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There is some research that suggests using exercise before sleeping for those who have difficulty getting to sleep.  Did you find any research that supports low-level intensity exercise for athletes as a wind-down?

Thanks Nic

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Great post Wyatt! I have a few athletes who have come to me stating that they are struggling to fall asleep at night. I have given them a few pointers (avoid blue light, cold dark room, and no exercise) that you have previously mentioned but they have come back to me and said they are still struggling to get to sleep.

What are some further tips you would suggest to do before going to bed to get the best night's sleep?  - Bella

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Hey Wyatt! Great post. For people that are quite time poor and get home late then go to bed late and the only option for exercise is before work early in the morning, over time would there be a detrimental impact on their physical/mental wellbeing from the shortened sleep period from going to bed late and getting up say, at 4 am to train?

Thanks !

Great question! Obviously, the need for both physical activity and sleep is highly important for everyone. It is recommended for most adults 7-9hrs sleep as a quantity guide for a complete night’s rest. Having under this quantity over long periods of time the body may struggle to adapt, making a person subject to constant sleep debt. This can be detrimental on performance such as immune health, mood and constant fatigue. It is important people are educated on the value of sleep and how important it is in regards to the body’s recovery and try manage as best as they can in coordination with exercise.

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Cool post Wyatt!

I have noticed that many teams, like my own train late and this cant be changed, and I need to sleep quite quickly after i train as it does get quite late. is there anything that can be done to decrease these hormones and body temp etc? or should i just stay up a bit later to avoid this?
Thanks, Harper

Hi Harper! Awesome question. Having a consistent bed time routine, staying cool and avoiding any unnecessary food intake before bed will help keep the body cool and avoid restlessness when trying to get to sleep, this is something highly recommended among athletes who train late.

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Nice post Wyatt, this info is going to help me when looking at how I can improve my athletes performance. I had never heard about cold conditions being the best for sleeping. Why is this? I would have thought being all warm and snug would be the best.
Thanks, Emma.

Hi Emma, cold sleeping environments help lower your body temperature and helps with melatonin production making it easier to get into a deeper sleep and improve sleeping quality.

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Thanks Wyatt,
I coach semi-professional soccer athletes. We train in the evening (they all have jobs) and so often don't finish training until after 830pm. We can't change the training time, but I wonder if there is anything you or the literature suggests we can do to help the athletes "come-down" from the session?

G’day Troll, great question. Implementing routines that includes slowing your HR and body down ready for sleep is a great come-down method. The best factor to involve in this routine is a WARM SHOWER/BATH, this helps the body relax but also causes a rebound-effect making your body cool quicker in preparation for a deep sleep.

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Are you a COACH looking to maximise your athletes performance & recovery?? 💪

Have you thought about sleep? And the importance of sleep on an athlete's health, well-being and performance outcome. 🤔💭

Sleep is one of the BEST 🥇recovery methods used for athletes and is highly important within the elite field. 😀😁

3 of the Best Tips for a good night sleep include thinking about…

- The time you exercise before sleeping 🏋️‍♂️❌

- The sleeping environment an athlete is in ❄️🌲

- The use of devices and consumption before sleeping 📱🍵

For more details...

References
- Copenhaver, E. A., & Diamond, A. B. (2017). The value of sleep on athletic performance, injury, and recovery in the young athlete. Pediatric annals, ₄₆(3), e106-e111.

- Fullagar, H. H. K., Skorski, S., Duffield, R., Hammes, D., Coutts, A. J., & Meyer, T. (2015). Sleep and athletic performance: The effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise. Sports Medicine (Auckland, N.Z.), 45, 161–186.

- Marshall, G. J. G., & Turner, A. (2016). The importance of sleep for athletic performance. Strength and Conditioning Journal, 38, 61–67.