The Athlete’s Guide to Better Sleep: Simple Hacks to Improve Recovery

Recovery and sleep is just as important as training. Athletes know this. High performers abide by this principle. 

"Recovery is just as important as training. If you don't take care of your body, you can't perform at your best" Serena Williams

"I've learned that the best way to stay healthy and perform at a high level is to prioritize recovery" Lebron James

According to Dr. Karin VanBaak, a sports medicine specialist at UCHealth, muscle gain is actually occurring while you're recovering.

"If you're participating in sports, you're breaking down your body...It's important to remember that this process occurs during rest and recovery, not during the exercise session itself". 

Sleep is one of the greatest acts of recovery. Whilst asleep, our bodies are undergoing several essential processes in order to rebuild itself. This includes:

💪 Muscle Growth and Repair: During deep sleep, the body releases growth hormone, which stimulates muscle repair, tissue growth and cell regeneration.

🌩️ Energy replenishment: Glycogen stores, which were depleted during exercise, are restored to fuel future activity. 

🔋 Immune System Boost: Sleep strengthens the immune system by producing cytokines, proteins that help combat inflammation and infection caused by intense training. 

💦 Nervous System Reset: REM sleep helps the brain process motor skills learned during training and resets the central nervous system to avoid overtraining fatigue.

🧊 Thermoregulation: Core body temperature drops slightly, allowing the body to focus on recovery processes rather than heat dissipation.

🦠 Hormonal Balance: Cortisol levels decrease, reducing stress, while anabolic hormones like testosterone peak, aiding tissue repair and muscle growth. 

Unfortunately, the more athletic an individual is (such as athletes, runners or highly active individuals), the higher the chance of experiencing night sweats or overheating whilst asleep due to several physiological factors: 

🚀 Increased Metabolism: Increased training raises the resting metabolic rate which can result in the body producing excess heat even during sleep. 

🌪️ Hormonal changes: exercise affects hormones like cortisol and adrenaline, which can elevate body temperature and lead to night sweats. 

🏃‍♀️ Post Exercise Thermoregulation: After training, the body struggles to dissipate heat due to heightened blood flow and delayed cooling mechanisms. 

💧 Dehydration: Insufficient hydration from sweating during workouts can impair thermoregulation exacerbating over heating. 

🔥 Inflammation and Recovery: Intense exercise induces inflammation and muscle repair, which can elevate core temperature during recovery. 

If you are an individual that suffer from night sweats or overheating in bed, below are some simple hacks to improve your rest and recovery:

1. OPTIMISE YOUR SLEEP ENVIRONMENT

Your sleep environment plays a critical role in how well your rest. The ideal sleep setting is cool, dark and quite - three factors that can signifcantly impact sleep quality and recovery. Here's how you can set up the perfect sleep haven:

🌡️ Temperature Control: Keep your room between 60-80F (15-20C). This range is optimal for most sleepers and can help prevent night sweats. 

🛏️ Blackout Curtains: Reduce exposure to outside light with blackout curtains or a sleep mask. 

🦻 Noise reductions: Use white noise machines or earplus to block out distractions. 

A cool and calming environemnt creates the foundation of restful sleep, ensuring your body can fully recover after intense physical activity.

2. INVEST IN COOLING SHEETS

For athletes or active individuals who experience night sweats, cooling sheets can be a game changer. Night sweats can disrupt sleep, leading to restlessness and lower energy levels the next day. Choosing the right bedding can make all the difference. 

What are Cooling Sheets?

Cooling sheets are designed to regulate body temperature by wicking away moisture and promoting airflow. They're typically made from breathable fabrics like bamboo viscose, Tencel or Cotton Percale. 

Why Bamboo Sheets Are the Best Choice?

Bamboo viscose sheets are highly recommend for athletes. Here's why:

🌡️ Temperature regulation: Bamboo fabric is naturally breathable and helps disperse heat, keeping you cool throughout the night.

