It’s football season, so we’re breaking down our top 10 sleep strategies that you should be following this fall. Which habits actually move the chains? Here's our NFL-style definitive countdown of the most impactful things you can make to boost sleep, energy, and recovery.
10. Skip Late-Night Meals
Heavy meals close to bed spike insulin and delay melatonin. A 2016 study from Journal of Clinical Sleep Medicine found that spicy or high-fat meals eaten late in the evening reduced deep sleep and caused more awakenings. So keep your biggest meal earlier in the evening, and try swapping out rich desserts for something lighter like yogurt, berries, and a Lagoon Night Bite.
9. Optimize Your Workout Timing
Training too late raises core body temp and delays sleep onset (when you actually fall asleep). A 2019 Sports Medicine review showed evening workouts within an hour of bedtime disrupted sleep architecture. Meanwhile, earlier workouts, especially those in the morning, led to longer, deeper sleep.
Pro Bowler J.J. Watt has talked in the past about switching to earlier training sessions while playing to sleep better and improve recovery. It certainly paid off over the course of his illustrious career.
8. Block Out All Light
Your body’s circadian rhythm (internal clock) is light-sensitive, and sending it the wrong signals can disrupt your sleep. A 2022 found that even moderate nighttime light exposure raised heart rate and reduced insulin sensitivity - both of which impact your ability to sleep restfully. So use blackout curtains, eliminate screen glow, and/or wear a sleep mask.
Legendary quarterback and 7x Super Bowl Champion Tom Brady is obsessed with light discipline - he reportedly uses blackout shades, red light filters, and even screen dimming tech after dark.
7. Take Proven Sleep Supplements
Magnesium helps calm the nervous system and deepen slow wave sleep. In one study, older adults taking 500 mg of magnesium slept longer and woke less often. Additionally, L-theanine boosts alpha wave activity and reduces mental chatter - helping to calm the mind and lead to more relaxed slumber. Ashwagandha is another all-natural sleep enhancer frequently used by the pros and high-performers.
Quarterback Aaron Rodgers has talked publicly about taking magnesium before bed. It’s a foundational supplement for many NFL recovery protocols.
6. Use the Right Pillow for Your Body
Neck support, spinal alignment, and airflow are all critical components to getting the most out of your sleep and waking up feeling great. In fact, A 2013 study (in the Journal of Chiropractic Medicine) found that using the right supportive pillow to maintain proper spinal alignment during sleep led to a 63% improvement in overall sleep quality.
49ers Quarterback Brock Purdy is a fan of the Otter pillow while players from around the league including the Eagles, 49ers, and Buccaneers all trust Lagoon to dial in sleep recovery on the road and at home.
5. Keep Your Bedroom Cool
Your core body temp must drop between 1-2°F to trigger sleep. Keeping your bedroom cool using a fan, AC, or opening the window can help your body adjust. The Sleep Foundation recommends setting your room between 60–67°F. Cooler environments improve deep sleep duration and increase heart rate variability (HRV).
NFL teams like the Seattle Seahawks and Miami Dolphins use temperature-controlled sleep pods and cooling tech in recovery centers to help players bounce back faster.
4. Keep the Bed for Sleep Only
When you reserve your bed for sleep and sex only, your brain associates it with rest. A study from the University of Pennsylvania found this practice cut sleep latency and improved sleep efficiency. No TV, no scrolling, no work calls in bed, as these all serve to confuse your internal clock on what the bed should be used for.
Russell Wilson’s sleep coach has emphasized creating strict sleep zones - including tech-free beds and minimalist environments - to help reset his post-game wind-down.
3. Build a Repeatable Wind-Down Routine
Wind-down cues tell your body sleep is coming. In fact, a 2022 Harvard Health article found consistent pre-bed routines improved sleep onset and next-day alertness. So whether it’s taking a hot bath, listening to relaxing music or doing a stretch routine before bed - find something that works for you that you can consistently execute on.
Travis Kelce reportedly ends every night the same way - the same lighting, same wind-down tea, at the same time. It’s less about the content of the routine and more about the regularity that reinforces melatonin timing.
2. Get Out of Bed If You Can't Sleep
If you’re tossing and turning for more than 20 minutes - get up. It sounds counterintuitive, but breaking the cycle of “frustrated trying” prevents conditioned arousal (i.e. where your brain associates your bed with stress).
NFL sleep consultants recommend this tactic to players dealing with post-game adrenaline. Instead of fighting it, they suggest stepping out, journaling, or stretching before trying again.
1. Stick to a Consistent Sleep-Wake Schedule
And at the top spot - a consistent sleep-wake schedule is the most important habit you can build. A 2023 Sleep Health study showed irregular sleep times increased the risk of heart issues by over 30 percent - even with the same total hours slept. It’s the most important thing you can do to make sure your sleep is consistently healthy.
Dak Prescott and Justin Herbert both work with sleep coaches to sync their circadian rhythm. They aim to wake up and fall asleep at the same time - even on off days- to lock in recovery and mental sharpness.
Your Game Plan
You don’t need to be an NFL quarterback to benefit from elite sleep habits. But you do need to start somewhere. Pick one habit to implement this week and stack from there.
Start with your schedule. Then optimize your pillow, supplements, and environment.
And remember to take the Lagoon Sleep Quiz to get matched to the best pillow for your sleep style.
Own your rest.
