O υπνος είναι η πιο σπουδαία μορφή παθητικής αποκατάστασης.
Κατά την διάρκεια του ύπνου ο οργανισμός καταφέρνει να προσαρμοστεί στα σωματικά και ψυχικά φορτία που δέχτηκε στην διάρκεια της ημέρας.. Οσο αφορά τον ύπνο πρέπει να λάβουμε υπόψιν μας τα εξής :
1) Είναι σημαντικό για τους αθλητές να κοιμούνται αρκετές ώρες ( τουλάχιστον 7-9 ώρες) κατά της διάρκειας της νύχτας.
2) Eνας μικρός μεσημεριανός ύπνος μας προσφέρει ζωντάνιεια και συνιστάσται για όλους τους ανθρώπους και κυρίως για τους αθλητές που προπονούνται δύο φορές την ημέρα. Ο μεσημεριανός ύπνος είναι πρωτιμότερο να μην υπερβαίνει την μία ώρα και να ακολουθεί το μεσημεριανό γεύμα.
3) Πρέπει να κοιμόμαστε σε δωμάτια όπου δεν μπαίνει φυσικό φως. Η έκκριση της μελατονίνης που είναι απαραίτητη για την αποκαταστασή μας μεγιστοποιείται κατά την διάρκεια της νύχτας και όταν απουσιάζει το φυσικό φως. Πολλοί αθλητές χρησιμοποιούν χάπια μελατονίνης και είναι πολύ ευχαριστημένοι από τα αποτελέσματα.
4) Οι αθλητές πρέπει να προσπαθούν να έχουν ένα σταθερό πρόγραμμα όσο αφορά την ώρα που πηγαίνουν για ύπνο καθώς επίσης και όσο αφορά την ώρα που ξυπνούνε. Ρυθμίζοντας την ώρα που ξυπνάμε μπορούμε να ρυθμίσουμε την ώρα που θα κοιμηθούμε πιο έυκολα από το να κάναμε το αντίθετο. Για να πετύχουμε την σταθερότητα στο ωράριο του ύπνου μας πρέπει επίσης να γυμναζόμαστε και να τρώμε βάσει ενός σταθερού ωραρίου προγράμμα.
5) Για να αποκτήσουμε ένα σταθερό πρόγραμμα ύπνου πρέπει να αποφύγουμε τα προιόντα που περιέχουν καφείνη, αλκοόλ, νικοτίνη καθώς και τα γεύματα που είναι υπερβολικά πλούσια σε πρωτείνες.
6) Οταν πλαγιάζουμε πρέπει να επιδιώκουμε να διώξουμε όλες τις σκοτούρες της καθημερινής μας ζωής. Αυτό μπορεί να γίνει χρησιμοποιώντας διάφορες τεχνικές όπως : ακούγοντας ήρεμη μουσική ( κυκλοφορούν cd ειδικά για αυτό τον σκοπό), πραγματοποιώντας ειδικές ασκήσεις αναπνοής και ασκήσεις χαλαρώματος των μυών μας.
7) Εαν μετά από 30 λεπτά που πλαγιάσαμε και κλείσαμε το φως δούμε ότι δεν μπορούμε να κοιμηθούμε είναι καλό να σηκωθούμε από το κρεββάτι και να κάνουμε μία από τις τεχνικές που ήδη αναφέραμε.
Εαν ξυπνήσουμε κατά την διάρκεια της νύχτας μπορούμε να χρησιμοποιήσουμε μία από τις τεχνικές χαλάρωσης που αναφέραμε.
Κείμενο : Γιάννης Ψαρέλης, Προπονητική Ομάδα Smart sport & Συντακτική Ομάδα TriathlonWorld (Email : firstname.lastname@example.org)
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