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 The importance of sleep can’t be overstated, as it provides your body and brain with the energy they require to fulfill their daily chores. However, sleep also plays a crucial role in the athletic performance and it’s an often neglected detail that can make a significant difference. For this reason at Athletic Republic in Pittsburgh, we created the following post containing useful advice on improving your sleep quality.

Create a Routine

Having regular bed and waking up times is the best way to set your internal clock, don’t forget that you should keep this schedule even during the weekend. Also, a quick nap during the day shouldn’t represent a problem, just remember that it shouldn’t last more than 20 minutes. 

Sleep Habits

Remember that electronic devices can disrupt your sleep, so you should avoid their use an hour before bedtime. Heavy and greasy meals should also be avoided and reduce your fluid intake at least 2 hours before going to bed. Arriving a few days prior a competition, in case you need to travel, will allow your body get used to the new environment. 


It may seem obvious that consuming caffeine will disrupt your sleep and dehydrate you faster, as it’s a natural diuretic. However, you have to be careful and read the label of your favorite drinks. Remember that chocolate, tea and soda may contain this substance. 

Keep in mind that the recommended sleep average for school aged children is 9-12 hours and 7-9 hours for adults, so don’t forget to organize your day to get the amount of sleep your body requires. If you are feeling tired and you struggle to stay alert throughout the day, it’s likely that your sleep quality is poor. Also, be sure to read this previous post on recovering after a workout.

At Athletic Republic, we know that every detail counts when it comes to excel in your sport. That’s why we developed scientifically based programs to give you the boost you need. Consider us next time you are looking for sports training in Pittsburgh. Call 724-933-4317 to learn more about our exclusive programs.