Below are a few tips to help you improve your Sleep Performance.
Tip 1: Allocate more time for sleep. This may seem like a given, but truly, if you don't dedicate enough time to sleep, you aren't going to get enough.
Tip 2: Make your room darker. With your lights off, if you can still see your individual fingers when your hand is more than a foot away from your face, your room is too bright. Light tells your brain that it's still "daytime" and suppresses sleep. Consider investing in blackout curtains to optimize sleep quality.
Tip 3: Turn off screens. Another given, but TVs, laptops, and cellphones are incredibly stimulating and can suppress the hormone pathways which promote sleep. Before going to sleep, dedicate at least 30 minutes of screen-free time to allow your brain to quiet down and ultimately fall asleep faster. Less time wasted trying to fall asleep = more time sleeping.
Tip 4: Cut the caffeine. Caffeine stays in your system for hours after consumption and makes it harder to fall asleep. Consider limiting or eliminating caffeine after lunch, and avoid caffeine at least 4 hours before bedtime...But say yes to warm milk or hot herbal tea. Milk contains melatonin, a hormone that helps the body normalize when it's time to sleep and wake up. Additionally, herbal tea such as chamomile or lavender helps reduce symptoms of insomnia and stress, which can help you ultimately fall asleep easier.
Tip 5: Get out of bed (when you're not sleeping). Only using your bed for sleep will train your body to associate your bed with sleep, and decrease the amount of time it takes to fall asleep.
Tip 6: Avoid workouts before bed. While exercise naturally tires you out, strenuous night time workouts can increase your body temperature, which makes falling asleep more difficult.
Tip 7: Skip the pre-bed glass of wine or beer. Yes, alcohol is a sedative, but it delays REM sleep because your body works to process the alcohol. Our suggestion? Stop drinking at least 3 hours before your bedtime.
Want to fall asleep faster? Check out our Locker post: 28 Techniques to Fall Asleep Fast
Sleep like a Pro: Sleeping Tips from the 100 Best Sleepers on WHOOP
Other Resources: How to Sleep Better At Night Naturally (and with Supplements)