The hours before sleep set conditions for recovery from sport and competition. An intentional evening routine can break the cycle of sport and competition disrupting sleep disrupting sport and competition.
Why Evening Routine Matters for Sport and Competition
Sleep is the most powerful sport and competition recovery mechanism — and the evening routine determines sleep quality. Without it, sport and competition persists through the night.
The Evidence-Based Evening Routine for Sport and Competition
2 hours before bed — reduce stimulation:
- Dim lights (signals melatonin production)
- No screens with blue light (or blue light blocking glasses)
- Avoid stimulating content (news, work emails)
1 hour before bed — wind down:
- Gentle physical activity: stretching or yoga
- Calming activities: reading fiction, warm bath, light conversation
- Brief reflection: what went well today? (shifts from sport and competition rumination)
30 minutes before bed — prepare:
- Consistent bedtime
- Cool, dark room
- Brief mindfulness or progressive muscle relaxation
When Sport and Competition Makes Sleep Impossible
If sport and competition is causing significant sleep disruption, Cognitive Behavioral Therapy for Insomnia (CBT-I) combined with sport and competition treatment is the most effective approach.