Your Guide to Creating an Optimal Sleep Schedule
We have articles on here highlighting the importance of sleep and why we should prioritize it. But this simple checklist is your guide to creating routines and an environment for great sleep, so you can perform at your best.
Consistency: Set yourself a fixed bed time and wake time. People often set an alarm to wake up, but setting an alarm to go to bed is equally important. Pick times where you can stick to the routine while sleeping 8 hours. Stick to this routine strictly, even on weekends.
Get outside: Sunlight is essential when you wake up to set your circadian rhythm and gain the natural energy we need. Aim to get outside within the first 30 minutes of waking to set your body clock. If you do this your feel energized in the morning and it will naturally come down as the day goes on.
Exercise: Get your workouts completed a few hours before your designated bed time. This might not always be possible, but you need some wind down time before trying to sleep.
Use Caffeine Strategically: Caffeine has a half life of between 5 and 8 hours, so as a general rule stop taking caffeine after midday. You may be able to fall asleep when you have taken it later but your sleep quality may diminish.
Be aware of Alcohol & Nicotine: Your in college so there is a high chance you’ll partake in one or both of these but they do impact sleep. So, at the bare minimum limit the uses to once a week or more infrequently when possible (& try not to overdo it when you do drink). Disrupt sleep may be the difference between you training well and getting selected or not, studying well and getting the grade you want; so have fun but don’t let it disrupt your academic and athletic career. Especially limit it before you are actually trying to go to sleep.
Follow the 3-2-1 Rule: No Food or Drink (only sips of water) 3 hours before bed - NoWork 2 Hours Before Bed - NoScreens 1 Hour Before Bed. No digestive stress - no over-stimulating inputs - no blue light or stress.
Schedule 30 minutes to Relax: Read a book, listen to music, talk to your roommate, a nighttime skin care routine, have a warm shower. Whatever calms you down so you can get into bed relaxed. Again, keep this consistent to establish a clear pre-bed routine.
Create a Sleep Happy Environment: Cool, dark, quiet.
Limit naps after 3pm: We want to maximize your sleep at night, so don’t take that away with a nap, unless your schedule genuinely doesn’t allow for 8 hours of sleep and you can only fit short naps here. But, avoid if possible.
When Stuck Get Up: If you can’t sleep, get up and do something not particularly stimulating until you feel sleepy.
Ask for help if your struggling: Ongoing trouble sleeping is worth a conversation with a doctor, it isn’t something worth “battling through”, get help. It is your health, and your performance on the line.
You now have the tools create your best sleep schedule. Keep it simple, keep it consistent, and make it a priority.
