Nutrition for Good Sleep
Life as a swim athlete is BUSY. On top of practices and meets, there’s schoolwork, birthdays, holidays, a (somewhat) social life…but when to sleep?! This may not come as a surprise, but sleep should be at the top of your priority list. Without good sleep, recovery and performance plummet. So, what are some things you can do nutritionally to help promote good sleep?
Try adding magnesium-rich foods. Magnesium has been shown to raise serotonin levels in the body, a hormone directly tied to relaxation. Almonds, for example, are high in magnesium. They also promote melatonin (a sleep hormone) production. Some other magnesium-rich foods to try would be brown rice, pumpkin seeds, and black beans.
Eat Greek or Icelandic yogurt before bed. Both are excellent complete protein sources and are packed with gut-healthy probiotics. Eating a small amount before bed can help your muscles recover and keep your blood sugar stable while you sleep. Look for 10-15g of protein, and less than 10g of sugar.
Try tart cherry juice before bed leading up to a meet. Tart cherry juice is a natural source of melatonin and can promote quality sleep. It also contains anthocyanins (an antioxidant) and has been shown to reduce muscle soreness and inflammation. We recommend 8oz, 1-2x per day in the 5 days leading up to a meet, and then 48 hours after. When possible, look for a brand that is not from concentrate. Cheribundi and Smart Juice Organic are two examples of brands we would recommend. Research has shown lots of benefits from using tart cherry juice strategically throughout the season — but remember, drinking it won’t make up for a diet full of ultra-processed foods.
Drink chamomile tea before bed. Chamomile tea contains apigenin, an antioxidant that promotes relaxation. Drinking this herbal tea before going to bed will help you wind down so you’re ready to catch some z’s.
Eat enough throughout the day so you don’t go ham near bedtime. Eating too much right before bed can be tough on your digestion and may interrupt your sleep cycle. If you have late practices close to bedtime, you will still want to eat an adequate meal. Just make sure it’s something you are used to eating, and focus on quality sources of protein, carbohydrates, and fat. If you’re having trouble finding something that works for you at that hour, try a smoothie – it will be easier to digest and still contains the post-practice nutrients you need.
Limit ultra-processed foods (UPF’s), especially close to bedtime. UPF’s (i.e. soda, candy, baked desserts, fast food, etc.) are typically high in sugar and/or unhealthy fat, and low in nutrients. Avoid these before bed to steer clear of unwanted GI symptoms, interrupted sleep, and slowed recovery, to name just a few.
Limit caffeine. Too much of this stimulant can make it harder to wind down at night and is likely to interrupt your sleep cycle. We do not recommend swimmers under the age of 18 consume caffeinated drinks – however, if you do drink caffeine, we strongly recommend this age group does not exceed 100 mg/day. For swimmers 18+ we recommend not exceeding 200 mg/day. Timing is also important for quality sleep, so as a general rule avoid caffeine after 2:00 PM. For a full look at our take on this topic, check out To Caffeinate or Not to Caffeinate.
Lack of sleep usually reflects our priorities rather than real constraints. Even with a busy schedule, sleep can be prioritized. Recovery doesn’t happen without it. You won’t reach your full potential without it either. In addition to hitting the hay when you need to, there are things you can do nutritionally to support great sleep. Choose one of the habits we discussed to implement and start there – you might be surprised how much of a difference it makes.
Disclaimer:
All nutrition information presented and written within SwimStrongDryland.com are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Each individual’s dietary needs and restrictions are unique to the individual. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or supplement.