HEALTH + WELLNESS
SLEEP TIPS
FROM THE LIONESSES ’ DEN
BY EX-ENGLAND LIONESS ANITA ASANTE & SILENTNIGHT
RECOGNISING THAT GREAT PERFORMANCE - ON THE PITCH , IN THE CLASSROOM , AT THE OFFICE , AND IN LIFE IN GENERAL - AND GREAT SLEEP GO HAND-IN-HAND , ANITA ASANTE KNEW THAT SOLID SLEEP WAS INTEGRAL TO HER OWN SPORTING SUCCESS . HERE , IN CONJUNCTION WITH SILENTNIGHT , ANITA REVEALS HER TOP TIPS TO GET ALL THE SHUTEYE SHE NEEDED FOR PEAK PHYSICAL PERFORMANCE , FROM GETTING A SOUND NINE HOURS OF KIP EACH NIGHT , TO TRAVELLING AROUND THE WORLD WITH HER PILLOWS FROM HOME …
Anita ’ s Top Five Sleep Hacks :
1 . Get your head in the game .
In this day and age there are 101 distractions that can easily take your attention away from what you should be focussing on . At the very top of the list is technology , whether that ’ s your phone , iPad or the TV . In my days playing for the England women ’ s team , I made sure I switched everything off 30 minutes before bed . That was valuable time to help me dial in on what I really need to focus on at the end of the day – which was usually going over plans to stop a pacey forward running around me .
2 . Routine , routine and more routine .
As an international footballer there was often an awful lot going on at once , from media duties to training and family , so developing a reliable routine that I could depend on night after night was key . I always tried to get to bed at 10.30pm each night and wake up around 7.30am each morning , giving me a solid nine hours of sleep – which I found was the perfect amount to perform at my peak .
3 . Calm before the storm .
As a professional sportswoman I spent half of my life on the road , staying at different hotels across the world . This could very easily have taken its toll on my sleep schedule . However , I avoided that by always making wherever I was staying feel homely and zen , by adding personal touches like bringing my own pillows and spraying my lavender mist . I ’ m sure today ’ s Lionesses do the same and many of them will have their own home comforts in their hotel rooms now .
4 . Soothe that stomach .
To perform at your physical peak as a professional athlete , it ’ s vital to get a long , uninterrupted sleep .
As we all know , booze and junk food can wreak havoc after the light goes out at night . That ’ s why the evening before a big game I avoid alcohol and rich food , and the same applies to you , big exam , work presentation , day out , avoid eating or drinking anything that can wreck your peaceful slumber .
5 . The great outdoors .
Sadly , I ’ ve suffered a few injuries during my career , and I can tell that being cooped at home with an ailment does no good for your sleep routine . I noticed that not spending time outside the house left me feeling agitated , especially at night time . So , try and get at least 30 minutes of fresh air every day , even if it ’ s just popping out for a stroll .
Find more tips for your own perfect night ’ s sleep at www . silentnight . co . uk / blog / wellbeing
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