Why You Can’t Sleep Before Game Day — And How to Fix It

If you’re tossing and turning the night before a game, you’re not the only one. A lot of young athletes struggle to sleep before big performances and it’s not because they don’t want to rest. It’s because their brains and bodies are already in game mode. Adrenaline kicks in early, nerves start building, and the pressure to perform can turn into a nonstop mental loop that makes falling asleep feel impossible.

But here’s the thing: sleep is your secret weapon. Without it, your reaction time slows, your focus slips, and your body doesn’t recover the way it should. So how do you calm down and actually get quality rest when everything inside you feels wired?

Start by using your breath. A simple breathing technique like the 4-7-8 method can tell your body it’s time to chill. Inhale for 4 seconds, hold it for 7, then exhale slowly for 8. Repeat a few times while lying in bed. It slows your heart rate and shifts your body out of fight-or-flight mode.

Next, create a pre-sleep routine that signals your brain it’s time to shut down. That means turning off screens at least 30 minutes before bed and doing something relaxing: light stretching, journaling, reading, or listening to calming music. The more consistent you are, the more your brain will start to recognize the routine as a cue to power down.

Finally, consider natural sleep aids — safely. Melatonin, magnesium, or calming teas like chamomile can help your body relax. But don’t try anything new the night before a game. Test it earlier in the week to see how you feel.

Getting quality sleep before game day isn’t just about feeling rested — it’s about showing up as your best self on the field, court, or track.

Ready to level up your sleep game? Learn more about how Clutch Sleep himself struggled with restless nights on our About page, and check out our favourite sleep tools & aids in the Clutch Sleep