Optimize Your Nightly Routine For Student Athletes

An optimal nightly routine is a must for student-athletes as you focus on balancing academic responsibilities, recovery, and adequate sleep. Here's a suggested nightly routine that will enable you to excel:

Early Evening (After Practice)

Recovery: Engage in post-practice recovery activities such as stretching, foam rolling, and hydrating to put you in the best condition for the next session. Utilizing recovery techniques that will help prepare you for the next session. Consider any necessary treatments, like ice baths or physical therapy, to address soreness or injuries. Be aware that not all recovery technique will be beneficial for you, and different scenarios may benefit from different methods. As a student athlete you will often have access to a variety of resources to help assist you through these aches and pains, if not there are plenty of resources across the internet and on YouTube to guide you through specific issues and recovery methods. 

Nutrition: It is vital that after training you have a balanced and nutritious dinner to replenish energy stores. It is important that there is a mix of carbohydrates, protein, and healthy fats. You should aim to eat this no closer than 3 hours before bed to complete digestion for better sleep. Stay hydrated by drinking water or electorlytes throughout the evening, cease drinking 2 hours before bed to prevent disrupted sleep.

Self Care: Ensure that after your sessions you take care of yourself in whatever way makes you feel best. For some this will be a warm shower and cleaning routine, the important part is to make sure you don’t neglect your appearance as this will have a direct impact on your self image and mental health. Feeling positive about yourself will result in increased productivity. To neglect these important parts of yourself can have a profound negative influence on the rest of your life.

Evening (Academic Focus)

Study Session: Find time dedicated to focused study, this can be in the form of reviewing class materials, completing assignments, and preparing for upcoming exams. Find time to be productive, this will vary across individuals depending on when practices are and when your classes take place. Maximize the remaining focus you have at the end of the day to meaningful work before relaxing. Be realistic in what can be achieved post-activity. Break down tasks into smaller, manageable chunks, and use effective study techniques to maximize productivity.

Planning for the next day: Create a schedule for the next day. Have a clear understanding of what needs to be achieved, what are your priorities and key goals so you can wake up and attack the day. It can help to have your things prepared, such as clothes and bags to make it easier in the morning as you re organised to get up and go. Preparing the night before will help you focus the next day and make it more likely you will achieve your goals. Use a planner or digital calendar to organize your day, ensuring that you allocate time for both academic, athletic, and personal commitments. Be prepared for the day's activities, including any additional materials or equipment you may need.

Late Evening (Winding Down)

Relaxation: Give yourself some time to decompress, engage in relaxing activities such as reading, listening to calming music, or practicing mindfulness to wind down from the day's activities. Consider light stretching or yoga to promote flexibility and relaxation, an outdoor walk can be good way to calm down and get away from device before bed.

Technology Break: Turn off electronic devices at least 30 minutes before bedtime to promote better sleep. It is recommended that you take an away from devices before bed, however being the generation that we are in college this seems unlikely, try to minimize the time spent for better sleep. The blue light emitted from screens can interfere with melatonin production. Instead look to do activities such as reading to relax before you sleep.

Night (Pre-Bed Routine)

Pre-Bed Ritual: Establish a consistent pre-bed routine to signal to your body that it's time to wind down. This might include activities like brushing your teeth, dimming the lights, or practicing gratitude. Set a regular bedtime and wake up time to ensure you get an adequate amount of sleep and create a good circadian rhythm which can help build sleep consistency.

Quality Sleep: Aim for 7-9 hours of sleep each night. Sufficient and quality sleep is crucial for recovery, mental focus, and overall well-being. Create a conducive sleep environment – keep the room dark, cool, and quiet.

Remember, this routine is a general guideline, and it's important to tailor it to your specific needs and schedule. Consistency is key, and finding a routine that works for you will contribute to better academic and athletic performance, as well as overall well-being.