The Athlete's Guide to Sleep: Maximizing Your Recovery with Better Sleep Habits
Hey everyone,
Let’s talk sleep. We all know it’s important, but for those of us training hard, it’s non-negotiable. Good sleep is what lets you recover faster, come back stronger, and perform at your best. So if you’re serious about making gains, it’s time to take a closer look at how you’re sleeping. Today, I’m breaking down some powerful sleep strategies you can use to level up your recovery. These go beyond the typical “get 8 hours” advice—think of them as pro tips to get the most out of your rest.
Why Sleep is Key to Athletic Performance
Sleep isn’t just “rest”—it’s when your body goes to work repairing muscle, restoring energy, and balancing your hormones. During deep sleep, growth hormones kick in to repair tissues, and REM sleep helps with things like memory and focus. So if you’re dragging or sore, it might be that your sleep isn’t as solid as it could be.
Sleep Strategies for Athletes (That Go Beyond the Basics)
These tips are straightforward but effective—so let’s get into the good stuff!
1. Play With Light Exposure
Your body’s internal clock, or circadian rhythm, uses light cues to know when it’s time to be awake or asleep. You can use this to your advantage for better sleep.
Tip: Try getting outside for 10-15 minutes of natural light within an hour of waking up. Then, in the evening, start dimming the lights around the house about an hour before bed. If you can’t avoid screens, consider blue-light-blocking glasses. These little adjustments can make a big difference in how quickly you wind down at night.
2. Dial In Your Room Temperature
To get quality sleep, your body temperature needs to drop slightly. A cooler room helps you fall asleep faster and stay in the deep stages of sleep longer.
Tip: Set your thermostat between 60-67°F. If that sounds too chilly, try a warm shower or bath an hour before bed—your body will cool down quickly afterward, which helps signal that it’s time to sleep.
3. Add Magnesium to Your Diet
Magnesium is like a natural muscle relaxer and can help promote deeper sleep. Many of us, especially athletes, don’t get enough of it, but adding it to your routine can make a difference.
Tip: Try adding magnesium-rich foods to your diet—like almonds, spinach, or bananas. Or, consider a magnesium glycinate supplement about 30 minutes before bed. It’s one of the best-absorbed forms of magnesium and won’t upset your stomach.
4. Think in Sleep Cycles Instead of Hours
The body naturally cycles through 90-minute stages of sleep. Waking up between cycles can make you feel groggy, so planning around these cycles can help you feel more rested.
Tip: Aim for around 5-6 cycles per night, which translates to 7.5-9 hours. If you’re low on sleep, try adjusting so you’re waking up at the end of a cycle rather than mid-way through one. Even hitting 3 or 4 full cycles will feel better than an odd number of hours.
5. Use Breathing Techniques to Wind Down
High adrenaline can make it tough to fall asleep after an intense day. Breathing techniques can help shift your body into “rest mode.”
Tip: Try the 4-7-8 breathing method: Inhale for 4 seconds, hold for 7, and exhale for 8. Do this a few times before bed, and it’ll help relax your mind and body.
6. Stick to a Consistent Wake-Up Time (Yes, Even on Weekends)
Your body loves a routine. Waking up at the same time every day helps set your internal clock, making it easier to fall asleep and wake up consistently.
Tip: Pick a wake-up time and try to stick within a 30-minute window, even on weekends. If you need a little extra sleep, go for a 20-minute nap later in the day instead of sleeping in. You’ll feel more energized and less groggy.
7. Tart Cherry Juice for Better Sleep and Recovery
Tart cherry juice has natural melatonin and anti-inflammatory properties that can help improve sleep quality and recovery.
Tip: Try drinking 8 ounces of tart cherry juice or an extract/supplement 30-60 minutes before bed. It’s a simple addition that could make a noticeable difference in both sleep and muscle recovery.
Putting It All Together: Your Sleep Routine
Here’s a quick rundown of a solid pre-sleep routine to get you started:
- Two Hours Before Bed: Lower the lights and start to disconnect from screens if you can.
- One Hour Before Bed: Take a warm shower or bath to help lower your core temperature.
- Thirty Minutes Before Bed: Use the 4-7-8 breathing technique, stretch lightly, or meditate.
- Fifteen Minutes Before Bed: Try tart cherry juice and read (a book, not a screen!).
Final Thoughts
Good sleep is the ultimate performance enhancer. When you improve your sleep, everything else in your training starts to feel easier. Try out these strategies and let me know how they work for you. With better sleep, you’ll recover faster, think clearer, and hit your goals harder than ever.
Give it a shot—you might be surprised by what a few small changes can do.