Athlete-Specific Tips for Better Sleep Hygiene:
Athlete-Specific Tips for Better Sleep Hygiene:
1. Optimize Your Sleep Environment
- Cool room (65 to 70 degrees Fahrenheit).
- Use blackout curtains or an eye mask.
- Minimize noise with earplugs or a white noise machine.
- High-quality mattress and pillows for proper support.
2. Build a Consistent Routine
- Same bedtime and wake time daily.
- Wind-down activities: stretch, read, or journal.
- Avoid screens 1 hour before bed.
- Skip caffeine, heavy meals, and alcohol 4 to 6 hours before sleep.
3. Enhance Recovery Pre-Sleep
- Gentle stretches to relax muscles.
- Limit fluids 1 to 2 hours before bed.
- Guided meditation or breathing exercises.
4. Game-Day Adjustments
- Gradually adjust sleep schedule before early competitions.
- Power naps (20 to 30 minutes) during travel or post-practice.
- Align sleep and meal times to new time zones when traveling.
5. Track and Improve Sleep Quality
- Use sleep trackers like WHOOP, Oura, or Fitbit.
- Reflect daily on patterns and improvements in a sleep journal.
- Address disruptions caused by stress or late workouts.
6. Address Sleep Challenges
- Relax after late games with muscle relaxation techniques.
- Hydrate and use compression gear to counteract travel fatigue.
- Consult a therapist for pain-related sleep disruptions.