Improve your sleep with these easy steps

Did you know that the average adult needs 7-9 hours of sleep per night?

Did you know athletes may need even more?

Lack of sleep or sleep deprivation can cause slow reaction times, can alter pain reception and can even decrease accuracy. All things every athlete needs to stay in tip-top shape.

It can also increase fatigue and reduce strength.

Studies show that all of these effects can happen with just 2-4 hours of less sleep each night.


Here are 7 ways to improve your sleep quality:


  1. Go to bed at the same time every single night, and wake up at the same time every day.

  2. Create a bedtime routine that allows you to relax. Meditation, journaling and reading are all great options to include in a bedtime routine.

  3. Limit blue light before bed. Blue light from screens, like our phones, tv’s and computers, can actually suppress the secretion of melatonin which is the hormone that helps us sleep. That’s right, our bodies naturally produce melatonin! The best way to limit blue light is to invest in some blue light blocking glasses and to turn off all screens a minimum of 1 hour before bed.

  4. Expose yourself to a lot of bright, natural light during the day. AKA get outside. This helps increase melatonin secretion and can help you sleep better at night.

  5. Make sure your bedroom is as dark as possible. Black out curtains can help with any bright windows.

  6. Try to keep your bedroom cool. Most studies agree that between 60 and 68°F is the ideal sleeping temperature.

  7. Do not fall asleep with the TV on. HELLO excess blue light. If you sleep better to sounds, try some white noise or even check out the Calm app and use their sleep stories and sleep sounds.

Lastly, remember that our bodies thrive on routine. If you stick to a nighttime routine and do it every single night, you’re more likely to get restful sleep.