Mastering Sleep Hygiene: One Key to Peak Performance

Feb 23, 2025

Sleep is the foundation of peak performance—whether in sports, work, or daily life. Good sleep hygiene refers to the habits and practices that contribute to high-quality, restful sleep. Many people complain that they don't sleep well, yet they fail to maintain good habits that support restful sleep. By making small, intentional changes, you can improve your sleep consistency, feel more energized during the day, and enhance your overall well-being. Here’s how to optimize your sleep hygiene:

1. Consistency is Key

Your body thrives on routine. Going to bed and waking up at the same time every day—even on weekends—helps regulate your internal clock. To build consistency:

  • Set alarms for both waking up and going to bed.

  • Create nighttime and morning routines that signal your body when it’s time to sleep and when it’s time to wake up.

  • Avoid drastic shifts in sleep schedules, even after a late night.

2. Be Mindful of Caffeine and Alcohol

What you consume throughout the day can impact how well you sleep at night.

  • Caffeine: The half-life of caffeine ranges from 1.5 to 9.5 hours, with an average of 4-6 hours. That means if you have 200 mg of caffeine in the morning, you may still have 25-50 mg in your system by bedtime. If you drink an energy drink (160 mg) at dinner, you could still have 80 mg of caffeine in your system when trying to sleep. Avoid the "caffeine doesn't affect me" pitfall and avoid caffeine in the afternoon and evening to prevent it from interfering with sleep.

  • Alcohol: While alcohol may help you fall asleep faster, it reduces the quality of your sleep by limiting deep sleep and REM sleep—both crucial for recovery and cognitive function. Minimize alcohol consumption, especially close to bedtime.

3. Reduce Blue Light Exposure

Your phone, tablet, and TV emit blue light, which interferes with melatonin production, the hormone responsible for making you feel sleepy. To promote better sleep:

  • Limit screen time at least an hour before bed.

  • Use blue light filters or wear blue light-blocking glasses if you must use screens.

  • Opt for reading a book or practicing relaxation techniques instead of scrolling through your phone.

4. Avoid Large Meals and Heavy Exercise Before Bed

Your body needs time to digest food and recover from intense workouts.

  • Meals: Eating large meals right before bed can cause discomfort and acid reflux, making it harder to sleep. Try to finish eating at least 2-3 hours before bedtime.

  • Exercise: While regular exercise improves sleep, intense workouts too close to bedtime can elevate adrenaline and heart rate, making it harder to wind down. Aim to finish high-intensity workouts at least a few hours before sleep.

5. Manage Stress for Better Sleep

Stress and an overactive mind can keep you tossing and turning at night. Incorporating stress-reducing habits can significantly improve sleep quality:

  • Journal before bed to clear your mind.

  • Meditate or practice deep breathing exercises to promote relaxation.

  • Establish a wind-down routine to signal your brain that it's time to rest.

6. Create an Ideal Sleep Environment

Your sleep environment plays a huge role in how well you rest. Make your bedroom a place for sleep by:

  • Keeping it cool, dark, and quiet—use blackout curtains, eye masks, white noise machines, or earplugs if necessary.

  • Removing distractions like TV, work materials, and bright lights.

  • Investing in a comfortable mattress and pillows that support your body.

Final Thoughts

When you dial in these sleep hygiene habits, good sleep becomes effortless. And when you sleep well, you wake up energized, focused, and ready to tackle your goals. The habits you build will carry you through the day with more clarity, stamina, and resilience. The more energy you have, the more you can invest in the things that truly matter—your work, your passions, your performance, and your overall well-being. Sleep isn’t just about getting through the night—it’s about setting yourself up for success during the day. Prioritize quality rest, and you’ll be amazed at what you can accomplish!


Written by:

Dr. Laurel Mines, PT, DPT, OCS

Physical Therapist, Mental Performance Coach, Owner of Bay Laurel Athletics and Stanford University Teaching Specialist