The average adult needs about 7-9 hrs of sleep per night, and athletes may benefit from even more. Sleep deprivation can lead to impaired brain function, which can slow reaction time, accuracy, and has also shown to alter our pain perception. From a physical standpoint, sleep deprivation has shown to reduce submaximal strength, increase sprint times, and increase fatigue. These negatives effects can occur with just 2-4 hours of less sleep per night. Here’s 8 Tips to Improve Sleep Quality 1. Don’t go to bed until you’re tired. If you aren’t tired, do something else until you become tired. 2. Create a bedtime routine to help you relax (read, write, journal, warm bath, meditation) 3. Wake up at the same time every morning 4. Try to go to bed at the same time each night and plan for a minimum of 8 hours each night 5. Avoid electronics before bed. Blue light emitted from electronics suppresses melatonin production that’s needed to encourage sleep 6. Make sure your bedroom is dark ...