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KEY POINTS:

1. Calming down in the hours before you want to fall asleep is crucial.

2. The blue light from electronic devices affects the release of melatonin, the sleepy hormone.

3. If you’re on your devices late at night, this will affect your ability to fall asleep and your sleep quality.

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More on defending your last hour

A recent study looked at the sleeping habits of NBA basketball players over several years. They found that when players tweeted late at night (when they should have been sleeping!), they didn’t perform as well the next day. They actually had a lower shooting percentage compared to the games when they weren’t up late the night before tweeting.

Remember how we discussed keeping your bedroom dark in order to get a good night sleep? Keeping your bedroom dark is great - but you also have to consider what you do BEFORE you’re trying to fall asleep.

This is because melatonin (the sleepy hormone) is affected by all kinds of light - especially the light that comes from screens. This means if you are up late on your computer, on your phone, or watching TV, you’re stopping melatonin from being released. It’s no wonder you can’t fall asleep after that.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.