Sleep Science • Article

5 Tips To Help You Sleep Like A Pro

Vanessa Boreland

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As the official Sleep + Wellness partner of the NFL, Sleep Number is proud to help players unlock their full potential through the power of great sleep. This year at the NFLPA Rookie Premiere, Sleep Number was onsite sharing tips to help the NFL’s newest stars make quality sleep a priority in their training routines.


At a pivotal moment in these rookies’ careers, Sleep Number was there to educate players on the advantages sleeping on a Sleep Number® smart bed has to their game and everyday life. Each player went through the iFit experience to discover their Sleep Number setting, while learning how Sleep Number smart beds use valuable insights and data to help them get their best sleep ever.  


Science proves that quality sleep can help boost reaction time, recovery time and overall athletic performance. 80% of NFL players have a smart bed*†, and Sleep Number is providing these athletes with game-changing sleep for the ultimate competitive edge.



You don’t have to be an NFL athlete to benefit from high-quality sleep. We connected with Mark Aloia, Ph.D., Head of Sleep and Behavioral Sciences, SleepIQ® Health who shared five tips to help everyone sleep like a pro:



Try to keep a fairly regular schedule, even on weekends. This applies especially to wake time. A regular wake time is a good way to set your body clock and to let your body know what is coming. We have also found in our study of over 300,000 people who sleep on our beds, that being regular means you get more restful sleep and have lower heart rate and breath rate.



Don’t assume that you can always function well on little sleep. We often think that we are capable of functioning just fine on little sleep, so we do not prioritize our sleep over other things. Sleep debt can build up over time. Getting 6 hours of sleep a night for 14 days can make your reaction time look like you’ve stayed up all night long! Prioritize your sleep and you’ll perform better, and you may be less susceptible to injury.



Refrain from using things that disrupt your sleep. Alcohol can help you fall asleep, but it will disrupt your sleep in the second half of the night and make you perform more poorly the next day. Caffeine is the biggest drug in the world, but it is not a friend to sleep. Many people feel they sleep just fine after having caffeine, but it can stay in your system for up to 10 hours. So, even if you can fall asleep with an after-dinner coffee on board, your sleep will be compromised.



If you struggle with sleep, don’t spend a lot of time worrying about it. Worry can interfere with sleep even more.


Discover more tips to help you sleep through the night



Set your sleeping environment up for good sleep. Light is a great thing during the day. It can reduce melatonin, a sleep-inducing hormone, and can energize you. But, for the same reason, keep it dark at night. Darkness can allow melatonin to flood your brain and get the rest it needs. Keep your sleeping environment comfortable and free from noise as well. All of these things can help you get the good sleep you need to perform your best.


Discover 7 ways to create your perfect bedroom sanctuary


Learn more about Sleep Number’s partnership with the NFL and how you can get game-changing sleep like this year’s rookie class.

*Based on the number of active roster players eligible for the NFL player Sleep Number bed program who purchased a bed between 7/23/18 and 11/28/22.

†Data does not include rookie players at NFLPA Rookie Premiere


Like diet and exercise, quality sleep is essential for optimal wellbeing and performance. Because everyone's sleep needs are different, Sleep Number® smart beds sense your movements and automatically adjust firmness, comfort and support to keep you both sleeping comfortably. Find your Sleep Number® setting for your best possible night's sleep.

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