Performance Tips

When it comes to excelling in sports, student athletes often focus on intense training, proper nutrition, and consistent practice. However, one crucial aspect that's often overlooked is sleep. Sleep is not just about rest—it's an essential component of recovery and performance. During sleep, your body repairs muscles, replenishes energy stores, and releases hormones that are vital for growth and recovery. Without adequate sleep, all the hard work you put into your training can be undermined, leaving you fatigued, prone to injury, and unable to perform at your best.

Unfortunately, many high school and college students are not getting the sleep they need. According to the CDC, nearly 72% of high school students get less than the recommended 8-10 hours of sleep per night. In college, the numbers aren’t any better, with over 60% of students reporting poor sleep quality. This chronic sleep deprivation not only hampers academic performance but also impairs athletic recovery and performance.

To help you maximize your recovery and improve your performance, let’s dive into five actionable tips that will help you get better sleep and, in turn, recover faster.

1. Establish a Consistent Sleep Routine - Inconsistent sleep patterns can disrupt your body’s internal clock, making it harder to fall asleep and stay asleep. This can easily be solved by sticking to a regular sleep schedule by going to bed and waking up at the same time every day. Put this into play in your life by setting a fixed bedtime and wake-up time, even on weekends. Treat your bedtime just as you would a training session - don't miss it. Aim for 8-9 hours of sleep each night to ensure optimal recovery.

2. Limit Screen Time Before Bed - Blue light is a kind of light that is emitted from phone, tablet, TV, and computer screens. It interferes with your body’s ability to produce the sleep hormone melatonin. this can make it harder to fall asleep. Try to minimize these effects by reducing exposure to screens at least an hour before bed. Set a “digital curfew” an hour before bed, and replace screen time with activities like reading, journaling, or planning the next day.

3. Engage in Light Stretching or Yoga - Tension and tightness in your muscles can make it difficult to relax and fall asleep. Light stretching or yoga helps to release tension by stimulating your parasympathetic nervous system. This is also called the rest and digest part of your nervous system as it is responsible for promoting relaxation and digestion. Stretching before bed can signal to your body that it’s time to wind down. This can help support falling asleep more easily. Spend 5-10 minutes before bed doing light stretches before bed. Focus on deep breathing and slow, controlled movements to enhance relaxation. This will help shift your body into relaxation and recovery mode before bed.

4. Have a Pre-Bedtime Protein Snack - Don’t miss this opportunity to provide your body with nutrients before sleep can slow down muscle recovery. A small protein-rich snack before bed supplies your muscles with the amino acids needed for repair and growth during the night. Have a light snack, 1 cup of low fat cottage cheese or a couple of pieces of beef jerky before bed. This will support muscle recovery while you sleep.

5. Limit Caffeine After 4 PM - Caffeine can stay in your system for hours, making it harder to fall asleep if consumed too late in the day. Oftentimes the lingering effects of caffeine can be the source of sleep trouble. Avoid caffeine in the afternoon and evening to prevent it from interfering with your sleep. Switch to water, herbal tea, or decaffeinated drinks after 4 PM. Be mindful of hidden caffeine sources, such as some pre-workout supplements.

By incorporating these strategies into your routine, you can improve your sleep quality and speed up your recovery process. Prioritizing sleep is just as important as your training, so make these habits part of your daily regimen and see the difference they make in your performance.