Sleep Like a Champion: 3 Quick Tips to Fix Your Nights

Let’s be honest… most of us treat sleep like an optional accessory. We grind late, scroll social media, and expect our bodies to perform like machines. But recovery doesn’t happen without rest.

In my book, I have an entire chapter dedicated to sleep and a sleep routine. In the meantime, here are three quick fixes that can instantly improve your sleep quality. Remember, sleep requires work. These 3 tips aren’t the “be all, end all”, but they don’t hurt!

1. Cut fluids before bed.

If you’re still drinking water (or worse… alcohol as part of your night routine) right before you hit the pillow, you’re setting yourself up for middle-of-the-night wakeups. Keep your last drink (especially alcohol) at least 3–4 hours before bed. Alcohol might help you fall asleep, but it wrecks your REM cycle and makes you restless later in the night.

2. Caffeine has a long tail.

That pre-workout or energy drink you slam at 4PM? It’s still in your system when you go to sleep. Aim to stop caffeine at least 8 hours before bed. Personally, I need closer to 10.

3. Stay consistent—even on weekends.

Your body thrives on rhythm. Late nights and long sleep-ins throw your internal clock out of sync. Try not to vary your wake-up time by more than an hour, even after a late night with friends.

These tweaks might seem small, but they set the stage for real recovery… and for a less groggy Monday.

In my book, I’ll share my full nighttime routine… the one that helps me reset after long surgeries, training sessions, and deployments.

Until then, take inventory of your sleep habits this week. Find where small tweaks can be made to optimize your training and your life!

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Dr. Megan Lisset Jimenez 

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