[Podcast] How to Improve Your Sleep for Better Performance

Getting good sleep is one of the best things you can do to increase muscle growth, strength gains, fat loss, and general performance.

In today’s episode, we examine a study in which soccer players implemented different sleep hygiene tactics to improve their sleep.

The tactics they had to choose from were:

1. Avoid all electronic stimulants (TV, mobile phones, and computers) from 8 PM.
2. If not doing the above, avoid them 30 minutes before going to bed.
3. Change any electronic stimulants screen to the warm light setting from 7 PM.
4. Wear SleepSpec glasses before going to bed.
5. Minimize excess light from 9 PM to 9:30 PM by only having a bed lamp on.
6. Change the bed lamp to a low-wattage globe.
7. Manipulate the room temperature to 19–20 °C/66–68 °F.
8. Avoid consuming caffeine or any supplements from 5 PM.
9. Have the last large meal at least 2–3 hours before sleep.
10. Consume a glass of lukewarm milk before going to bed.
11. Consume a glass of chamomile tea before going to bed.
12. Take a warm bath or shower before going to bed.
13. Wear an eye mask whilst sleeping.
14. Wear earplugs whilst sleeping.
15. Remove any timing instruments (i.e., clock) from the room.
16. Avoid any sleep disruptions (for instance, bathroom visits).
17. Sleep at least eight hours.
18. Avoid napping from 2 PM.

Which of these did the soccer players choose to abide by? Did it work? What were the effects on their performance? And what might this mean for you?

Let’s discuss!

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This is episode 72 of the podcast. Check out the five previous episodes below:

• Episode 71: Best Ways to Form Healthy Habits
• Episode 70: Will Collagen Keep Your Joints Healthy and Your Skin Young?
• Episode 69: Is Muscle Soreness an Indicator of a Good Workout? Q&A Part 2
• Episode 68: How Little Can You Train and Maintain Your Mass? Q&A Part 1
• Episode 67: The Big 6 – Pull-Up: From First Rep to Upper Body Mastery

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