In fact, he starts each session with the same question: \u201cHow much sleep did you get last night?\u201d Being well-rested is crucial for both safety and success\u2014which is why he has been known to send clients home if he doesn\u2019t like the answer. <\/p>\n\n\n\n
\u201cSimple drills and exercise become impossible without proper amounts of sleep,\u201d Liggin says.<\/p>\n\n\n\n
Whether your peak performance takes place on a playing field or behind a desk, Liggin has some pro advice that can improve the quality of your sleep. Here are his top tips.<\/p>\n\n\n\n
Jamal Liggin\u2019s sleep tips<\/h2>\n\n\n\n
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Jamal Liggin and Odell Beckham Jr.<\/em><\/p>\n\n\n\n The most important aspect of good sleep is simply getting enough of it. We know that adequate sleep is necessary for\u00a0cognitive function<\/a>, but it\u2019s also essential for\u00a0physical performance<\/a>. <\/p>\n\n\n\n Moreover, says Liggin, high-intensity training requires focus, and \u201cif the client is tired there are higher chances of injury.\u201d<\/p>\n\n\n\n During deep sleep, our muscles\u00a0relax<\/a>, so stretching before bedtime not only relieves tension from a day\u2019s workout but also helps put our body into \u201csleep mode,\u201d Liggin says. <\/p>\n\n\n\n Physical and mental tension are closely linked, which is why experts also\u00a0recommend<\/a>\u00a0\u201cprogressive muscle relaxation\u201d (often used as part of meditation) for those who struggle to get to sleep. <\/p>\n\n\n\n This technique involves tensing and releasing individual muscle groups to relieve tension throughout the body.<\/p>\n\n\n\n Liggin says that, surprisingly, many of his clients forget to drink enough water. After a long day of training, it\u2019s crucial that top athletes stay hydrated, especially because they can lose fluids during the night, which in turn can\u00a0disrupt<\/a>\u00a0sleep. <\/p>\n\n\n\n Dehydration at night can lead to a parched throat (which can cause snoring and hoarseness) and muscle cramps. Drinking water in the morning will help replenish any fluids lost overnight.<\/p>\n\n\n\n This is another great way to \u201cwind the body down,\u201d according to Liggin. A hot bath or shower (or a stint in the sauna) can help to soothe and loosen sore muscles, which in turn\u00a0signals our body<\/a>\u00a0that it\u2019s time for bed. <\/p>\n\n\n\n The key is to leave about 90 minutes between the shower and bedtime in order to give your body a chance to cool down.<\/p>\n\n\n\n Liggin says some of his clients like to take a midday nap after morning workouts, but he advises them to snooze for no more than one hour. \u201cOtherwise,\u201d he says, \u201cit\u2019s harder to go back to sleep later that night.\u201d <\/p>\n\n\n\n Napping is a\u00a0contentious<\/a>\u00a0topic among sleep experts. Most agree that naps should be between 20 minutes and 30 minutes, and certainly no longer than an hour. <\/p>\n\n\n\n The important thing is to establish a consistent sleep-wake schedule, and naps (although sometimes necessary) can disrupt that schedule. <\/p>\n\n\n\n Long naps can leave us groggy for the rest of the day, which is detrimental for athletes in training. If you find yourself needing long naps frequently, talk to your doctor.<\/p>\n\n\n\n Spicy food can upset the digestive system and cause fitful sleep. According to the\u00a0New York Times<\/em><\/a>, which reported on an Australian sleep study, there are several reasons: \u201cAn obvious possibility is\u00a0indigestion. <\/p>\n\n\n\n But scientists also noted that after eating spicy meals the subjects had elevated body temperatures during their first sleep cycles, which has been linked in other studies to poorer sleep quality.\u201d <\/p>\n\n\n\n In general, it\u2019s not a good idea to eat\u00a0too much<\/a>\u00a0before bedtime, but if you find yourself eating late, avoid spicy food at all costs.<\/p>\n\n\n\n Staring at your phone and browsing social media is the \u201cultimate killer when trying to go to bed,\u201d Liggin says. This habit tends to take valuable time away from other more helpful pre-sleep rituals. <\/p>\n\n\n\n More importantly, backlit screens flood our eyes with\u00a0blue light<\/a>, which prevents our brains from secreting melatonin. <\/p>\n\n\n\n This hormone is crucial to establishing our natural sleep\/wake cycles and prompting the onset of drowsiness. <\/p>\n\n\n\n If you must look at screens late at night, try using an app to filter out blue light or consider wearing tinted glasses that do the same.<\/p>\n\n\n\n Athletes and other highly active people tend to consume a lot of energy drinks as a way to replenish lost electrolytes. Liggin strongly discourages consuming sugary beverages before bedtime. <\/p>\n\n\n\nGet at least 6 to 8 hours of sleep<\/h2>\n\n\n\n
Stretch for 10 to 20 minutes before getting into bed<\/h3>\n\n\n\n
Drink a bottle of water before bed, and another in the morning<\/h3>\n\n\n\n
Take a hot bath or shower before bed<\/h3>\n\n\n\n
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<\/figure>\n\n\n\nLimit daytime naps to one hour<\/h3>\n\n\n\n
No spicy foods before bedtime<\/h3>\n\n\n\n
Get off the phone<\/h3>\n\n\n\n
Reduce sugar intake one hour before bed<\/h3>\n\n\n\n