The Fueled Gymnast's Guide to a Perfect Night's Sleep

As a gymnast, you spend countless hours perfecting your skills, building strength, and pushing your body to its limits. 

Outside of the gym, you're dialing your nutrition to make sure your body is fueled to have enough energy and be able to recover, adapt to your training, and grow.

But what if we told you that one of the most powerful tools for improving your performance, isn’t found in the gym? 

It’s found in your bedroom. 

Sleep is the ultimate game-changer for gymnasts. It’s when your body repairs muscles and tissues, builds memories, and restores energy. In this guide, we’ll explore why sleep is non-negotiable for gymnasts and share practical tips to help you achieve the perfect night’s rest.

Why Sleep Matters for Gymnasts

Sleep is far more than just downtime. For gymnasts, it’s a critical component of training. Here’s why:

• Recovery: During deep sleep, your body releases growth hormone, which repairs cells, bones, muscles, and tissue broken down during training.

• Injury Prevention: Fatigue from poor sleep slows reaction times and impairs coordination, increasing the risk of injuries

• Mental Sharpness: Sleep helps consolidate motor skills, meaning those tricky skills and intricate routines become second nature.

• Energy Restoration: A well-rested body has higher energy levels, allowing you to train harder and longer

Without adequate sleep, you’re not just tired. You’re sacrificing performance, safety, and progress.

How Much Sleep Do Gymnasts Need?

While the average adult person needs 7-9 hours of sleep, gymnasts require more due to the physical and mental demands of the sport. Here’s a breakdown:

• Ages 6-12: 10-12 hours per night

• Ages 13-18: 8-10 hours per night

Think of sleep as part of your training plan. It’s as important as conditioning or flexibility work

The Consequences of Poor Sleep

Ignoring sleep can have serious consequences for gymnasts:

• Slower skill progression: Your brain can't solidify the motor patterns you practiced. This means you could be repeating the same mistakes without making real progress.

• Increased risk of injuries like sprains and fractures: Fatigue slows your reaction time and impairs coordination. This makes it harder to correct a landing or save a skill, leading to preventable accidents.

• Irritability and lack of focus: Your brain is constantly on to help us manage emotions and concentration, and the brain does not function well without rest. You'll find it harder to listen to coaches and stay focused under pressure.

• Weakened immune system, leading to more illnesses: Sleep is when your body produces infection-fighting cells and proteins. Without it, you're far more likely to catch every cold and bug, forcing you to miss school or even crucial training.

Did you know that the way that you fuel your body can have an impact on your sleep?

All types of sleep related troubles can be impacted by food - how easily you fall asleep, if you stay asleep throughout the night or wake up, and if you wake up feeling well rested and refreshed or sluggish, sore, and exhausted can all be linked back to what we are or are not doing in terms of fueling the previous day.

So, how does what we eat impact our sleep?

As a dietitian for gymnasts, I wanted to share 3 of the most common fueling mistakes I see gymnasts make that negatively impacts their sleep:

1. You're Not Eating Enough.

Not eating enough after a workout, throughout the day, or even before bed can negatively impact your sleep. Firstly, it can be hard to sleep if you are hungry! Your hunger can keep you up, or continue to wake you up throughout the night. Or if you are able to fall asleep, you might find that you don’t wake up restored and well rested and instead you are waking up groggy and drained. This is because your body didn’t have the fuel it needed to make it’s important physical and mental repairs while you were sleep. Make sure you are eating enough food at meals and snacks throughout the day.

2. Your Evening Meals and Snacks are Not Balanced

There are certain types of foods that can impact digestion and may keep you up at night. Studies have found an association between eating large amounts of low-fiber foods (like simple or refined grains), foods high in saturated fat (like greasy or fried food), and excess sugar and experiencing a lighter, less restorative sleep. Instead, look to make your evening meal or bedtime snack a balanced plate.

3. You Rely on Caffeine for Energy.

This is a big one! You likely have heard that caffeine can affect your sleep, especially if you consume too much 6 to even 10 hrs before your bedtime. I get it though, you've had a long day at school, and now it’s time for practice. You’re just so tired from school (and maybe from lack of enough sleep and enough quality sleep). You decide to have a drink with some caffeine (like a coffee or Celcius) before practice to give you the energy you want for your long practice. However, drinking caffeine before practice will not actually give you the long-lasting energy that you think it does - only a balanced meal can. Caffeine can not replace the actual energy that food provides (and even "tricks" your body into thinking it has energy, making you crash even harder when it wears off), and a successful practice is dependent on fueling your body in a way that meets your energy and nutrient needs through food first.

