Current and former athletes are used to routines, structure, and discipline. But when sleep troubles come knocking, our well-honed schedules can feel thrown off balance. Whether it’s waking up in the middle of the night or getting up too early, knowing how to manage those moments can make all the difference. On a personal note, I’ve woken up early and struggled to go back to sleep often these past few months. To help me manage a variety of sleep challenges, here are two sets of strategies: one for when it’s too early to wake up, and another for when you’re okay with starting your day earlier than planned.
Things to Do When It’s Too Early to Wake Up
You wake up and can’t get back to sleep —it’s 1:00 a.m. or 3:00 a.m., too early to officially start the day. Instead of stressing about how much time you have left before your alarm, try these calming activities to ease yourself back to sleep.
1. Read a Book (Preferably a Physical Book). Grabbing a novel or a nonfiction book that you’re interested in, but isn’t too stimulating, can help you wind down. Unlike your phone or a tablet, physical books don’t emit blue light, which can mess with your melatonin levels. Keep the subject matter relaxing—maybe skip the suspense thriller and opt for something lighter like biographies or self-help.
2. Listen to a Meditation or Sleep Story. Guided meditations or sleep stories are excellent for helping you relax. Apps like Calm or Headspace have sessions specifically designed for people who have trouble falling back asleep. This can focus your mind on calming thoughts and sounds, lulling you back into rest. Alternatively, try deep-breathing exercises that you can do from the comfort of your bed.
3. Do a Light Body Scan. A body scan is a mindfulness practice where you mentally “scan” different parts of your body to relax them. Start from your toes, and slowly work your way up to your head, focusing on how each part feels. Tense and then release any tight areas. This process can help you become more aware of your body and relax tense muscles, easing you into sleep.
4. Write Down Your Thoughts. If your mind is racing, jot down whatever is bothering you or exciting you in a journal by your bedside. This might include a ‘to-do’ list of tasks that pop up. Sometimes the act of writing down thoughts can relieve the mental pressure that keeps you awake. Once it’s on paper, your mind can relax, knowing you won’t forget it.
Things to Do When It’s Not Too Early to Wake Up
Sometimes, you wake up and it’s early, but not *too* early. For me, this is when I wake up around 4:30am or 5:00am. You might feel like going back to sleep, but starting the day ahead of time can be productive, especially for former athletes who thrive on structure and discipline.
1. Workout. For those former athletes who are wide awake, an early morning workout could be the perfect way to start your day. Exercise is a great way to clear your mind, boost endorphins, and ensure you get a good night’s rest later on. Whether it’s a run, yoga session, or some light bodyweight exercises, getting your body moving can be energizing and rewarding.
2. Meditate. This is a fantastic way to ease into your day if working out doesn’t appeal to you right away. Spend 10-15 minutes practicing mindfulness or a gratitude meditation to set the tone for the day. Meditation helps calm your thoughts and provides mental clarity, something many former athletes need when transitioning from a high-paced sports career to daily life.
3. Stretch. Stretching is an excellent option if you want to gently wake your body up. Focus on areas where tension builds, such as your hamstrings, back, or shoulders. Dynamic stretches can loosen you up and help your body prepare for the day ahead. This habit keeps former athletes connected to their bodies, especially after years of athletic training.
4. Tidy Up Your Space. If you didn’t get around to organizing the night before, use this extra time in the morning to tidy up your home. Whether it’s putting away dishes, wiping down counters, or organizing your workout space, decluttering can clear both your mind and your environment. You’ll start the day feeling accomplished, even before you dive into your regular routine.
5. Prepare a Healthy Breakfast. When you wake up earlier than usual, you have the opportunity to prepare a nutritious, balanced breakfast. Instead of rushing through the process, take your time making something healthy—whether that’s oatmeal with fruit, eggs and avocado, or a smoothie. Starting your day with a good meal sets a positive tone.
It’s no secret that former athletes often struggle with transitions—whether that’s in life or sleep. But these two lists provide a framework for managing sleepless nights. Whether you choose to wind down and try to get more rest or embrace the extra time to be productive, the goal is to listen to your body and mind. Find what works best for you, and use those strategies to maintain balance and well-being in your post-athlete life.