Re-Establish Good Sleeping Habits During Your Transition and Enjoy a Good Night’s Sleep!

Sleep is a key element to a balance and healthy lifestyle. It impacts your physical and mental health. As an athlete, you may have experienced sleeping disorders linked to your sport lifestyle: limited amount of sleep due to busy schedule, insomnia due to stress, jetlag due to extensive travel, etc. 

As you transition in your life after sport, it is primordial to (re)-implement good sleeping habits which will in turn assist with the establishment of a healthy and effective daily routine. 

Here are some elements to consider to improve your sleeping routine and your quality of sleep:

  • GO TO BED AND WAKE UP AT THE SAME TIME EVERY DAY, both during the week and the weekends. Try not to fall into the trap of sleeping in until the middle of day after you retire. You want to establish a good routine straight away.

  • REDUCE OR ELIMINATE ALCOHOL AND STIMULANTS like caffeine. Caffeine may impact someone for as long as 24 hours. Alcohol may help fall asleep but will lead to poor sleep quality with frequent arousals.

  • LIMIT ACTIVITIES IN BED AND NAPS. Bed is for sleeping and romantic life only. Limit the amount of time or eliminate sleep during the day and get plenty of natural daylight to stimulate your melatonin.

  • ENGAGE IN HEALTHY EATING AND EXERCISE REGULARLY. It can improve the quality and duration of your sleep. Exercise is a stimulant so exercise preferably 3 hours before bedtime. Do not eat before bedtime and limit sugary and salty foods in the evening. Like exercise, eating stimulates your digestive system and therefore should be done several hours before bedtime.

  • PAY ATTENTION TO YOUR SLEEPING ENVIRONMENT. Ensure that you have a comfortable bed and pillow, fresh bedding, soft lighting, a quiet space and good curtains/blinds. Phone, tablets, computer and TVs should not be in the bedroom. Try not to look at your screens before bed as the blue light will stimulate your brain. Pets should not sleep in bed with you. Consider some light reading before sleep to induce sleep.

  • REDUCE STRESS AND PAY ATTENTION TO RELAXATION OR RECOVERY. Stress is an important source of insomnia. Include in your bedtime routine strategies to reduce your stress and relax your body and mind such as meditation, relaxation, massage therapy, breathing exercises, journaling, hot bath or shower before bed, aromatherapy, etc. If your body still suffer from pains associated with your sporting career, it is critical to know how to relax it before bed to fasten your recovery.

  • CONSIDER SEGMENTED SLEEP if you wake up in the middle of the night and are unable to go back to sleep. Do not stay in bed awake for hours. Engage in some light activity for the duration of a sleep cycle (1.5 to 2 hours) and then go back to sleep for the second part of your night.