm your mind before bed.

Step 7: Explore Napping Wisely

• Understand the concept of a "nappucino," which combines a short nap with caffeine consumption.
• Limit naps to 20-30 minutes to avoid grogginess.

Step 8: Recognize Sleep Disorders

• Be aware of conditions like sleep apnea, which can significantly impact sleep quality.
• If you suspect you have a sleep disorder, consult a healthcare professional.

Step 9: Educate Others About Sleep

• Share your knowledge about the importance of sleep with friends and family.
• Encourage discussions about sleep habits and prioritize sleep as a community value.

Conclusion

Improving your sleep is essential for enhancing performance and overall well-being. By understanding the significance of sleep, adjusting your habits, and creating a conducive environment, you can make meaningful changes. Start implementing these steps today for better sleep quality and performance.