With busy schedules and tough competition, every athlete tends to need tips to have a better night's sleep. We have all heard it said before…sleep is your biggest tool when it comes to recovery as an athlete. Even if it is repeated a lot, this statement is very, very true. However, this is easier said than done. In this article, I will answer that question by giving you five tips for a better night's sleep.

1. Lock in your circadian rhythm by going to bed at the same time every night

Circadian rhythms are an individual's physical, mental, and behavioral changes that follow a 24-hour cycle. Basically, circadian rhythms are daily cycles that make up the body's internal clock. The most significant circadian rhythm is the sleep-wake cycle. In order to maximize your sleep-wake circadian rhythm, it is absolutely imperative that you go to bed around the same time every night. A good rule of thumb is to go to bed within 30 minutes of when you went to bed the night before. This gives you a little bit of a grace period. Going to bed at the same time every night will promote healthy, restorative, and consistent sleep.

2. Do not look at any screens at least an hour before bed

This can be a tough ask, especially for high school/college students. However, carrying out this simple discipline can have significant effects on your sleep. The blue light emitted from most phones, laptops, and TV screens has been shown to disrupt your body's ability to prepare for sleep. In fact, this blue light blocks melatonin, which is a hormone that makes you sleepy. 

3. Develop a nighttime routine

Developing a consistent bedtime routine can have great effects on your sleep and recovery. This routine can be as simple as brushing your teeth, washing your face, and taking out your contacts. Just make sure it is the same every night. The goal of the nighttime routine is simply to let your body know that sleep is coming soon. Once you develop this routine, your body and mind will start to automatically prepare for sleep as you begin to complete the step-by-step process. 

4. Breathing Exercises/Meditation

A great way to calm yourself before bed is to practice some pre-sleep meditation. Start by lying down in bed and relaxing your entire body. Let go of any tension that you might feel. After releasing any lingering tension, take several deep breaths (in through the nose and out through the mouth). Spend about three minutes taking these breaths. While you are breathing, try to keep your mind focused on the air going in and out of your nose/mouth. Recognize but do not dwell on any distracting thoughts.

5. Magnesium and Melatonin

If you have been having trouble sleeping for more than a couple of nights, you might want to consider supplements. 

The two supplements I would recommend for a better night's sleep are magnesium and melatonin. As mentioned before, melatonin is a hormone that makes your body feel sleepy. Melatonin supplements are proven to help people fall asleep faster, especially those who struggle with insomnia and delayed sleep syndrome. 

On the other hand, magnesium helps promote a deeper and more restorative sleep. Research has shown that magnesium may reduce the stress hormone cortisol and relax the central nervous system. This will promote a night of restorative and efficient sleep.