Sleep is one of those things, like water, that we all know is important but we take for granted. Unfortunately, performance dips fast if you don’t get enough but I’m here to help you with that. Follow these general rules for a better night’s sleep and improved concentration levels during the day.

How long?

People in the know recommend around eight to nine hours sleep per night but you need a minimum of six hours sleep to perform well over a long period of time, which includes a twoor three-day tournament. This sleep should be deep and uninterrupted – and preferably not preceded by a marathon stint down the pub.

A good night’s sleep?

The sleep you get should be the same as you’ve had in the few weeks leading up to the event and continued right through the competition. Maintaining a similar level of sleep is important for the body to function at its best. In order to get a good night’s kip you have to leave sufficient time for the sleep and get to bed in a timely manner. You can’t force yourself to go to sleep but there are ways to make it easier to drift off.

Pre-bed routine

You should develop a going-to-bed routine that you can use in the 30 or so minutes before hitting the hay. Do something each night in the lead up to the event that does not involve much thought or strenuous movement, with the aim of slowing down your mind and body, subconsciously programming yourself to know that it’s soon time to sleep. So, at the same time each night, do something repetitive like folding and putting away the laundry. Adopt a similar routine when you’re at the tournament and your mind will drop into a lovely pre-slumber readiness.

Sleeping supplements

Try not to resort to taking supplements but you may find the following useful – especially the night before it all kicks off. But make sure you try these out before you get to the tournament to gauge your reaction to them – you don’t want any last-minute surprises!
Valerian root
This is nature’s herbal sleeping pill. It gently aids restful sleep, helping you drift off easier. Take infrequently and for a maximum of three consecutive days. Go for a quality brand and use between 300-600mg of the dried herb. You can buy 60 Standardised Valerian Root Capsules (250mg) from www.gnc.co.uk for £6.29.
Magnesium
If valerian helps you drift off to sleep magnesium can help keep you asleep. It’s a muscle relaxant that aids restful sleep by relaxing the whole body. For your purposes 300-400mg is more than enough. You can score 90 capsules of Potassium Magnesium Aspartate Vegicaps from www.discountvitamins andherbs.com for £12.14.