Rest and Recovery – Practical Ways to Improve Sleep, Decrease Stress and Maximize Performance

Train, eat, rest, repeat. You may be thinking, “Ok, but is the ‘rest’ really necessary? How can I outwork the competition if I’m letting up?” If you had that thought, you’re not alone. It’s a common misconception that rest is for the weak of heart or the lazy. While it may seem counterintuitive at first, proper rest is one of the key components to achieving maximum potential. In this article we will focus on practical ways that you as a swim athlete can improve your sleep and decrease stress levels – therefore maximizing recovery and performance.

One of the most tried and true ways to improve your sleep is to keep a regular schedule. Just like you train your body in the pool and during dryland, you’re also training your body when to sleep. With a regular schedule your body will know when to release calming hormones before bed, and stimulating hormones when it’s time to wake up. While meets will likely start and end at different times, your practice times and school schedule will likely be consistent throughout the week. Simply adjust as needed on weekends. According to the National Sleep Foundation, recommendations for ages 6-13 are 9-11 hours, 8-10 hours for ages 14-17, and 7-9 hours for 18+.

Caffeine is our next topic. We do not recommend athletes under 18 supplement with it. Why? While it CAN enhance performance when used properly, it brings with it a host of problems for young athletes. Too much of it affects sleep quality and duration, which in turn affects the hormones that control appetite and metabolism. Ultimately, this detracts from optimal body composition and performance. Caffeine can also negatively affect the gastrointestinal tract, creating the perfect recipe for an upset stomach or acid reflux. Relating to stress, caffeine can cause anxiety, restlessness, and irritability. Anxiety releases a hormone called ‘cortisol’ which inhibits muscle growth and causes the body to store more fat. In a nutshell, caffeine is very hard to keep in check. If you get the ok from your doctor to use it in the appropriate amounts, make sure you are aware of the potential side effects on your sleep and stress. For more info on the topic of caffeine, check out our article on the website.

A well-balanced diet cannot be overstated in its effect on sleep, stress, and recovery. What does this mean for the elite swimmer? There is no one-size-fits-all diet, however there are general principles that will help your body stay in optimal condition. Eating frequently throughout the day (5-8 small meals) is a great place to start. Eating enough is crucial to keeping your hormones in check, including stress hormones. It also ensures that you won’t try to play “catch up” at the end of a long training day, eating everything in sight. Eating a large meal before bedtime can cause stomach issues and affect your sleep quality. Equally important to frequency/amount of food is quality of food. Athletes need a variety of complex carbohydrates, complete proteins, and healthy fats. Your body literally can’t recover properly without them. A well-balanced diet does NOT mean eating the SAME amount of carbohydrates, protein, and fat; but it does mean intentionally including all of these. Quality matters because these three macronutrients contain micronutrients (vitamins, minerals, etc.) in varying levels. The greater the quality, the greater the impact on recovery. There are several helpful documents on the SwimStrong Dryland Website if you are wondering what a diet consisting of these things might look like for a swimmer (PowerPoint – Nutrition for Developing Swim Athletes, PowerPoint – Swim Meet Nutrient Timing, SwimStrong Dryland Grocery List).

Last but not least, master the art of the brain dump. First on our list: electronics. We recommend limiting screen time throughout the day (helps reduce stress levels), and turning off electronics at least 30 minutes before bedtime. The blue light stimulates our brains and makes it harder to fall asleep. Another great way to “brain dump” is by writing/journaling. Can’t fall asleep because you have a laundry list of assignments due this week? Write down every single one and when you plan to work on it. Feeling anxious? Try journaling about it. It may sound simple or even silly, but can make a big difference. Some other ideas that may help clear your brain: get outside, practice deep breathing, take time to reflect/meditate/pray, volunteer and help others.

Improving sleep and decreasing stress levels are important steps to maximize recovery. Keeping a regular schedule, avoiding caffeine, eating a well-balanced diet, and mastering the art of the brain dump are a great place to start. If you aren’t used to incorporating any of these yet, that’s ok! Pick one to start with – once you have it down pat, you can add another onto your list of superpowers.

Disclaimer:

All nutrition information presented and written within SwimStrongDryland.com are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health – care professional. Each individual’s dietary needs and restrictions are unique to the individual. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or supplement.