15 Tips To Achieve Quality Sleep As A Football/Soccer Player

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A shocking amount of football/soccer players is dealing with various sleeping disorders.

This can directly impact their performance and recovery in a negative manner, and even cause some major health issues in the long term.

In today's video, we're gonna go over 15 small details/tips you can add to your daily life to optimize your sleep and gain all the benefits it has to offer.

#football #soccer #sleep #sleeptips #recovery #performance #sleepquality

TIMESTAMPS:

00:00 - The MAGIC "Pill"
00:35 - Are You Sleeping Enough? (Sleep Quantity)
01:18 - The Circadian Rhythm & Why You NEED To Keep It Stable
01:52 - The Recovery "PILL" (+6 Optimization Tips)
02:08 - The 10-3-2-1 Formula
04:39 - Do NOT Underestimate These...
05:08 - Especially THIS! (+ 4 Exercises)
06:11 - Let Go Of Your Thoughts
06:31 - OPTIMIZE Your Bedroom
07:02 - Take Care Of The Basics.

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REFERENCES

[1] Landolt HP, Dijk DJ, Gaus SE, Borbély AA. Caffeine reduces low-frequency delta activity in the human sleep EEG. Neuropsychopharmacology. 1995 May;12(3):229-38. doi: 10.1016/0893-133X(94)00079-F. PMID: 7612156.
[2] Sargent C, Roach GD. Sleep duration is reduced in elite athletes following night-time competition. Chronobiol Int. 2016;33(6):667-70. doi: 10.3109/07420528.2016.1167715. Epub 2016 Apr 20. PMID: 27097227.
[3] Shinomiya K, Inoue T, Utsu Y, Tokunaga S, Masuoka T, Ohmori A, Kamei C. Hypnotic activities of chamomile and passiflora extracts in sleep-disturbed rats. Biol Pharm Bull. 2005 May;28(5):808-10. doi: 10.1248/bpb.28.808. PMID: 15863883.
[4] Goldstein ER, Ziegenfuss T, Kalman D, Kreider R, Campbell B, Wilborn C, Taylor L, Willoughby D, Stout J, Graves BS, Wildman R, Ivy JL, Spano M, Smith AE, Antonio J. International society of sports nutrition position stand: caffeine and performance. J Int Soc Sports Nutr. 2010 Jan 27;7(1):5. doi: 10.1186/1550-2783-7-5. PMID: 20205813; PMCID: PMC2824625.

Music:

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Track: Autumn — KV [Audio Library Release]
Music provided by Audio Library Plus
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#footxfit #levelUP #football #soccer #sleep #sleeptips #recovery #performance #sleepquality