Struggle with sleep? You may benefit from a simple change in night time behavior(s). Sleep deprivation and persistent lack of sleep can negatively impact performance gains/outcomes and overall health.
If unable to get a full nights sleep (7-9hrs worth), a brief nap can be of benefit. A mid-day nap has been shown to support learning skills, strategy and tactics.
There are foods shown to improve sleep quality and quantity: carbohydrates and proteins - while limiting/avoiding spicy, fatty and caffeinated foods/drinks 6hrs prior to bedtime. Carbs and proteins within 1-2hrs prior to bedtime can improve the production of melatonin (a neurotransmitter that makes us feel sleepy in preparation for bed) while improving sleep onset and quality of sleep.
Developing a bedtime routine 30min prior to sleep can help to wind down the body and prepare it to turn off for the night. The left column lists some winding down ideas. How do you wind down for bed?