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Sleep Hygiene for Athletes

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By Mario Reyes; Reviewed by Mark Keil, CSCS

Posted on January 10, 2021  

Alarm Clock

Do you struggle to maintain focus during the game? Poor Sleep Hygiene could be the culprit.

What is good Sleep Hygiene?

Everything you do in the hours leading to sleep that is necessary to experience quality sleep and a refreshed energy during the day.

How can you improve your Sleep Hygiene?

Eliminate caffeine 4-6 hours before sleep.

Caffeine is a stimulant, meaning it will keep you awake. If you drink an energy drink at 5pm and are wondering why they cannot fall asleep at 10pm, then you may have found your answer.


Exercise will boost energy and signal the body that it needs to rest (sleep).

Drink plenty of water

Not only does water have a huge effect on sport performance, but a lack of it can disrupt sleep. 

Stop screen time 1-2 hours before bed

Phones and TV’s give off an artificial ‘blue light’ that suppresses melatonin (hormone that causes sleepiness). When this hormone is suppressed, you are more alert (can’t sleep).


The body needs rest. And as an athlete, you cannot afford to neglect sleep. For you to perform at your peak potential, you must be alert, focused, and have energy- all of which are benefits of a good night’s rest.