7 science-backed tools elite performers use to upgrade their sleep… and how to build your own.
If you think elite athletes win on talent and training alone - think again. The ones who dominate the podium are the ones that recover as hard as they train. Sleep of course is the foundation of recovery, and great sleep doesn’t happen by accident.
Behind the scenes, top performers are stacking proven tools - from behaviors to supplements, and environmental tweaks - to improve their sleep quality and the amount of REM and deep sleep so they can wake up ready to go again.
This is their playbook.
Here’s the ‘Athlete’s Secret Sleep Stack’ - ranked by impact on sleep quality, recovery, and duration - with science to back it and simple steps to apply it tonight.
1. Magnesium (Citrate or Glycinate)
Targets: Sleep latency, deep sleep, and sleep quality
Magnesium is one of the most well-studied, athlete-friendly supplements for sleep, and one of the most common deficiencies. It calms the nervous system, lowers cortisol, and activates GABA - a neurotransmitter that helps your brain chill out and shut down.
A 2021 study confirmed that magnesium supplementation improves subjective measures of sleep quality, particularly in those with insomnia. Interestingly though, ~68% of Americans don’t get enough magnesium from food. And athletes may lose even more through sweat and stress.
The best forms of magnesium:
- Magnesium glycinate: bound with glycine for enhanced calming effects; gentle on digestion
-
Magnesium citrate: well absorbed and known to support muscle relaxation and nerve function
Avoid magnesium oxide (low absorption) and proprietary blends that don’t list their forms.
How to use it: Take 200–400 mg of citrate or glycinate 30–60 minutes before bed. You’ll find 200 mg of magnesium citrate in every Night Bites bar from Lagoon.
2. Consistent Sleep-Wake Schedule
Targets: Circadian rhythm, deep sleep, sleep duration
Simple. Boring. Absolutely game-changing.
Your circadian rhythm - the 24-hour internal clock governed by light, temperature, and timing - controls sleep cycles, hormone release, body temperature, and mental sharpness. Athletes who guard their sleep schedule guard their performance.
“Sleep is part of my training. I treat it as seriously as anything else.” - Roger Federer
How to use it: Wake up and go to bed at the same time every day, within 30 minutes - even on weekends. Anchor your wake-up time first, then count backward to set bedtime.
3. Cold Bedroom + Breathable Bedding
Targets: Sleep onset, deep sleep, restfulness
To fall asleep and stay asleep, your core body temperature must drop about 1°F. A cool sleep environment triggers melatonin, helps you drift off faster, and prevents overheating - one of the top causes of ‘micro-awakenings.’
Studies show the optimal bedroom temperature for sleep is 60–67°F.
“The cooler my sleep environment, the better I feel the next day. It’s non-negotiable.” - Alex Morgan, U.S. Women’s National Team
How to use it:
- Keep your room around 65°F
- Use breathable bedding (like the Lagoon Otter pillow)
- Ditch heat-trapping memory foam or flannel bedding
4. Blue Light Elimination
Targets: Sleep latency, deep and REM sleep
Blue light from phones, laptops, and TVs suppresses melatonin and delays sleep. That’s a big problem for athletes with early morning training blocks—or anyone trying to sync sleep with peak performance.
Harvard researchers found that blue light delays melatonin release and sleep onset by up to 90 minutes.
How to use it:
- Turn on Night Shift (iOS) or install f.lux (desktop)
- Wear blue-blocking glasses after dark
- Cut screens 60 minutes before bed… or at least try!
5. Protein + Complex Carbs Before Bed
Targets: Deep sleep - muscle repair and recovery
Forget the myth about not eating before bed. For athletes, a smart bedtime snack can boost recovery. Pairing protein with complex carbs supports muscle protein synthesis, balances blood sugar, and helps regulate serotonin and melatonin.
“My go-to is Greek yogurt and fruit or a banana with almond butter. I sleep deeper and recover faster.” - Grayson Murphy, pro runner & Lagoon athlete
How to use it:
- Aim for 15–25g protein + 20–40g complex carbs
- Try cottage cheese + berries, or a small protein smoothie
- Avoid high sugar or heavy fat meals
6. Strategic Napping
Targets: REM sleep - alertness and mood
Didn’t get enough sleep? Naps are your performance insurance policy. The key is timing.
Too short = no benefit. Too long = groggy mess. Too late = messes with your night sleep.
How to use it:
- Best time: 1–3 PM (aligned with natural circadian dip)
- Length: 20–30 mins (for alertness) or 90 mins (full cycle)
- Nap in a dark, cool environment
7. Melatonin (Use Strategically)
Targets: Jet lag, shift work, circadian mismatch
Melatonin doesn’t make you sleep - it tells your body when to sleep. That’s why regular use for general sleep trouble isn’t ideal. Overuse (especially high-dose OTC pills) can disrupt hormone regulation and cause rebound insomnia.
The Mayo Clinic recommends starting with 0.5–1 mg and limiting use to occasional situations like jet lag.
How to use it:
- Only when needed—jet lag, night shifts, early race mornings
- Start with 0.3–1 mg, 30–60 minutes before bed
- Avoid blends that don’t disclose exact dose
Build Your Own Sleep Stack
You don’t need to be an Olympian to sleep like one.
Start by identifying your biggest friction point: Do you struggle to fall asleep? Wake up during the night? Feel foggy in the morning? Then pick 2–3 tools from the stack to test for 7–10 days.
At Lagoon, we help you optimize from the foundation up - starting with your pillow. Most sleepers underestimate how much their pillow affects neck pain, overheating, and sleep continuity. We fix that.
Ready to upgrade your recovery?
Take our 2-minute sleep quiz and find the perfect pillow for how you sleep.
