Quick Dip: What Can Help Me Sleep Before a Competition?

A short read for the car journey

Category: Sleep & Recovery  | Read time: Under 2 minutes

It can be harder to settle when you are excited or nervous about tomorrow’s races. Preparing earlier leaves you with fewer things to organise at bedtime.

Pack your swimming bag and check the morning plan with your parent or carer. Know when you are getting up, what you will have for breakfast and when you need to leave.

If something about the meet is worrying you, talk it through earlier in the evening, before you start getting ready for bed.

Keep to a familiar bedtime routine. Put screens away for the last hour and choose something quiet, such as reading. Keep your bedroom comfortably cool and dark, with a small night light if you prefer.

Avoid drinks containing caffeine, including energy drinks, cola, tea and coffee. Their effects can last for several hours.

If you cannot settle, try not to keep checking the clock. Counting how many hours are left can give you another thing to worry about. You could picture a familiar, peaceful place and let your breathing settle naturally.

You can still swim well after an unsettled night. Your training and race preparation still count. Follow your usual routine in the morning and give yourself the chance to race.

Regular sleep matters. If poor sleep keeps happening, tell your parent or carer.

Did you know? Mollie O’Callaghan said she was too nervous to nap before winning Olympic 200m freestyle gold at Paris 2024. Even Olympic champions can struggle to settle before a big race.

Created by Basingstoke Bluefins Coaching Team