Getting good sleep is important in all aspects of good health so make sure you get a good night's sleep. 

I have had to work a grave-yard shift in the past, and I have heard that working this shift can take years off your life. For this reason, try to avoid graveyard shifts whenever possible.

Routines Are Important

Having a regular day or afternoon job is important so you can be awake during the day and sleep at night which is part of the natural sleep cycle. Your chances of depression and many other health diseases are increased if you are required to work a graveyard shift.

When I was younger, I would only get 5-6 hours of sleep per night because this was not important to me and I thought sleep was a waste of time.  As I got older and wiser, I realised that getting a good night's sleep is important and benefits my good health in many ways. I now make it a priority. 

Getting a good night's sleep can include: 

• Have a good mattress
• Comfy pillow
• Pillow between knees (snake) 
• Warm, comfy blankets 
• Dark room 
• Quiet room with no noise, or earplugs
• Phone turned off or on silent mode
• Alarm clock to wake up
• Cool in room

Drink water before bed to neutralise your system and maintain a consistent sleep schedule.

Sleeping pills should not be taken if possible as you will sleep when tired.

Try not to eat within 4 hours of going to bed, but if you do, don't panic! 

When we eat late at night, the muscles that digest and metabolize our food have to keep working when they should be resting. This can delay your ability to fall asleep and can prevent you from getting the deep, restful stage of sleep you need to feel refreshed the next day. I have taken small doses of melatonin to help me sleep and I try avoiding alcohol before bed as it can prevent me from going into a deep sleep.

Specific to arm wrestling, sleep is needed to recover and heal after any type of training, as that is when the body regenerates and heals itself — simply, good sleep equals good health.