The air is getting crisper, the days are getting shorter, and the pressure is on to maximize every minute of sleep we can to stay on the ball here in October. So let’s reassess our playbook, cut what isn’t working, and double down on the fundamentals that drive amazing sleep results.
We’ve analyzed the data, incorporated crucial seasonal strategies, and re-ranked the top ten habits that will actually improve your recovery. Here is the definitive new countdown for optimizing your sleep this season.
10. The Afternoon Caffeine Curfew
While this is a new addition to the list, for many people it’s a truly critical one. Don’t underestimate the half-life of caffeine, which is typically 5-6 hours. That means a 3pm coffee is still very much active in your system at 9 PM, where it acts as an adenosine blocker, chemically preventing your brain from feeling sleepy.
Late-in-the-day caffeine can significantly reduce deep sleep, even if you have no trouble falling asleep. For truly restorative rest, enforce a strict no-caffeine rule after 2pm. If you’re a sucker for an afternoon coffee like me, try switching to quality decaf.
Legendary quarterback Tom Brady is famously disciplined with his routine and reportedly has his last cup of caffeine by 9:30 AM to ensure it doesn’t interfere with his sleep quality more than 12 hours later.
9. The Pre-Bed Warm Shower or Bath
Here is another powerful new strategy that uses your own biology to your advantage. A warm bath or shower an hour or two before bed raises your surface body temperature, causing your blood vessels to dilate. When you get out, your body rapidly cools down, and this temperature drop is a powerful, primal signal to your brain to initiate melatonin production and prepare for sleep. Give this a try if you’d like to jump-start the physiological process of falling asleep.
While some athletes prefer ice baths, many incorporate heat therapy into their wind-down. Former All-Pro receiver Brandon Marshall was a huge proponent of using steam showers and hot tubs as part of his evening routine to relax his muscles and mind before bed.
8. Use the Right Pillow & Bedding
You can’t perform at your best if you’re waking up with a stiff neck or dull headache. Your pillow is not a luxury; it’s essential equipment for true physical (and mental) recovery. Its primary job is to maintain proper spinal alignment, bridging the gap between your head and shoulders to prevent strain and eliminate pressure points. When your pillow is wrong for your body, you’re forced to toss and turn all night to find a comfortable position, preventing you from reaching the deepest restorative stages.
This is why pros don’t leave it to chance; players across the league from the 49ers, Buccaneers, and Eagles trust Lagoon to get this right.
7. Optimize Your Workout Timing
Physical activity is one of the best things you can do for your sleep, but the timing of that activity matters. Intense training elevates core body temperature, heart rate, and stimulating hormones like adrenaline and cortisol, which is the exact opposite of what your body needs to do to wind down.
A 2019 Sports Medicine review confirmed that workouts within an hour of bed can disrupt sleep. As fall days get shorter, resist the urge to push your training late into the evening and instead prioritize it during daylight hours to support, not sabotage, your circadian rhythm.
Future Hall of Famer J.J. Watt has spoken about shifting his most intense training sessions to the morning. He found this allowed his body the entire day to recover and wind down, leading to significantly better sleep and on-field performance.
6. Keep the Bed for Sleep Only
Your brain learns from repetition and environment, a process known as conditioning. To achieve truly restorative sleep, you need to teach your brain that your bed is a sanctuary for rest and nothing else. When you bring work, food, or endless phone scrolling into your bed, you send mixed signals and dilute this powerful psychological cue.
By reserving your bed for only sleep, you create an immediate and strong mental association that makes falling asleep much easier over time.
A Pro-Bowl QB’s performance coach has emphasized creating strict "sleep zones." This involves minimalist, tech-free bedrooms where the bed is used for nothing but sleep, helping to reset his wind-down process after the stimulation of a game.
