Rory McIlroy, already a titan in the world of golf, etched his name into the annals of sporting history by becoming the first European golfer to clinch a career Grand Slam at The Masters on Sunday night.
Despite being one of the most naturally gifted golfers on the planet, it’s McIlroy’s rigorous routines both on and off the green that have been instrumental in his phenomenal success. Focusing on sleep and rest is a crucial part of his routine away from the course, enabling him to deliver peak performance when it counts the most.
Last week, on a WHOOP podcast, McIlroy shared the key habits he follows to ensure a good night’s sleep. He revealed: “Caffeine consumption gets cut off at about 2pm for me. I’m trying to eat at least two hours before bedtime, and I am taking magnesium…”
He added: “My blue light-blocking glasses go on at about 5pm or 6pm – those are great. Sometimes, I’ll do some heat, whether it is an Epsom salt bath or a sauna. I will try to do that at nighttime – that’s really it.”
George Sfintescu, a sleep expert at specialist bed manufacturer Get Laid Beds, has discussed the effectiveness of these habits and how Brits can incorporate them into their daily routine to enhance their sleep quality.
Many of us are guilty of having our evening meal too close to bedtime, whether it’s due to late-night work or social engagements. Unfortunately, this habit can disrupt our body’s natural circadian rhythm and lead to indigestion, resulting in broken sleep.
By adopting McIlroy’s rule of eating at least two hours before bed, Brits can allow their bodies ample time to digest food, reducing the risk of nighttime disturbances. In situations where eating closer to bedtime is unavoidable, choose light, easily digestible meals that include complex carbohydrates, protein and healthy fats.
A bowl of Greek yoghurt with honey and berries is a perfect example.
While most of us understand the negative impact of caffeine on our sleep patterns, many don’t realise how long it stays in our system. Caffeine has a half-life of five to six hours, which means if you have a coffee at 4pm, a significant amount will still be in your system at 10pm.
Caffeine blocks adenosine, the chemical responsible for making us feel sleepy, thus making it harder to fall asleep. While not everyone may need to strictly stop caffeine intake at 2pm, it’s worth considering when you’re having your last cup of coffee or caffeinated drink.
If you’re currently struggling with sleep, it might be wise to have your final caffeine hit a few hours earlier.
The effectiveness of a particular health supplement can vary from individual to individual, but it’s easy to see why the Northern Irishman highlighted the crucial role that magnesium and L-Theanine play in securing a good night’s kip.
Magnesium is key in regulating GABA (gamma-aminobutyric acid) – a neurotransmitter in the central nervous system that encourages relaxation and sleep.
Consequently, a lack of magnesium can disrupt sleep. However, if your levels are already adequate, additional supplementation might not make a significant difference.
L-Theanine, found in green tea, fosters alpha brain waves and tranquillity without causing drowsiness.
While taking either or both of these supplements may not revolutionise your sleep, the numerous benefits of sipping a green tea before hitting the hay make it a habit worth considering.
For those who aren’t fans of green tea, L-Theanine capsules can be easily found online and in wellness shops.
After 5pm, donning blue light blocking glasses could be a game-changer for sleep health. The impact of scrolling on phones or using laptops before hitting the hay is significant due to the blue light exposure that hampers our slumber.
George adds: “Blue light exposure disrupts your body’s internal clock and suppresses melatonin – your body’s sleep hormone – causing you to feel awake when in reality you want to fall asleep.
“Although blue light blocking glasses are the most effective way of cutting your exposure, simply making a conscious effort to limit phone use and time on digital devices before bed can go a long way to improving your ability to fall asleep.”
Cranking up the heat with Epsom salt baths or a nighttime sauna session may well be your ticket to a blissful night’s kip. Elevating your body temperature only to let it cool down pre-slumber is a top tip for inducing sleepiness.
Why? Well, your body gets into night mode by dropping its core temperature come evening.
McIlroy swears by his regimen of hot Epsom salt baths and sauna sessions, but truth be told, a regular hot bath before bed does wonders too.
While athletes tend to opt for an Epsom salt dip to aid muscle recovery and ease tension, the rest of us might find that a simple bubble bath hits the spot just right.
As previously noted, your body temperature needs to decrease to initiate sleep, and a cooler room can enhance the duration of your deep sleep. Therefore, maintaining a cool environment in your bedroom is crucial for quality sleep.
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