Why Sleep is the Key to Athletic Performance and Recovery

When it comes to making gains as an athlete, training is crucial. But the next most important factor—one you have complete control over—is sleep.

You can train your a** off, push yourself every day, and do all the little things right, but if you’re not getting high-quality sleep and allowing your body to recover, all that hard work goes to waste. Without proper rest, you risk overtraining, burnout, and illness—and trust me, I’ve been there more times than I’d like to admit.

Why Sleep Matters for Athletes

There’s a ton of research on optimal sleep duration, the best time to go to bed and wake up, whether you can "make up" for lost sleep on weekends, and if naps help or hurt performance. While science gives us some general guidelines, I’ve

found that the biggest game-changer for my sleep was creating a consistent nighttime routine.

How I Improved My Sleep

During training blocks or camps, my schedule is fairly structured. Since I start and finish training around the same time each day, I’ve built a routine that helps me wind down at night.And let me tell you—it’s nothing fancy.

After dinner, I focus on recovery and relaxation while watching some mindless TV.

This could be:

✅ Stretching

✅ Sitting in compression boots

✅ Using red light therapy

✅ Electric stimulation therapy

✅ Or honestly, just laying on the couch and doing nothing

I’ve noticed that if I get into a relaxed state before bed, falling asleep becomes much easier.

Scrolling on social media or watching TV actually helps me—yes, I use my phone in bed! I know, crazy, but it works for me. It distracts me from stress, keeps my mind occupied, and helps me wind down.

My Sleep Routine

📌 9:00 PM – Start getting ready for bed

📌 9:30 PM – In bed, scrolling my phone for a bit before shutting it down

📌 10:00 PM - Lights out

That’s my system. But sleep habits are highly personal—some people read, meditate, or listen to podcasts. Some prefer a completely tech-free bedroom. Find what works for you.

What Works for Me

✅ Get out of bed as soon as I wake up (no morning scrolling!)

✅ No caffeine after 3 PM

✅ Early dinner (between 5:00 - 6:30 PM)

✅ Light evening snacks (nothing too heavy or sugary)

✅ Avoid watching intense sports movies/shows before bed (I get too fired up!)

What I’m Still Experimenting With

🤔 Red light therapy before bed

🤔 Meditation

🤔 Stretching before bed

🤔 Not eating after 8 PM

🤔 Reading

🤔 Different teas for morning vs. night

Like I said—it’s trial and error. Everyone is different, so experiment and find what helps you get better sleep.

Final Thoughts

To perform at your best—whether in training, competition, or daily life—you need quality sleep. It’s one of the biggest factors affecting athletic performance, recovery, and overall health. And the best part? It’s completely within your control.

So take charge. Dial in your sleep routine, make it a priority, and feel the difference in your energy, focus, and performance.

🔥 Next blog: The best sleep investments I’ve made to level up my recovery!