💦 Moisture-wicking properties: Bamboo absorbs and evaporates sweat more efficiently than traditional cotton, making it deal for those prone to night sweats.

☁️ Softness and durability: Bamboo sheets offer a luxurious feel while being strong enough to withstand regular use. 

🌿 Eco-friendliness: Bamboo is a sustainable resource, which means you're making an environmentally conscious choice.  

Switching to bamboo cooling sheets is a simple yet impactful upgrade for your sleep routine. If you are looking for the best cooling sheets for night sweats, check out Restday's 100% Bamboo viscose sheets and pillowcases. 

Now available in Both King and Queen sizes. 

No blends. No Harsh Chemicals. 100% Bamboo. 

3. PRIORITISE SLEEP HYGIENE

Good sleep hygiene is about maintaining habits that promote consistent, high-quality rest. Athletes, in particular, need to be mindful of their routines before bedtime. Here are some tips:

⏱️ Stick to a schedule: Go to bed and wake up at the same time everyday, even on the weekends. 

📵 Limit screen time: Avoid phones, laptops, and TV's at least an hour before bedtime to reduce blue light exposure, which can interfere with melatonin production. 

🧘‍♀️ Relaxation techniques: Incorporate activities like deep breathing, meditation or gentle stretching to wind down after a long day. 

☕ Caffeine and alcohol: Limit these substances, especially in the evening, as they can disrupt your sleep cycle.  

By refining your pre-sleep habits, you'll set yourself up for success each night.

4. FOCUS ON NUTRITION AND HYDRATION

What you consume throughout the day has a direct impact on how well you sleep at night. Athletes require a balanced diet to fuel their bodies, but some foods and drinks can also promote better rest: 

🌰 Magnesium-rich foods: Spinach, nuts, and seeds can help relax muscles and improve sleep quality.

🍚 Complex carbohydrates: Whole grains and starchy vegetables can increase serotonin production, promoting relaxation. 

🍵 Herbal teas: Chamomile or valerian root teas can calm the nervous system and prepare your body to sleep. 

🌊 Hydration balance: Avoid over-hydrating before bed, which could cause disruptive trips to the bathroom.

Proper nutrition and hydration support both performance and recovery. 

5. INCORPORATE ACTIVE RECOVERY PRACTICES

While sleep is the ultimate recovery tool, supplementing it with active recovery practices can enhance your body's repair process. 

Techniques like foam rolling, yoga, or light stretching before bed can reduce muscle soreness and prepare your body for deeper sleep. Active recovery not only improves flexibility and circulation but also signals your body that it's time to rest. 

6. TRACK YOUR SLEEP PATTERNS

To make lasting improvements to your sleep, it's helpful to track your patterns. Devices like smartwatches or sleep trackers can provide insights into your sleep stages, duration and overall quality.

Key Metrics to Monitor:

😴 Sleep Duration: Aim for 7-9 hours of sleep per night.

⏰ Sleep Efficiency: This measures how much time in bed is spent sleeping versus being awake.

🫀 Resting Heart Rate: A lower heart rate during sleep often indicates better recovery. 

By analyzing these metrics, you can identify areas for improvement and adjust your habits accordingly. 

As an athlete or active individual, your performance depends not just on how hard you train but also on how well you recover. By optimizing your sleep environment, investing in the best cooling sheets for night sweats, and refining your routines, you can unlock deeper, more restorative sleep. 

Bamboo viscose sheets, with their cooling and moisture-wicking properties, are a simple yet powerful way to combat night sweats and elevate your sleep quality. Pair this with consistent habits, proper nutrition and active recovery techniques, and you'll give your body the tools it needs to recover and perform at its best. 

Just remember: be sure to check that the material is 100% bamboo viscose. Lyocell is a cheaper alternative and avoid bamboo blended with cotton.

Transform your nights and maximize your days - because every athlete deserves the ultimate recovery tool: great sleep!