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.