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.