How to Improve Your Sleep for Better Performance

Aug 25, 2025

They break down a soccer-team study testing 18 sleep-hygiene tactics like screen curfews, temperature tweaks, caffeine cutoffs, baths, masks and earplugs. Players picked practical changes and slept longer and faster. The conversation highlights how simple evening habits can shift sleep duration, recovery and on-field distance and speed.

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ADVICE

Cool, Ventilated Bedroom Works Best

Target bedroom temperature around 19–20°C (66–68°F) and ensure good ventilation for better sleep quality.
Cool, ventilated rooms consistently improve sleep depth and comfort during the night.

ADVICE

Cut Caffeine Early

Stop caffeine and stimulants well before evening; consider avoiding them from mid-afternoon onward.
Remember caffeine's 4–6 hour half-life can reduce sleep duration and deep sleep even if you fall asleep.

ADVICE

Time Meals And Nap Windows

Avoid late large meals and heavy night snacking; finish big meals 2–3 hours before bed.
Skip long naps after 2 p.m. to protect night sleep duration and sleep drive.

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Getting good sleep is one of the best things you can do to increase muscle growth, strength gains, fat loss, and general performance.

In today's episode, we examine a study in which soccer players implemented different sleep hygiene tactics to improve their sleep.

The tactics they had to choose from were:

Avoid all electronic stimulants (TV, mobile phones, and computers) from 8 PM.
If not doing the above, avoid them 30 minutes before going to bed.
Change any electronic stimulants screen to the warm light setting from 7 PM.
Wear SleepSpec glasses before going to bed.
Minimize excess light from 9 PM to 9:30 PM by only having a bed lamp on.
Change the bed lamp to a low-wattage globe.
Manipulate the room temperature to 19–20 °C/66–68 °F.
Avoid consuming caffeine or any supplements from 5 PM.
Have the last large meal at least 2–3 hours before sleep.
Consume a glass of lukewarm milk before going to bed.
Consume a glass of chamomile tea before going to bed.
Take a warm bath or shower before going to bed.
Wear an eye mask whilst sleeping.
Wear earplugs whilst sleeping.
Remove any timing instruments (i.e., clock) from the room.
Avoid any sleep disruptions (for instance, bathroom visits).
Sleep at least eight hours.
Avoid napping from 2 PM.

Which of these did the soccer players choose to abide by? Did it work? What were the effects on their performance? And what might this mean for you?

Let's discuss!

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