Sleep is a critical component of recovery for athletes. Yet research shows concerning statistics about sleep in the athletic population (1):
39.1% of athletes report getting less than 7 hours of sleep per night.
28-50% of athletes experience poor sleep quality, as measured by the Pittsburgh Sleep Quality Index (PSQI).
51% of student-athletes report high levels of daytime sleepiness, according to the Epworth Sleepiness Scale.
Even the International Olympic Committee acknowledges sleep as a major influence on athletic performance and a “fundamental feature of athlete mental health” (1).
So why is attaining quality sleep so difficult for some athletes? This is a complex question, as many individualized factors can limit adequate sleep. One significant barrier is a lack of awareness about the importance of sleep as a recovery tool. While interventions such as manual therapy, cutting-edge recovery technologies, and sports nutrition are often prioritized, the simplicity and effectiveness of sleep are frequently overlooked. Another challenge is limited knowledge about strategies to promote quality sleep.
This blog will briefly cover strategies to improve sleep quality. For additional details, check out the “Nutritional Considerations for Sleep” free resource.
Strategies to Improve Sleep Quality
1. Optimize Meal Timing
Meal timing can play a crucial role in enhancing sleep:
High-protein meals/snacks with tryptophan: Tryptophan, an amino acid used in protein synthesis, can help promote and maintain sleep, especially during disrupted sleep periods like travel.
High-glycemic carbohydrate sources after evening workouts: These may improve sleep efficiency and reduce the time it takes to fall asleep.
2. Incorporate Functional Foods
Certain functional foods and supplements can support better sleep, though individual responses may vary:
Tart cherry juice concentrate: Rich in polyphenols like anthocyanins, tart cherry juice has antioxidant and anti-inflammatory properties that may enhance sleep by increasing melatonin levels and tryptophan availability.
Magnesium-rich foods or supplements (e.g., magnesium glycinate): Magnesium supports neurotransmitter regulation, such as gamma-aminobutyric acid (GABA), and helps maintain melatonin levels, both of which promote relaxation and sleep.
Melatonin-rich foods or supplements: Melatonin regulates the sleep-wake cycle by signaling the body to prepare for sleep. Supplementation may be particularly useful for jet lag or insomnia.
Refer to our free resource for recommended dosages and food lists.
3. Address “Antagonists of Sleep”
Certain foods, beverages, and environmental factors can interfere with your natural sleep cycle. Common antagonists include:
Alcohol
Caffeine
Spicy foods
Heavy meals
Poor sleep routines or disruptive environments
4. Stick to the Basics
Nutritional strategies for better sleep are most effective when combined with a holistic approach. Key foundational practices include:
Prioritizing daily physical activity
Maintaining a well-balanced diet
Managing stress through mindfulness or relaxation techniques
Establishing a consistent sleep routine
Optimizing your sleep environment by keeping it cool, dark, and quiet
By addressing these key areas, you can build the foundation for restorative, high-quality sleep and maximize your recovery and performance potential.
Resources
Charest, J., & Grandner, M. A. (2020). Sleep and athletic performance: Impacts on physical performance, mental performance, injury risk and recovery, and mental health. Sleep Medicine Clinics, 15(1), 41–57. https://doi.org/10.1016/j.jsmc.2019.11.005
Barnard, J., Roberts, S., Lastella, M., Aisbett, B., & Condo, D. (2022). The impact of dietary factors on the sleep of athletically trained populations: A systematic review. Nutrients, 14(16), 3271. https://doi.org/10.3390/nu14163271
About the Author
Jourdan Delacruz is a 2X Olympian and represented Team USA in the sport of Weightlifting for both the 2020 and 2024 Olympic Games. Jourdan holds a bachelor's in nutrition and dietetics from the University of Northern Colorado. She is pursuing her master's degree in sports nutrition with hopes of becoming a sport-registered dietitian. Jourdan is the founder of Herathlete, a brand committed to supporting female athletes through education and community.
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