How Can Busy Women Prioritize Sleep?
“Let her sleep, for when she wakes, she will shake the world.” — Napoleon Bonaparte
Professional cheerleaders are often busy during the day. You need to practice your dance routines and do school or housework at the same time. After a whole day of activities, your body needs to recover and be in top shape for the next day. This is where sleep comes in. Pro cheerleaders need to have enough sleep to conquer the world of cheerleading.
However, it may be hard for you to get proper sleep, especially when you’re so busy juggling your duties on and off the field. Other factors like caffeine, late-night practices, or hormonal changes can also affect your sleep.
If you have difficulties sleeping, here are 5 tips to help you get that needed quality rest each night.
1. Develop a regular sleep schedule
Establishing a regular sleep routine can help your brain recognize when you are about to go to sleep. If your brain is wired to your bedtime schedule, it will send signals within your body to make you feel tired accordingly.
You also need to pick the right time for your sleep. Our bodies get the most recovery from 10:00 PM to 2:00 AM. You may feel tired the next day when you do not sleep during this time. If you are already used to sleeping late, try to gradually work your way up by committing to sleep at 10 PM once this week, then two or three days next week.
2. Take a Warm Bath or Shower Before Going to Bed
As a pro cheerleader, you need to include a warm bath or shower after a busy, tiring day to soothe your sore muscles. It also prepares you to sleep by making you feel calm and relaxed. Furthermore, several studies confirmed that a warm bath or shower before bed leads to longer and better sleep quality.
3. Keep Your Bedroom Dark, Quiet, and Cool
Sleeping in a comfortable environment promotes a more peaceful and calming effect when you sleep. Your bedroom should be dark, quiet, and cool to lessen the time it takes for you to sleep. Wear light clothing and use comfortable bed sheets.
4. Reduce Your Caffeine and Nicotine Intake
Caffeine and nicotine are stimulating substances, and too much intake can disrupt your ability to fall asleep. Caffeine can stay in your system for six hours, making it challenging to sleep six hours after your last cup. Consuming nicotine can also cause sleep disturbances and sleep-related disorders like insomnia and sleep apnea.
5. Try listening to soothing music
If your mind is still wandering even when you are tucked in bed, try to listen to soothing music. Music can make you feel more rested and help you fall asleep quickly. Choose music that is not too loud and too upbeat. Also, be careful with headphones and earbuds, as they can damage your ear when the volume is too high. Instead, try using a speaker and set it up near your bed.
Conclusion
Prioritize sleep as it improves your overall well-being. Getting a good night’s sleep is just as important as having a healthy diet and exercising regularly. Get enough sleep to reach your peak!
Read more articles below:
- How to Balance Your Pro Cheer Duties and Your Day Job Without Burning Out
- Pro Cheer Happiness Habits to Practice Daily
- Pro Cheer Wellness: Ways to Quickly Calm Down When You Feel Overwhelmed
- 7 Morning Routine Hacks for a Calmer Day
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