Here’s how to sleep well like athletes

“Sleep is the single most important thing you can do to get better at your sport,” Geoff Burns, a sports physiologist with the U.S. Olympic & Paralympic Committee told the publication.

US Olympic gold medalist Gabby Thomas is a prime example, attributing much of her success to a robust sleep regimen.

The British Cycling team took sleep optimisation to another level, bringing their athletes’ personal pillows and mattresses to the 2008 Beijing Olympics. This extreme measure, part of their “marginal gains” philosophy, aimed to optimise sleep consistency for maximum performance. The strategy proved remarkably successful, as the team clinched seven out of ten gold medals in track cycling.

Here are some expert insights from Dr Ashima Ranjan, Consultant – Psychiatry, Yatharth Super Speciality Hospitals, Noida, on how Olympic athletes optimise their sleep and how you can apply these techniques to improve your own rest.

1. Bank your sleep

“Banking sleep” is a term used by athletes to describe the process of intentionally getting more sleep in the days leading up to a major event. Just as you might save money for future use, athletes “bank” extra hours of sleep to prepare for periods when they might not get enough rest, such as during competition days filled with stress and adrenaline. This extra sleep acts as a reserve, helping to counterbalance the effects of sleep deprivation, thereby maintaining cognitive function and physical performance.

For the average person, this strategy can be useful in situations like preparing for long trips, stressful work deadlines, or other life events that could disrupt normal sleep patterns. By building up a sleep reserve, you can help ensure your body and mind remain resilient, even when your schedule gets hectic.

2. Get as many hours as possible for you

A Stanford study showed that increasing sleep time to at least 10 hours per night can have significant benefits for athletes, particularly in sports that require precision and stamina, such as basketball. Extended sleep allows for better muscle recovery, enhances mental sharpness, and improves mood stability, which are critical for high-level athletic performance.

However, for most people, 10 hours of sleep might not be necessary or feasible. The key takeaway is to prioritise sleep quality and listen to your body’s needs. For some, this might mean aiming for 7-9 hours of sleep per night, ensuring that those hours are restful and rejuvenating. A regular sleep schedule and good sleep hygiene can help you achieve the quality rest needed to feel your best.

By incorporating these strategies into your daily routine, you can optimize your sleep, enhance your overall well-being, and tackle each day with the energy and focus of an Olympian. (Source: Freepik)

3. Consistent Sleep Schedule

Stick to a regular bedtime and wake-up time, even on weekends. This helps regulate your body’s internal clock and can improve the quality of your sleep.

4. Comfortable Sleep Environment

Ensure your bedroom is conducive to sleep—dark, cool, and quiet. Investing in a comfortable mattress and pillows can make a significant difference.

5. Healthy Lifestyle

Regular physical activity and a balanced diet support better sleep. Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt your sleep cycle.

6. Mindful Sleep Preparation

Just like athletes prepare for their events, you can prepare for sleep by unwinding and relaxing your mind and body before bed.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.