Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

The perfect sleep schedule for athletes

27 Jul 2025 · 1 min

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0:50

In this instructional video, the speaker outlines a daily sleep‑hygiene routine tailored for athletes to maximize recovery and performance. The schedule starts at 6:30 AM with immediate exposure to sunlight for 10‑15 minutes and drinking 8‑16 oz of water to kick‑start hydration and set the circadian rhythm. Around 1 PM (no later than 2 PM) an optional 20‑30 minute nap is suggested after a long morning training session, with a warning that later naps can disrupt nighttime sleep. Evening wind‑down begins at 7:30 PM, allowing social time, and by 9 PM the athlete should start preparing for sleep, optionally taking magnesium (3‑8 mg) to aid both sleep quality and muscle recovery. The final bedtime window is 10:00‑10:30 PM in a cool, dark, tech‑free room, emphasizing that insufficient sleep impairs gains. The speaker repeatedly stresses the link between proper sleep and athletic performance.

Chapters

This is the perfect sleep schedule for athletes. 6:30 AM, we want to wake up and get immediate sunlight in our eyes, so go outside for 10 to 15 minutes. It's going to help set what's called a circadian rhythm for your sleep and wake you up and get you ready for your day. At the same time, bring your water bottle out there and drink 8 to 16 ounces of water to get a head start for hydration for the day. 1 PM, you can take— this is optional, but if you had a long training in the morning, you can take a 20 to 30 minute nap around 1 PM. Make sure that this is no later than 2 PM or else it will disturb your sleep later on in the day. 7:30 PM, we want to start winding down, chilling. You can hang out with friends. By 9 PM, we want your away. And it's optional to take magnesium 3 and 8. Magnesium can be awesome for your sleep, and it can also be awesome for your recovery. So that's a win-win situation. And then between 10 and 10:30, we want you to go to bed. We want a cool room, we want it blacked out in there so you can sleep well, and no tech in your room is the most important thing. If you are not sleeping, you will not get gains, I promise you that.