6 Tricks To Prevent Sleep Deprivation Before Race Day

We’ve mentioned before how important sleep is for swimmers and how it can impact your overall health and athletic training program.

This is especially important leading up to an important meet. Since a well-rested body will help you perform your best on race day, follow these pre-race tips leading up to your next big meet to help you avoid sleep deprivation and be well-rested.

1). Relax your body

It’s normal to have pre-race jitters, so take some time to relax before you go to bed. Very light stretching will help you recover and relax. If you’re feeling especially stressed, you might want to try to get it all your worries down on paper before turning in for the night; this can help you order your thoughts. Another option is to listen to a calming playlist or podcast that will help soothe your mind and get you into sleep mode.

2) Avoid caffeine

That after-dinner cappuccino is usually a bad idea. In fact, if you’re looking for a good night’s rest try to stay away from all caffeinated beverages, especially later on in the day. The same applies to sports drinks, many of which contain caffeine, so be sure to read the label before drinking one after an evening workout. Also, caffeine has a diuretic effect, which may cause you to wake up in the middle of the night to go to the bathroom, disturbing your sleep.

3) Don’t nap late

Athletes need extra sleep, which can either be added on at bedtime or as a nap during the day. Try to avoid taking a nap too late in the day, as it may interfere with your regular sleep schedule.

4) Eat a small snack

Going to bed with a heavy stomach is not recommended. Heavy foods take longer to break down and can lead to longer recovery times. It can also leave you feeling more tired the next morning. Consider having a light, nutritious snack instead, this will help your body repair faster. One option might be a nutritional shake, like the NutriBoost Shake, which contains 29 essential nutrients, to help your body repair while you sleep.

5) Take a break from the screen

Most of us are guilty of scrolling through social media feeds right before nodding off, but it’s best to keep electronic devices away from the bed. It’s recommended to disconnect from technology at least an hour before bedtime since electronic screens have been shown to delay natural sleep cycles. Harvard researchers found the artificial blue light, found on our screens, suppresses melatonin production, which controls our body’s sleep cycles. Take a break from your screens for a better night sleep.

6) Stick to a regular schedule

Having the same bedtime every night will program your body into a routine, teaching it when to expect sleep. Part of creating a bedtime routine may include reading for a few minutes, setting an alarm, brushing your teeth, etc. Keeping the same routine can help even if you’re in an unfamiliar setting when traveling for a race.

These six tricks will help you keep your body and mind well-rested, giving you an edge over the competition!


P2Life is family owned, performance-based, nutritional supplement company that was designed for swimmers, by swimmers, to protect health and promote performance. P2Life takes great care in ensuring that every batch of their performance line is tested to be free of banned and illegal substances. Even though P2Life products were the preferred choice for over 40% of the USA Men’s Olympic Swim team during the London Olympics, it is not just for Olympians. It is also the preferred choice for the top high school, collegiate and masters swimmers across the globe.

P2Life was founded by Tim Shead, a Masters Swimming Hall of Fame Inductee and 42x World Record Holder, and co-founded by Michael Shead, who was a national water polo player. Tim’s expertise in swimming and years of experience and knowledge working with nutritional products, combined with Michael’s love of innovation and technical background, has enabled the P2Life team to create a technologically savvy company that is dedicated to furthering athletic potential. P2Life has a strong e-commerce platform, which allows them to spend less time and funds on retail stores, and dedicate more time to the swimming community.

A Proven Track Record:

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1) http://www.livestrong.com/article/294664-diuretic-effects-of-caffeine/

2) https://www.theguardian.com/lifeandstyle/2009/jan/27/napping-guide-health-wellbeing

3) http://www.webmd.com/sleep-disorders/features/trouble-sleeping-some-bedtime-snacks-can-help-you-sleep#1

4) http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

5) https://www.scientificamerican.com/article/q-a-why-is-blue-light-before-bedtime-bad-for-sleep/

6) http://www.health.harvard.edu/staying-healthy/exercising-to-relax

7) http://www.huffingtonpost.com/lisabeth-saunders-medlock-phd/happiness-tips_b_4256914.html

Swim Training provided by P2 Life, a SwimSwam ad partner.

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7. Think of it as ” Sleeping well” rather than “Preventing sleep deprivation”

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