SLEEP TIPS FOR TRIATHLETES

Sleep is your #1 recovery tool and one of your biggest performance enhancers.

Here’s how to get more of it—and better quality sleep:

Aim to go to bed and wake up at roughly the same time every day, including weekends. A 30-minute window is a good target.

Simple. Effective. There really isn’t much downside.

Reduce light, minimise noise and keep screens out of the bedroom where possible. An eye mask or earplugs can help.

Avoid going to bed overly full, but don’t go to bed hungry either. Find what works for you.

Stay well hydrated during the day, but avoid drinking large amounts immediately before bed if it means waking to use the bathroom.

– Create a simple wind-down routine

Read. Stretch. Breathe. Whatever helps you relax. The key is consistency.

Spend 5–10 minutes outside soon after waking. Morning light helps regulate your body clock and often leads to better sleep that night.

For many people, avoiding caffeine within 8–10 hours of bedtime can make a noticeable difference.

Sorry… we know. It might help you fall asleep, but it generally reduces sleep quality and recovery.