Sleep Hygiene for Warrior Recovery

‘Sleep hygiene’ is the term for good sleep habits. For elite performers, quality sleep isn't just rest—it's a critical part of training, recovery, and achieving peak performance. The strategies below are proven, long-term solutions to help you get the high-quality sleep you need to excel.

Your Pre-Game: Setting the Stage for Sleep

• Get Regular: Go to bed and wake up around the same time every day—even on weekends. A consistent rhythm trains your body to sleep better and helps you feel more refreshed.
• Bed is for Sleeping Only: Your brain needs to associate your bed with sleep. Avoid watching TV, eating, studying, or scrolling on your laptop in bed.
• Create a Sleep Ritual: Develop a relaxing routine for the 15-30 minutes before bed. This could include light stretching, reading a book (not a textbook!), listening to calm music, or drinking a cup of caffeine-free tea.
• Take a Hot Shower: A hot shower 1-2 hours before bed raises your body temperature. The drop in temperature that follows makes you feel sleepy.
• Build the Right Space: Your bedroom should be a sleep sanctuary. Keep it cool, dark, and quiet. Use blackout curtains or an eye mask to block light and earplugs to block out noise.

Your Daily Habits: What to Do When You're Awake

• Exercise Smart: Regular exercise improves sleep quality, but avoid intense workouts within 4 hours of bedtime. A morning workout is a great way to start your day.
• Eat Right: A healthy, balanced diet supports good sleep. Avoid going to bed starving or stuffed. If you need a snack, choose something light.
• Avoid Caffeine & Nicotine: These are stimulants. Avoid coffee, tea, soda, energy drinks, chocolate, and nicotine for at least 4-6 hours before bed.
• Avoid Alcohol: While it might make you feel drowsy at first, alcohol disrupts the quality of your sleep later in the night. Avoid it for at least 4-6 hours before bed.
• Nap Wisely: To ensure you're tired at bedtime, it's best to avoid naps after 3 p.m. and keep it under an hour and do it before 3 p.m.
• Keep Your Routine: Had a bad night's sleep? Don't cancel your plans for the day. Sticking to your normal routine reinforces a healthy sleep-wake cycle.

When You Can't Sleep: The Overtime Plan

• Sleep Only When Sleepy: Don't force it. If you're not tired, don't go to bed. Do something quiet until you feel sleepy. 
• Get Up & Try Again: If you can't fall asleep after about 20 minutes, get out of bed. Do something boring and relaxing in low light, like sitting quietly in your chair or reading. When you feel sleepy again, return to bed.
• Don't Watch the Clock: Constantly checking the time only increases stress and anxiety about not sleeping. Turn your clock away from you.

Tools for Success: Use a Sleep Journal or App to track your sleep. Talk to a health professional if you continue to struggle with sleep.