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Sleeping Well

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Nutritional information

Replenish Energy
Managing Stress
Managing Insomnia

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Sleeping Well

The best bridge between despair and hope is a good night’s sleep. - Cossman

  • Medium


Getting enough good quality sleep is one of the most effective performance enhancing tools in your toolbox. But sleeping well  is something many changemakers struggle with.

Here are 4 steps to help you get a good night’s sleep courtesy of the Athlete Learning Gateway by the Internation Olympic Committee.



Create a routine

Falling asleep is easier if a pattern of going to sleep at a regular time has already been established. Take extra care not to do anything that might disturb sleep later – like eating a heavy meal too late or consuming too much caffeine.


Avoid technology

Don’t use items such as mobiles or laptops within an hour of going to sleep - the brightness of the screens can increase your brains alertness and consequently the quality of your sleep. You could do some stretching or reading to focus your mind and reduce any anxiety.


Try to switch off

Set time aside in the early evening to get everything ready and review your performance worries for no longer than 15-30 minutes; then stop. If you find yourself returning to the subject in bed – just tell yourself you’ve ‘done that’ – and move on.


Don’t worry

If you worry your brain is going to alert itself to a problem out there, and it is going to try to keep you awake. Try not to over-rate the consequences of delayed sleep. Getting less sleep (or poor quality sleep) before any major event is normal – but in itself, it is unlikely to affect performance.

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SDG 3: Ensure healthy lives and promote well-being for all at all ages

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