From the Guidelines
To improve sleep quality like athletes, maintain a regular sleep schedule, including on weekends, and establish a bedtime routine that can be practiced regularly. This is based on the recommendations from the NCAA Interassociation Task Force on Sleep and Wellness, as outlined in a 2019 study published in the British Journal of Sports Medicine 1.
Some key strategies to improve sleep quality include:
- Seeking bright light during the day, especially in the morning, and avoiding bright light at night
- Keeping the bedroom cool, dark, and comfortable
- Avoiding caffeine, nicotine, and alcohol close to bedtime, as these can disrupt sleep quality
- Avoiding excessive food and liquids at night, which can cause reflux and disrupt sleep
- Avoiding obsessive clock watching, as this can increase mental activity and make it harder to fall asleep
Additionally, using beds only for sleep and sex, and avoiding other activities in bed, can help improve sleep quality over time, as supported by the concept of stimulus control 1. It's also important to note that while naps can be beneficial for some athletes, individuals who have difficulty falling asleep should generally avoid naps.
By following these guidelines and creating a sleep-conducive environment, individuals can improve their sleep quality and overall well-being, similar to athletes who prioritize sleep as an essential component of their training and performance.
From the FDA Drug Label
Helps establish normal sleep patterns The FDA drug label does not answer the question.
From the Research
Strategies to Improve Sleep Quality
To improve sleep quality like athletes, several strategies can be employed:
- Establish a consistent sleep schedule, with bedtime and wake-up times synchronized with the body's natural circadian rhythms 2, 3
- Create a sleep-conducive environment, such as keeping the bedroom cool, dark, and quiet, and investing in a comfortable mattress and pillows 4, 5
- Develop a relaxing bedtime routine, including activities like reading, meditation, or deep breathing exercises, to signal the body that it's time to sleep 3, 6
- Avoid stimulating activities and electronics before bedtime, as they can interfere with sleep quality 3, 6
- Limit caffeine and nicotine intake, especially in the hours leading up to bedtime, as they can disrupt sleep patterns 2, 4
Sleep Duration and Quality
Research suggests that athletes require 8-9 hours of sleep per night to optimize physical and mental performance 3, 5. However, many athletes fail to obtain the recommended amount of sleep, with studies showing that they often get less than 7 hours of sleep per night 5, 6. To improve sleep quality, athletes can:
- Prioritize sleep as an essential component of their training and recovery regimen 2, 4
- Use sleep-tracking devices or keep a sleep diary to monitor their sleep patterns and identify areas for improvement 5, 6
- Develop strategies to manage stress and anxiety, which can negatively impact sleep quality 2, 3
Travel and Sleep
For athletes who travel frequently, strategies to minimize jet lag and improve sleep quality include: