#030 Help! I Can't Sleep Post Jiu Jitsu

Join John and Matty as we discuss how to get better sleep post jiu jitsu! Jiu Jitsu and Sleep In hard training and you’re fighting, or flying. It may not be either, but it’s how your body perceives the stress of someone trying to choke you, or catch your limbs, whether you’re playing or not. In this type of training you’re using your sympathetic nervous system, which is responsible for these high stress situations. It’s like a car revving in order to keep up with the traffic. Slow Down Slowly From fight, or flight, you transition to rest and digest, otherwise known as your parasympathetic nervous system. It's why you need to build good sleep habits with a sleep ritual. Give Sleep a Chance Your sleep ritual is a predetermined set of behaviours that helps you to make the transition between being awake and being asleep. These behaviours tell your brain: Hey, it’s time to calm down now. Stop thinking about that submission you nailed, and focus on shut-eye. Here are some tips to get you started: + Decide on a bedtime, and work backwards 1-2 hours ahead of it. + Limit your caffeine to the morning. None after 2pm! + 1 to 2 hours before bed, take out a piece of paper and do a "brain dump.” + Turn off all electronic screens (TV, computer etc.) an hour before bed. + Make yourself some decaf tea, listen to soft music, and read something light. + Keep your bedroom cool. Develop Your Own Sleep Ritual Find what works best for you. The benefits of high quality, restful, regular sleep will have you winning on the mats and off. References: Matty and I aren't sleep experts. We've compiled this information from the following resources, and these are here for you to explore for yourself. 1. Joe Rogan Experience #1109 - Matthew Walker 2. Hacking Sleep - Brian St Pierre 3. All About Sleep - Ryan Andrews Hope you enjoy this episode and it helps you get some better sleep! As always, let us know what you think. We love hearing your comments and feedback. Yours in jits, John & Matty