5. The "Brain Dump" Journal
This is one of the most effective strategies for a racing mind. Stress and rumination are killers of sleep, so you need a system to get those thoughts out of your head. Before bed, take five minutes with a notebook. First, write down every single thing you need to do tomorrow to offload that mental burden. Then, write down three specific things you are grateful for from the day. This combination of planning and gratitude is scientifically shown to reduce anxiety and cortisol, clearing the mental runway for sleep.
Raiders QB Geno Smith credits journaling as a key tool for his incredible career resurgence. He has spoken about how writing down his thoughts, goals, and affirmations helped him manage pressure and maintain focus, a practice that directly translates to a calmer mind at bedtime.
4. Build a Repeatable Wind-Down Routine
You can’t expect your body and mind to go from 100 to 0 in five minutes; you need a clear transition period. A consistent, 20-30 minute routine is the crucial buffer between a stressful day and a restful night. This is where you can incorporate habits like reading a physical book (not a screen), listening to calming music, or doing some light stretching to release physical tension.
The key is not necessarily what you do, but that you do it consistently every night to signal to your brain and body that sleep is imminent.
Travis Kelce reportedly ends every night the same way - with the same lighting, same beverage, and at the same time. For him, the power is in the repetition, which creates a powerful, automatic cue for his body to start producing melatonin.
3. Keep Your Bedroom Cool, Dark, and Quiet
Your environment is one of the most powerful levers you can pull for better sleep. These three factors (cool, dark and quiet) are non-negotiable. Your body is biologically programmed to initiate sleep as its core temperature drops, so keeping your room between 60–67°F facilitates this. At the same time, your brain is incredibly sensitive to light, and even small amounts can suppress melatonin. Finally, quiet is essential to prevent micro-awakenings you may not even remember.
Bringing it back to Tom Brady, his obsession with sleep includes keeping his bedroom like a cave - pitch black and chilled to 65°F. NFL teams like the Seahawks have also invested in temperature-controlled sleep pods in their recovery centers to accelerate this process.
Fall-Specific Strategy: As the outdoor temperatures get cooler, you may let the temperature in your bedroom drop too. Opt for thicker bedding and breathable layers, like the Fox pillow, which is an ideal all-season choice. If you still tend to overheat, the Otter pillow provides superior cooling.
2. Master Your Light Exposure
Light is the single most powerful signal that sets your body’s 24-hour internal clock. As daylight shrinks in the fall, consciously managing your light exposure becomes absolutely essential for protecting your energy and sleep quality. Getting at least 15 minutes of direct morning sunlight within an hour of waking sends a crucial "wake up" signal to your brain, locking in your circadian rhythm for the day.
Conversely, you must send an equally strong "wind down" signal in the evening by dimming indoor lights and avoiding bright screens two to three hours before bed.
Sleep coaches for NFL teams frequently build travel protocols around light exposure. Players are instructed to get morning sunlight upon landing in a new time zone and use light-blocking glasses on late flights to help their internal clocks adjust faster.
1. Stick to a Consistent Sleep-Wake Schedule
This is the undisputed champion and the bedrock of high-quality sleep and recovery. Your circadian rhythm governs nearly every biological process in your body, and it thrives on predictability.
Going to bed and waking up at the same time every day (yes, even on weekends) anchors this rhythm, making all your other efforts more effective. A 2023 Sleep Health study even showed that irregular sleep schedules dramatically increased health risks, regardless of total sleep time. This habit is free, and it provides the stable foundation upon which all other gains are built.
Top quarterbacks like Dak Prescott and Joe Burrow work with performance coaches to lock in their sleep schedules. They aim to wake up and fall asleep at nearly the same time every day - even on their off-days - to ensure peak recovery and mental sharpness.
Your Fall Game Plan
You don’t need to be a pro athlete to benefit from these habits, but you do need a plan. Don’t try to implement all ten at once. Start by locking in your sleep-wake schedule (#1). Then, master your light exposure (#2) and dial in your sleep environment (#3).From there, you can fine-tune your routine and stack winning habits.
To get your equipment dialed in, take the Lagoon pillow quiz and get matched with the perfect pillow for your body and sleep style.
Own your rest.
