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6 Tips to Improve Your Sleep Schedule

As a college athlete, it’s difficult to fit everything in a day. From practices, to academics, to meals, and then finding time to sleep after all that. With this being said, sleep is the most important, because without it, you can’t do any of the other tasks as efficiently or effectively. Here are 6 tips to help you fix your sleep schedule:

  1. No eating after 10:30 PM

Depending on your schedule, the time may vary, but you should always try to eat your last meal/snack at around 10:30pm. Eating any later can cause indigestion and frequent wake-ups throughout the night. It can also lead to a change in your mental clock, causing you to not be tired until hours later.

Related: Measuring Your Sleep with Whoop™

  1. Put the phone down!

I can’t stress this enough! When preparing to go to bed, using your phone is one of the worst activities you can do. Not only is it a distraction that will keep you up longer than you should be, but it also causes strain on your eyes, making it more difficult to sleep. Try putting your phone down at least 30 minutes before bedtime.

  1. Listen to music/white noise

This isn’t for everyone, but it definitely helps on college campuses. When living in a neighborhood of college students, you’re bound to have noisy nights. Sometimes the best way to block it out is by listening to music or white noise. If you decide to listen to music, keep it low pace and soft to help slow your heartbeat. Some good examples of white noise could be an ocean breeze or rain storm. These audios can be found on most music streaming apps.

  1. Drink plenty of water

Before bed, it can be very helpful to take a few sips of water. Not only will this keep you hydrated throughout the night, but it will also help clear the toxins out of your body.

  1. Set consistent sleep times

One of the best ways to regulate your sleep schedule is to set a consistent bedtime and wake up time every day. Our bodies work based on habit, so if we are consistently asleep by 11 PM and awake by 7 AM for example, it won’t be as difficult to get up during those early mornings.

Related: 4 Tips on Time Management for College Athletes

  1. Limit caffeine intake in the afternoon

A single cup of coffee can affect your body for up to 5 hours, so drinking it, or any other type of caffeine should not be done after 5 PM. If you need a short term energy boost later in the day, try taking a cold shower or making a fruit smoothie instead.

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