10 Simple Ways to Improve Sleep and Boost Athletic Performance

Mighty Oak Athletic Podcast S2:E19 - 10 Simple Ways to Improve Sleep and Boost Athletic Performance

The Underrated Secret to Boosting Athletic Performance and Health: Sleep

Life is full of overrated experiences—New Year’s Eve, Valentine’s Day, Halloween—events that require a lot of effort but rarely live up to the hype. Then there are the underrated moments like Thanksgiving, where the focus is on good food and family, with no stress about gifts.

When it comes to health, a similar imbalance exists. People often obsess over the “flashy” components of health, like exercise and supplements, while overlooking the essentials. For both student athletes and their parents, the importance of consistent, deep sleep is often underestimated, but it’s a critical piece of the performance and health puzzle.

The Overlooked Pillar of Athletic Performance

In the world of student athletes, sleep is just as important as practice, conditioning, and nutrition. It’s the silent force that improves reaction time, helps the body recover faster, and sharpens focus during competition. While athletes are quick to focus on the hours spent training, they sometimes neglect the fact that what happens off the field—in particular, the hours spent in deep, restorative sleep—can be the true game-changer.

For parents, sleep is essential for maintaining the energy and clarity needed to juggle the demands of family life while also supporting their children’s athletic endeavors. Yet, many are sabotaging their sleep without even realizing it, trading in rest for productivity or relaxation time that involves staring at a screen. The truth is, sleep is the foundation on which both athletic performance and overall health are built.

The Science of Sleep

Current research overwhelmingly shows that sleep is crucial to both physical and mental health. It’s during sleep that the body repairs itself, builds muscle, and strengthens memory. Yet, many of us are not getting the deep, restful sleep we need. Here’s how to make improvements, one step at a time.

1. Cut the Screens Before Bed

One of the most common culprits sabotaging sleep quality is screen time. LED lights from phones, tablets, and TVs emit blue light that tricks your brain into staying awake by messing with your body’s circadian rhythm. An hour before bed, power down those devices and opt for reading a book, or using a non-backlit eReader. Dim the lights in your home to signal to your body that it’s time to wind down.

2. Stick to a Consistent Routine

Going to bed and waking up at the same time every day (even on weekends) will set your internal clock, making it easier to fall asleep and wake up feeling refreshed. While it may not always be possible to hit the same exact times every day, consistency is the key. For athletes, a regular sleep schedule helps optimize performance by aligning the body’s natural rhythms with the demands of training and competition.

3. Trust Your Body’s Sleep Needs

How much sleep do you need? It depends on the individual. Some thrive on as little as 5-6 hours, while others need a full 9 hours to feel their best. The goal is to listen to your body and let it dictate how much sleep you need. That being said, the general consensus is that 8 hours is the sweet spot for most people. Think of sleep as a deposit in your “health savings account”—the more consistent the deposits, the healthier you’ll be.

4. Make Your Bedroom Dark and Cool

It’s not just screens that can disrupt your sleep. Light pollution from windows, clocks, and even small electronics can interfere with the quality of your rest. Invest in blackout curtains or shades to block out unwanted light. Also, keep your room cool; a lower room temperature helps your body settle into sleep more easily. A clean, clutter-free sleep environment can make a huge difference in your ability to get quality rest.

5. Keep Your Bed Sacred

Your bed should be for two things: sleep and light reading. Keep work, school, and arguments out of the bedroom. This will help condition your brain to associate your bed with relaxation and rest. For those with smaller living spaces, do your best to separate rest activities from work or study areas.

6. Avoid Sleep Sabotaging Substances

While caffeine, alcohol, and nicotine might seem like harmless indulgences, they can seriously disrupt your sleep. Stimulants like caffeine can linger in your system for hours, preventing you from falling into a deep, restorative sleep. Alcohol might make you feel drowsy, but it disrupts sleep cycles, leaving you tired and groggy the next day. Cut out these substances as part of a healthy sleep regimen.

7. Establish a Pre-Bed Routine

One of the best ways to prepare your body for sleep is to develop a consistent pre-bed routine. Whether it’s taking a warm shower, brushing your teeth, or reading, these habits signal to your brain that it’s time to wind down. Creating this ritual will make falling asleep faster and easier over time.

8. Ditch the Naps

For some, a midday nap can disrupt nighttime sleep. If you need a nap, keep it to 20 minutes, and try to nap earlier in the day to avoid interfering with your nighttime sleep.

9. Hydration Timing Matters

Stop drinking fluids at least an hour before bed to avoid middle-of-the-night trips to the bathroom. This simple adjustment can prevent unnecessary interruptions in your sleep cycle.

10. Save Exercise for the Daytime

While exercise is great for improving sleep, avoid strenuous workouts too close to bedtime. Elevated heart rates and hormones post-exercise can make it difficult to wind down.

Sleep: The Ultimate Performance Enhancer

In the end, student athletes who prioritize their sleep are better equipped to excel on the field or court. Parents, too, will feel more energetic, focused, and ready to support their kids if they make sleep a priority. The benefits of consistent, high-quality sleep are both immediate and long-lasting, improving everything from mood and cognition to physical recovery and performance. By making small adjustments—starting with one new habit at a time—both athletes and parents can harness the underrated power of sleep for a healthier, more successful life.