Sleep Tips for Athletes

Sleep Tips for Athletes

Busy school and sport schedules can often lead to poor sleep habits and fatigue.  Use these tips to improve your sleep and realize your full potential.

Designate a Space for Sleep

• Avoid studying, using electronics/phones and watching TV in bed
• Keep computers, TVs and schoolwork separate from your bed area or in a different room if possible
• Keep your room free of clutter and use relaxing decorations
• Make sure your mattress is comfortable and that you have enough space
• Egg crates or other mattress covers can improve dorm mattresses

Lighting

• Light is the most important sleep regulator
• During the day:
• Make sure you get light exposure to help you stay awake and alert  
• Open your shades in the morning and take a walk outside in between classes
• At night:
• Use low-wattage incandescent lights prior to bed
• Avoid blue light from electronics and energy efficient bulbs one hour before bed
• Block all light during sleep, including streetlights and lights from electronics and clocks
• Avoid turning on lights if you have to get up in middle of the night
• Use curtains that block outside light if you need to sleep past sunrise
• If you struggle to stay asleep in the morning, try getting one to two hours of light exposure in the evening

Noise

• Your body gets used to noises such as city streets, fans, and ticking clocks 
• This is why you may not be able to sleep in a new environment, even if it is quieter 
• Try using “white noise” from a fan to drown out other background noises and use ear plugs if needed
• Don’t sleep with the TV or radio on
• When traveling for overnight events, recreate your home sleeping environment by bringing a fan for white noise, earplugs, a ticking clock, etc.

Temperature

• The ideal sleeping temperature varies based on the individual, but ranges from 54-75 °F
• Cooler is usually better
• Here are tips to cool down your room if you do not have air conditioning:
• Close windows during the day when it is hot outside and open windows at night when it is cooler
• Position a fan at the window facing out to blow hot air out of the room
• Take a shower before bed
• Wear light cotton pajamas
• Keep a wet towel, icepack, glass of water or spray bottle near your bed and use these items to cool off through the night

Food and Drink

• Avoid caffeine, tobacco and alcohol 4-6 hours before bed
• Although alcohol may help you fall asleep, it becomes a stimulant a few hours later and can cause you to wake up during the night
• Stay hydrated but decrease water consumption right before sleep to avoid waking up to go to the bathroom
• Finish your last meal several hours before bed
• Avoid fatty and spicy foods before bed
• Foods with the amino acid tryptophan, such as eggs, chicken, turkey, fish, and nuts can help you sleep
• Carbohydrates increase the effects of tryptophan
• Evening snacks should combine sources of tryptophan and carbohydrates (crackers with peanut butter, etc.)

Other

• If you can’t fall asleep or if you wake up in the middle of the night, don’t get frustrated or look at the clock.  Keep the lights low and read a book or listen to relaxing music until you feel more tired, then go back to bed.
• Keep a steady schedule: go to sleep and wake up around the same time every day, even on weekends
• If you take a nap, keep it short and before 5:00 PM
• Finish workouts at least three hours before bed if possible
• Make your bed in the morning – studies show it may help you sleep better at night
• Lavender scents can improve sleep – try a room spray, essential oils, etc.
• Wash sheets in hot water once per week to help control allergies