Sleep is the secret sauce to feeling your best, performing at your peak, and staying healthy. Yet, in today’s fast-paced world, quality sleep often takes a backseat to everything else on our to-do list. The good news? A few intentional tweaks to your sleep routine can make a world of difference. Here are my top five sleep hacks for 2025 that will help you wake up refreshed, recharged, and ready to conquer the day.
1. Set and Stick to a Killer Sleep Schedule
Consistency is king when it comes to sleep. As Dr. John Hopkins from the Cleveland Clinic puts it, “Our body loves routine, and that includes a regular sleep schedule.” Establishing a consistent bedtime and wake-up time—even on weekends—can do wonders for your energy levels, mood, and overall health.
According to the National Sleep Foundation, most adults need 7-9 hours of sleep per night to function at their best, while endurance athletes may require even more to support muscle repair and growth. Legendary marathoner Eliud Kipchoge swears by his consistent routine, saying, “I sleep for eight hours every night, and my body has now become accustomed to that rhythm. It is the key to my success.”
Take note of your energy levels during the day. Feeling sluggish, irritable, or struggling to focus could be signs you’re not getting enough rest. Start by setting a bedtime and wake-up time that gives you the sleep your body craves. Trust me, your future self will thank you.
2. Set Your Circadian Rhythm with Morning Sunlight Exposure
Your body’s natural clock—your circadian rhythm—is deeply influenced by light. Exposing yourself to morning sunlight helps regulate your sleep-wake cycle, giving you the boost you need to start the day strong. Neuroscientist Andrew Huberman explains, “Exposure to daylight helps regulate the release of cortisol, which prepares the body for wakefulness and promotes alertness.”
Aim for at least 20 minutes of sunlight exposure in the morning, ideally within an hour of waking. Another 20 minutes before sunset can further align your rhythm. And while it’s essential to embrace daylight, avoid blue light in the evening by dimming your screens and switching to warm-toned lighting.
Tennis legend Serena Williams prioritizes morning sunlight during her runs, crediting it for keeping her energized and focused. Be like Serena: let the sun supercharge your day and set you up for better sleep at night.
3. Rethink Your Relationship with Alcohol
Alcohol and great sleep don’t mix. While a nightcap might feel relaxing, it disrupts your sleep cycle by reducing REM sleep and increasing lighter, restless stages. It can also lead to snoring and sleep apnea.
Rich Roll, ultramarathoner and author, shares, “I used to think that a few drinks before bed helped me to relax and sleep better, but I learned the hard way that it actually does the opposite.” Studies confirm this: consuming alcohol before bed significantly impacts sleep quality and increases nighttime awakenings.
If you drink, try cutting back or at least avoiding alcohol in the hours leading up to bedtime. Your sleep tracker—and your mornings—will show you the difference.
4. Maintain a Dark and Cold Bedroom
Creating the perfect sleep environment is easier than you think: keep it dark, cool, and quiet. Dr. Phyllis Zee of Northwestern University emphasizes, “A cool, dark, quiet sleeping environment can help promote the production of melatonin.”
Blackout curtains, eye masks, and turning off electronic devices can help create the darkness you need. For a cool environment, aim for a room temperature between 60-67 degrees Fahrenheit. Olympic gold medalist Gwen Jorgensen swears by this setup, saying, “I invest in blackout curtains and keep the thermostat low to ensure complete darkness and a regulated body temperature.”
A little effort goes a long way in setting the stage for deep, restorative sleep.
5. Create a To-Do List and Practice Gratitude
Mental clutter can keep you tossing and turning, but a simple to-do list can help. A study in the Journal of Psychosomatic Research found that writing a to-do list before bed helps people fall asleep faster by offloading mental tasks. Pair this with a gratitude practice to shift your mindset to a positive, relaxed state.
Set aside a few minutes before bed to jot down tomorrow’s priorities and reflect on what you’re grateful for. U.S. Track & Field medalist Galen Rupp says, “I always make a to-do list for the next day before I go to bed. It helps me clear my head and focus on rest and recovery.”
These small practices can make a big difference in calming your mind and preparing for quality sleep.
Final Thoughts
Good sleep is the foundation of a healthy, high-performing life. By implementing these five hacks—sticking to a sleep schedule, embracing sunlight, rethinking alcohol, optimizing your sleep environment, and practicing mindfulness—you can make 2025 the year of your best sleep yet.
Good luck on improving your sleep in the new year. If I can ever help you optimize your sleep to improve your athletic performance, feel free to book a free 30 minute conversation.
