{"id":19091,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=19091"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"strategies-to-enhance-sleep-duration-quality","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/strategies-to-enhance-sleep-duration-quality\/","title":{"rendered":"STRATEGIES TO ENHANCE SLEEP DURATION &amp; QUALITY\u00a0\u00a0"},"content":{"rendered":"\n<div class=\"wp-block-cover is-light h1_cover\"><span aria-hidden=\"true\" class=\"wp-block-cover__background has-background-dim\" style=\"background-color:#828b6f\"><\/span><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"500\" class=\"wp-block-cover__image-background wp-image-19100\" alt=\"\" src=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Sleep_blog_asset_\u2013_1-1.jpg\" data-object-fit=\"cover\" srcset=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Sleep_blog_asset_\u2013_1-1.jpg 1600w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Sleep_blog_asset_\u2013_1-1-300x94.jpg 300w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Sleep_blog_asset_\u2013_1-1-1024x320.jpg 1024w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Sleep_blog_asset_\u2013_1-1-768x240.jpg 768w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Sleep_blog_asset_\u2013_1-1-1536x480.jpg 1536w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Sleep_blog_asset_\u2013_1-1-1280x400.jpg 1280w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Sleep_blog_asset_\u2013_1-1-40x13.jpg 40w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Sleep_blog_asset_\u2013_1-1-55x17.jpg 55w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Sleep_blog_asset_\u2013_1-1-100x31.jpg 100w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><div class=\"wp-block-cover__inner-container is-layout-flow wp-block-cover-is-layout-flow\">\n<h1 class=\"wp-block-heading\">STRATEGIES TO ENHANCE SLEEP DURATION &amp; QUALITY\u00a0\u00a0<\/h1>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group introduction_with_author_group is-vertical is-layout-flex wp-container-core-group-is-layout-8cf370e7 wp-block-group-is-layout-flex\"><div class=\"introduction_lower\"><div class=\"author-box\">\n                <div class=\"author-avatar\"><img data-del=\"avatar\" src='https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2023\/11\/sis-logo-55x55.png' class='avatar pp-user-avatar avatar-50 photo ' height='50' width='50'\/><\/div>\n                    <div class=\"author-info\">\n                    <span class=\"written_by\">Written By<\/span>\n                    <h3>Science in Sport Team <\/h3>\n                    <h6><\/h6>\n                <\/div>\n            <\/div><div class='duration_image'><img decoding=\"async\" class=\"lazy time_icon\" loading=\"lazy\" width=\"28\" title=\"28\" src=\"\/sports-nutrition\/wp-content\/themes\/sports-nutrition\/images\/time_icon.svg\" > 2minutes<\/div><div class='author_share'>Share <div class=\"share_buttons\"><div class=\"ss-inline-share-wrapper\"><div class=\"ss-inline-share-content\"><\/div><\/div><\/div><\/div><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group parapgraph_group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<p class=\"has-text-align-center\"><em>We all know the importance of sleep on recovery and athletic performance. This article gives you the top tips for improving sleep practices and nutritional strategies to enhance sleep.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group parapgraph_group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<p class=\"has-medium-font-size\"><strong>BENEFITS OF IMPROVED SLEEP PRACTICES<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"912\" height=\"191\" data-id=\"19094\" src=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Screenshot-2024-08-20-143127.png\" alt=\"\" class=\"wp-image-19094\" srcset=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Screenshot-2024-08-20-143127.png 912w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Screenshot-2024-08-20-143127-300x63.png 300w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Screenshot-2024-08-20-143127-768x161.png 768w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Screenshot-2024-08-20-143127-40x8.png 40w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Screenshot-2024-08-20-143127-55x12.png 55w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2024\/08\/Screenshot-2024-08-20-143127-100x21.png 100w\" sizes=\"auto, (max-width: 912px) 100vw, 912px\" \/><\/figure>\n<\/figure>\n\n\n\n<div class=\"wp-block-group parapgraph_group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<p class=\"has-medium-font-size\"><strong>SLEEP HYGIENE PRACTICES<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aim to sleep >8 hours per night\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Have a regular sleeping pattern with a constant bedtime and wakening time (\u00b11h every day)\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Avoid alcohol and caffeine close to bedtime\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Avoid electronic devices before bedtime (1h prior to bed)\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Do not lay in bed awake for long periods of time\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Have a relaxing bedtime routine and a sleep environment conducive to sleep which is cool (&lt;20\u00b0C), dark and quiet\u00a0<\/li>\n<\/ul>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-medium-font-size\"><strong>NUTRITION STRATEGIES TO ENHANCE SLEEP<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Consume a dinner rich in high glycaemic index carbohydrates\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Consume a tryptophan rich protein source at dinner (e.g. dairy, turkey, salmon)\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Consume 2 kiwis 1-2h prior to sleep\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Supplement with 2x<a href=\"https:\/\/www.scienceinsport.com\/rego-cherry-juice-30-pack\"> SiS REGO Cherry Juice<\/a> (morning &amp; evening)\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Supplement with <a href=\"https:\/\/www.scienceinsport.com\/shop-by-need\/athlete-health\/rest-juice-berry-10\" target=\"_blank\" rel=\"noreferrer noopener\">SiS Rest+ Gel<\/a> 1h before sleep\u00a0<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group written_by_group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><div class=\"author_written_by\">\n                                    <div class='written_by_title'>Written By<\/div>\n                                    <div class='written_content'>\n                                        <div class='written_by_avavtar'><img data-del=\"avatar\" src='https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2023\/11\/sis-logo-55x55.png' class='avatar pp-user-avatar avatar-50 photo ' height='50' width='50'\/><span class='written_by_name_mobile'>Science in Sport Team <\/span><\/div>\n                                        <div class='written_by_description'>\n                                         <div class='written_by_name'>Science in Sport Team <\/div>\n                                         <div class='written_by_guest'><\/div>\n                                          <div class='written_by_introduction'>Supplying world-class knowledge, elite insights, and product recommendations to provide optimal performance solutions for all athletes across a wide variety of endurance sports.<\/div>\n                                          <div class='written_by_link'>\n                                            <a href='https:\/\/www.scienceinsport.com\/sports-nutrition\/author\/sisteam\/'>More articles by author<\/a>\n                                          <\/div>\n                                        <\/div>\n                                      <\/div>\n                                    <\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sleep is important for recovery and athletic performance. This article provided you with sleep practices, it&#8217;s benefits and nutritional strategy.<\/p>\n","protected":false},"author":158,"featured_media":19098,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[452,590],"tags":[58,353,637],"class_list":["post-19091","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport","category-training","tag-recovery","tag-sleep","tag-rego-cherry-juice"],"acf":{"subtitle":"","product_skus":"","post_banner":false,"duration_type":"time","duration_time":""},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>STRATEGIES TO ENHANCE SLEEP DURATION &amp; QUALITY\u00a0\u00a0 -<\/title>\n<meta name=\"description\" content=\"Sleep is important for recovery and performance. 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