Following on from previous blogs about Taking Your Own Pillow and Sleep and Athletic Performance I wanted to continue on the ‘yawn’ theme and write about aiding sleep when nerves might be keeping you up at night.

I often had nights during events from club races to World Championships where I couldn’t get to sleep for ages. One night at a worlds my mind was so active I can’t remember getting to sleep at all. However, I still got by the next day of the event because I just lay there and rested.

Wanting not to have my sleep during big events sabotaged by an overactive mind I found a few alternatives. Sleeping-pills you say? Yes, of course - you can get suitable ones on prescription from your Doctor - but it’s probably better to try mend the source of the problem first. Here are the basics:

• Have the room cooler rather than warm, but avoid strong air conditioning.
• Don’t try to sleep without being at all tired.
• Try an audio relaxation product like our own Sleeping Better for Sport .
• Ensure your bed is clean and comfortable. Lie on a spare duvet/doona if the mattress is too hard.
• As light is one of the key indicators to the body as to when to sleep, ensure the room is nice and dark. Eye-mask and ear plugs may assist with reducing stimulus.

You may have heard of Melatonin, a natural substance in the body which functions in regulating daily rhythms. When taken as a supplement it’s meant to help with sleep timing, but I’ve not found much benefit compared to the other strategies listed here.

If you do go down the sleeping-pill path, I’d suggest breaking them in half to cut the dose, allowing you to get to sleep but not have any affect on your next day’s performance.

Good night!

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