Understanding Sleep Environment and Sleep Hygiene

How to get better sleep

One of the most used pieces of advice is not to over-think it.

Situations that can make this difficult include:

• a big competition coming up
• the start of pre-season training
• a disappointing training season.

Any of these things can start a cycle of ‘bad’ sleep.

Importantly, it’s not uncommon to have a few bad night’s sleep when something important is on the horizon, but most people will then slip back into their normal sleep pattern. It is when it becomes a regular issue that you need to start looking at the hygiene and environment of your sleep.  

Unfortunately, the longer you leave it the harder it is to nip it in the bud, so you need to be proactive to ensure that 1-2 weeks of bad night’s sleep don’t become a long-term thing.

Finding a relaxing activity that works for you. This involves putting aside coaching plans!

Possibilities include:

• watching something lighthearted on television
• reading a book
• listening to music
• having a bath.

Paying attention to what you're eating before bed.

Key points:

• Calcium snacks are good.
• It’s best to avoid food with high sugar content and caffeine.
• If you’re hungry, try to eat something satiating but that won’t leave you too full.
• You don’t want to be too full or too hungry!

Thinking about your bedroom environment.

Ask yourself:

• Is it conducive to good sleep?
• Is it calming?

Turning it into a cool, quiet, dark, clutter-free space can be beneficial.

It’s also important to ensure that you have a comfortable bed.