Sleep Hygiene for Athletes: Maximizing Recovery Through Better Sleep
For athletes, sleep isn't a luxury—it’s a necessity for peak performance. As our goal is for this June to better your sleep routine we’re diving deep into sleep hygiene, and how optimising your sleep habits can give you the edge you need during this critical pre-season period.
If you haven’t already, check out my latest blog: [“Sleep is Your Superpower: The Key to Athletic Recovery & Peak Performance”]. It explores how sleep influences muscle repair, mental sharpness, and overall training results. This time, we’re getting practical—sharing clear, science-backed strategies to help you create the ideal sleep environment and routine.
Why Sleep Hygiene Matters for Athletes
Sleep hygiene refers to the habits and practices that promote consistent, uninterrupted, and high-quality sleep. While nutrition and training often get the spotlight, poor sleep habits can cancel out the benefits of both. Inconsistent or low-quality sleep reduces your body’s ability to:
Repair muscles
Restore energy levels
Maintain focus and reaction time
Balance hormones, including growth hormone and cortisol
For athletes and coaches in pre-season mode, getting your sleep routine right now can set the tone for your performance all season long.
Top Sleep Hygiene Tips to Maximize Recovery
1. Stick to a Consistent Sleep Schedule
Go to bed and wake up at the same time every day—even on weekends. This helps regulate your body’s internal clock (circadian rhythm), improving sleep quality and daytime energy.
2. Create a Sleep-First Environment
Your bedroom should be:
Cool (around 60–67°F / 15–19°C)
Dark (use blackout curtains or an eye mask)
Quiet (consider white noise or earplugs)
Also, keep electronics out of the bedroom—blue light from screens delays melatonin production, making it harder to fall asleep.
3. Establish a Pre-Sleep Wind-Down Routine
Try activities that signal your body it's time to sleep, such as:
Stretching or rolling muscle tissue with Tune Up Fitness Therapy Balls
Journaling or reading (non-digital)
Listening to calming music
The athlete’s eye open meditation
Mental imagery visualization
Breathwork that enables the body to slow down (longer exhale)
Consistency is key—repeating the same steps nightly helps condition your body and brain to wind down faster.
4. Watch What You Consume in the Evenings
Avoid caffeine at least 6 hours before bed, and limit heavy meals and alcohol in the late evening. Instead, opt for:
A light bedtime snack like Greek yogurt with honey and berries, a banana with nut butter, cottage cheese with pineapple, mashed avocado on toast, even oatmeal with nuts, seeds, or fruit.
Herbal teas like chamomile, peppermint or valerian root
An athlete should aim for a balance of carbohydrates and protein to support muscle recovery and maintain energy levels.
5. Train Smart, Not Too Late
High-intensity workouts too close to bedtime can elevate cortisol and adrenaline, making it harder to fall asleep. If possible, schedule intense training sessions earlier in the day or leave at least 2-3 hours between training and bedtime.
Recommended Sleep Tools & Products
Here are a few trusted products to help support better sleep and recovery,
RecoveryPro®
My go-to for evenings when I need to calm the system, support muscle repair, and drift into deeper sleep.
Magnesium Bisglycinate
Gentle and effective, it supports the nervous system and encourages natural melatonin production.
These Thorne products I personally lean on to support deep recovery and better sleep hygiene, for screen time use, I recommend these wrap-around glasses that block UV and blue light to reduce eye strain and headaches caused by screens.
Supplementing as needed—for a better sleep experience, I supplement thoughtfully and intentionally by creating a more conducive environment—using meditation oils and cozy, comfortable Cozy Earth bed sheets to promote relaxation.
Sleep is one of the most underrated performance enhancers available to athletes. By improving your sleep hygiene, you’re not just helping your body rest—you’re actively supporting muscle growth, mental sharpness, and injury prevention.
Use the off- school schedule to lock in your sleep routine. Your future self—stronger, faster, and better recovered—will thank you.
Don’t forget to revisit [“Sleep is Your Superpower: The Key to Athletic Recovery & Peak Performance”] for more insight into why sleep should be a non-negotiable part of your training plan.
