For growing and developing athletes, sleep is everything. Sleep is essential for recovery, it’s essential for mental focus and it is essential for performance. Without an adequate amount of sleep, it can be difficult to perform at your best, whether that be in school, sports or life. 

At Warren Academy, we offer a variety of youth sports performance programs in Omaha to help athletes develop and reach their full potential. As much of what we do involves strength, speed and sport-specific training, none of it would be worth it without getting good sleep each night. While there are many supplements out there that can help improve sleep, doing so naturally offers far more benefits. Here are some ways any athlete can naturally improve their sleep each and every night. 

What causes poor sleep?

Poor sleep goes far beyond having a hard time falling asleep. There are many things that can cause this. Sleep problems can come from a bad diet, anxiety and stress, medical issues and environmental issues.

Ways to naturally improve sleep each night

It doesn’t take sleeping pills to improve your sleep every night. In fact, sleep pills can actually cause more problems with your sleep in the long run. Instead of choosing supplements to help with your sleep, try out these natural ways: 

Good nutrition

Is there anything that good nutrition does not benefit or improve? Whether you are looking to recover from an injury or just get better sleep at night, your diet and nutrition should be the first thing you evaluate. Foods that are rich in magnesium, such as fruits and nuts, can significantly improve sleep, as well as offer other benefits. On top of that, foods that are high in potassium are also great for improving your sleep cycle. 

It’s also important to note that the time at which you eat can also have an effect on your sleep. You don’t want to go to bed hungry, but going to bed on a full stomach can negatively impact your sleep. It’s important to time out when you are eating to improve your sleep cycle. 

Set a routine

Another way to naturally improve your sleep every night is to set and stick to a regular routine. To do this, you should set a normal wake-up time every morning and then use that to determine when to go to bed. For growing athletes, it’s recommended to get at least 7 hours of sleep every night and no more than 10. As you grow older, strive to get 8 hours of sleep per night. 

Exercise regularly

Lastly, going through a regular training program is a great way to improve your sleep quality at night. Although it may not seem like it, exercise does promote healthy sleep. Sticking to your routines and getting your exercise in for the day will yield great benefits for the ease and quality of your sleep.

To see results in the gym takes discipline outside of the gym as well. Making a priority to get quality sleep each week is something that will help athletes see progress much more quickly. Keep these tips in mind!