In this video mental Performance Consultant Mark Bowden talks about how napping could level up your development
Are you looking to take your football game to the next level? One often overlooked but incredibly effective way to do so is by incorporating an afternoon nap into your routine after training.
While opinions among players on whether or not to take a nap may be mixed, the benefits of doing so cannot be denied. However, it is important to note that if taking an afternoon nap negatively impacts your ability to sleep at night, it may not be the best choice for you. But for those who are able to nap and still sleep well at night, it can be a powerful tool for accelerating your development and improving your abilities on the pitch.
When we practice and train, we are physically strengthening the connections between neurons in our brains, leading to improvements in our skills. However, sleep is also crucial for our brains to process and solidify these improvements. During sleep, a variety of important processes take place in the brain, including accelerating the improvements made during the day.
To take full advantage of this, it is best to have your nap as close to the end of training as possible, whether that be within the next hour or even 30 minutes. The nap does not need to be long, 20-30 minutes is sufficient. During this time, it is also beneficial to clear your mind and avoid distractions such as thinking about the past or future, or using your phone.
It may seem strange that such a small change in your routine can make such a big impact on your game, but when you understand the incredible power of the brain and how it is constantly working to help us, it becomes clear that by utilizing it to our advantage, we can truly level up our performances and advance our careers.
If you are looking to learn more about how to utilize your brain to play the best football of your life, be sure to check out the Fearless Footballer program here on my website. It is completely free and will revolutionize your game. If you are a pro player, you can also find information on how to work with Mark Bowden personally to level up your performances and advance your career.
One important factor to consider when incorporating an afternoon nap into your routine is the timing of your training sessions. Studies have shown that the optimal time for a nap is usually between 1-3 PM, with the most beneficial nap duration being around 20-30 minutes. It's also essential to have a consistent nap schedule, taking a nap at around the same time every day, will help your body to adjust better and also increase the chances of having a quality nap.
Additionally, it's important to create a comfortable environment for your nap. A cool, dark, and quiet room can help to facilitate relaxation and sleep.
It's also beneficial to be in a relaxed state of mind before going to sleep to ensure a better nap, you can use relaxation techniques such as deep breathing, yoga, or meditation.
Another important factor that can improve the quality of your nap is your diet and hydration level. Eating a light and healthy meal before taking a nap can help to reduce sleep onset time, while drinking enough water can prevent dehydration that can cause sleep disturbance.
Lastly, a nap after training can not only help with your physical performance but also with your cognitive function, including reaction time, attention, and decision-making. Studies have shown that after a nap, the brain is better able to consolidate information and make new connections, which can lead to better learning and memory.
In summary, incorporating an afternoon nap into your routine after training can have a tremendous impact on your physical and cognitive performance. By keeping in mind the optimal timing and duration of your nap, as well as creating a comfortable environment, remaining hydrated and well-fed, and being in a relaxed state of mind, you can maximize the benefits of napping and take your game to the next level.