Game Night Sleep

What You Should Know

Better sleep = better performance. Deep sleep boosts reaction time, memory, and mood.
Sleep deprivation decreases reaction time by 20% (Fullagar et al., 2015).

Sleep hygiene - summary of behavioural and environmental techniques to optimize your sleep. Optimizing this has more evidence than anything else when it comes to sleep.

Sleep helps with injury recovery and emotional regulation. 1 extra hour significantly improves performance and leads to less mental errors (Mah et al., 2011).

What You Should Be Doing

• Keep a consistent sleep schedule, even on off days. Include a wind down routine. Check out that sleep hygiene link above and do these things.

• Avoid screens 1–2 hours before bed, caffeine 6 hours ideally.

• Blackout curtains or sleep mask can help in hotels.

• Supplements: Melatonin, Magnesium (L-threonate and bisglycinate), L-Theanine all have good evidence. Reach out if you have questions

More sleep tips can be found here.