How to create the ideal bedtime routine

LGFA Players Share Their Performance-Ready Sleep Habits

In a recent survey, we asked LGFA players to describe their ideal pre-performance sleep setup or routine, and they delivered. From blackout curtains to blue-light blockers, hot showers to hydration strategies, it’s clear many players are thinking carefully about how to give their bodies and minds the best possible rest before a game.

What they shared wasn't just useful for athletes. It was a goldmine of simple, practical ideas anyone can try, whether you're preparing for a county final or just trying to survive a hectic week.

The Five Key Ingredients of a Great Night's Sleep

1. Comfortable Sleep Environment

This was the most consistently mentioned element: a cool, dark, quiet room and a supportive bed. Players repeatedly emphasised how physical comfort sets the tone for a good night's rest.

Here's what LGFA players said:

• "Coldish room, firm mattress and silence."
• "A fully made bed, pitch black room, cold room, and sink into the mattress."
• "Cosy warm bed but cool room."

Try it: Adjust your room temperature (ideally 15–19°C), use blackout blinds, and invest in a mattress or pillow that suits your sleep style.

2. Sufficient Sleep Duration

The majority of LGFA players, surveyed aimed for 7–9 hours of uninterrupted sleep, with some aiming for even more in the nights leading up to a match.

LGFA players aim for:

• "8–9 hours of sleep."
• "9 hours sleep, comfy bed, cold room."
• "Sleep by 9pm, awake by 7am = 10 hours sleep."
• "9–10 hours sleep 2 nights before game, 8 hours sleep night before game."
• "At least 8–9 hours."

Try it: Work backwards from your morning alarm and protect your sleep window. Don't let bedtime slide past your performance goals.

3. Limited Screen Time & Wind Down Rituals

Many players acknowledged that screen use before bed interferes with sleep quality. Instead, they swap screens for reading, music, or other calming activities.

Quotes from the players included:

• "No phone or device up to 2hrs before bed. Read. Get around 8 hrs sleep."
• "No phone in bed, pitch black room, cool room and light duvet."
• "Read for 20–30 mins before going to sleep."
• "No screens after 7/8pm, chose a book or music. Wind down."
• "Relaxing music. Dark room. Minimum 9 hours sleep."

Try it: Switch off devices at least 30–60 minutes before bed. If you can't go cold turkey, try night mode or use a wind-down playlist to signal bedtime.

4. Bedtime Routine & Mental Preparation

A recurring theme was consistency, in bedtime and in rituals. These routines help the brain wind down and the body shift into rest mode.

Here's what they shared:

• "Good food, shower, screen-free, fresh and comfortable bed and soft furnishings."
• "Into bed early. Do skincare and teeth. Turn off phone 30 minutes before bed."
• "Match bag packed, hot chocolate and book before solid 8 hours."
• "Getting all my gear and bits ready for the morning, watching a show in bed, then going to sleep."

Try it: Build your own bedtime "flow": tidy up, prep for tomorrow, wash, change, unplug. Small steps make a big difference.

5. Nutrition & Hydration Timing

A few players highlighted the importance of when you eat and drink. Eating too close to bedtime or skipping hydration can throw off your sleep quality.

Here's what players said:

• "Eat 2–3 hours before bed. Drink water. Head to bed before 10 o'clock."
• "Drink water before bed and have it with me during the night."
• "Go to bed at around 10 o'clock the night before a game and get up early to fit in as much nutrition to be ready to play."

Try it: Avoid heavy meals or caffeine late at night, and keep water nearby, especially if you're training or sweating late in the day.

Honest Reflections

Players know what works, but it’s not always easy. Not everyone has their routine perfected, and that's okay. Several players admitted that consistency is the hardest part, especially with training schedules, match nerves, or busy days.

• "My sleep routine is awful. Ideally, in bed before 11."
• "PJs on. Fall asleep watching TV to distract self from anxiety of match following day."

These real-world admissions are essential. They show that knowing what's best doesn't always mean doing it perfectly.

You're not alone if you're still figuring it out.

Small Changes Add Up

Whether you're an athlete, a parent, a student, or just someone who wants to feel a bit more human during the week, sleep matters. But, it doesn't have to be perfect.

Great sleep starts with protecting your routine, being intentional with your evenings, and making small changes that add up over time.

If LGFA players who are balancing training, nerves, travel, and life are actively building better sleep habits, there's something in that for all of us.

Start where you are. Pick one habit. Do it for a week. Your body (and brain) will thank you.

DFI Beds is the Official Sleep Partner of the Ladies Gaelic Football Association

We're here to champion better sleep for players, families, and everyday legends across Ireland. Visit our LGFA Partnership blog page for more tips, routines, and advice grounded in real-life experience.