Sleep Hygiene - How to Maximize Your Recovery and Performance
Let’s talk about sleep. You know it’s important — but when life gets busy, it’s often the first thing to take a hit. And if you’re a runner (or any kind of active human), skimping on sleep is like trying to train on a sprained ankle — it’s just not going to end well.
Quality sleep is where recovery happens. It’s when your body repairs muscles, balances hormones, and keeps your brain sharp. So if you want to run faster, recover better, and improve athletic performance, it’s time to get serious about sleep.
Here’s how to maximize your sleep quality and wake up ready to crush your day (and your workouts):
Set a Consistent Bedtime Routine
Why: Your body loves routine. Going to bed and waking up at the same time every day helps regulate your circadian rhythm — your internal clock that controls sleep and energy levels.
What to Do: Start winding down 30-60 minutes before bed. Dim the lights, put your phone away, and do something relaxing like reading, stretching, or deep breathing. Consistency is key here — even on weekends.
Create a Sleep-Friendly Environment
Why: Your bedroom setup can make or break your sleep quality.
What to Do: Keep your room cool (60-67°F is ideal), dark (blackout curtains are a game-changer), and quiet (white noise machines can help). Invest in a comfortable mattress and pillow — you spend a third of your life here, make it count.
Watch What You Eat and Drink
Why: Certain foods and drinks can mess with your sleep.
What to Do: Avoid caffeine after noon and skip heavy, spicy, or sugary foods in the evening. Alcohol might help you fall asleep faster, but it wrecks your sleep quality — so save it for special occasions.
Use Sleep-Supporting Supplements (If Needed)
Why: Sometimes your body needs a little extra help winding down.
What to Do: Magnesium glycinate can help relax your muscles and calm your nervous system. Tart cherry juice naturally boosts melatonin production. If you’re really struggling, melatonin supplements can help — just keep the dose low (0.5-3mg) and use them short-term.
Get Morning Sunlight for Circadian Rhythm Regulation
Why: Sunlight helps set your circadian rhythm, making it easier to fall asleep at night.
What to Do: Spend 10-15 minutes outside in the morning light as soon as you can. Bonus points if you do it while walking or stretching.
Move Your Body (But Not Too Late)
Why: Regular exercise improves sleep quality — but timing matters.
What to Do: Aim for at least 30 minutes of movement most days, but avoid intense workouts within 2-3 hours of bedtime. Evening yoga or stretching? Perfect. Late-night hill sprints? Not so much.
Better sleep means better recovery, better performance, and fewer injuries. Start with one or two of these changes, and you’ll feel the difference fast.
Ready to take your recovery to the next level? Prioritize your sleep — your body will thank you.
Happy Trails,
Dr Mark, Chiropractor
Base Camp Chiropractic and Sports Rehab