Additionally, caffeine stays in your bloodstream, impacting your body for hours after consumption. 6 hours after caffeine is consumed, half of it is still in your body. It can take up to 10 hours for the caffeine to completely leave your bloodstream! If you drink anything with caffeine, it is important to stop no later than 2pm or risk your sleep.

But how much caffeine is too much? The American Academy of Pediatrics suggests consuming caffeine with caution, and if you are between the ages of 12 to 18 daily caffeine intake should not be more than 100 mg (this is one 8oz cup of coffee). If you are under 12, there's no designated safe amount!

Excess caffeine intake can do serious damage to your health. Some research has found that excessive caffeine intake is associated with nervousness, irritability, nausea, cardiovascular symptoms, osteoporosis, gastric ulcers and can negatively impact your training sleep and performance.

Caffeine in high doses is also a banned substance by the NCAA.

A urinary caffeine concentration that is higher than 14 micrograms per milliliter (equivalent to about 500 milligrams of caffeine or 48-64oz of coffee), will result in a positive drug test. As for energy drinks, they are not reliable, and may contain unclear amounts of banned substances along with unknown amounts of caffeine.

If there are foods that can negatively impact your sleep, are there foods out there that can positively impact your sleep?

Yes! Here are 3 nutrients that can help improve your sleep:

1. Omega-3 Fatty Acids:

Omega-3 fats, which play an important role in supporting brain health and function are essential in keeping your body healthy and can have positive effects on sleep in general and also on daily functioning. Omega-3 fats are found in fatty fish (like salmon, tuna, and mackerel), nuts (like walnuts), seeds (like chia and flax), as well as plant-based oils (like olive oil).

2. Anthocyanins:

Anthocyanins are pigments found in certain plants that give them their purple color. Anthocyanins are found in many purple fruits and vegetables, including cherries, blueberries, grapes, pomegranates, purple cabbage, beets, and more! A recent study found that consuming 8oz of tart cherry juice in the morning and night time is associated with a significant reduction in insomnia and the amount of time spent awake after going to bed for the night.

3. Vitamin C:

Vitamin C is an essential nutrient that is involved in the repair of tissues, the formation of collagen, and the production of different neurotransmitters. Studies have found that foods high in Vitamin C may improve sleep onset, duration, and efficiency as well. Vitamin C is found in many fruits and vegetables, including citrus fruits (like oranges, clementines, tangerines, lemons, limes, and grapefruit), kiwi, bell peppers, tomatoes, strawberries, brussel sprouts, broccoli, and more.

Did you know that simply increasing the total amount of fruits and vegetables you eat might help?

A new study published in Sleep Health Journal even found that increasing consumption of fruits and vegetables improved insomnia-related symptoms in young adults, especially young women. In the study they compared women who increased their fruit and vegetable intake by 3+ servings with women who did not. They found that women who increased their intake showed improvements in insomnia symptoms compared to those that did not change their amount of servings per day! If you are looking to improve your sleep, just a fairly simple dietary change of increasing your fruit and vegetable consumption can help!

Tips for a Perfect Night’s Sleep

1. Create a Consistent Sleep Schedule

Your body thrives on routine…

Try to:

• Go to bed and wake up at the same time every day, even on weekends

• Avoid sleeping in more than an hour later if possible 

2. Wind Down with a Pre-Bed Ritual

A calming routine signals to your brain that it’s time to sleep. Ideas include:

• Reading a book (not on a screen!)

• Gentle stretching or foam rolling

• Listening to calming music or a guided meditation

3. Optimize Your Sleep Environment

Your bedroom should be a sanctuary for rest:

• Keep it cool, dark, and quiet.

• Invest in a supportive mattress and pillows

• Remove distractions like phones, tablets, and clutter

4. Fuel Your Body for Sleep

What you eat and drink can make or break your sleep quality:

• Avoid heavy meals, caffeine, or sugary snacks 2-3 hours before bed

• Opt for sleep-supporting snacks like a small bowl of oatmeal, a banana, or a handful of almonds

• Stay hydrated throughout the day but limit fluids right before bed to avoid disruptions.

5. Manage Light Exposure

Light plays a key role in regulating your sleep-wake cycle:

• Get plenty of natural sunlight during the day

• Avoid screens (phones, tablets, TVs) at least an hour before bed

• Use blue light filters on devices in the evening

6. Nap Smart

Naps can be beneficial, but they need to be strategic:

• Keep naps short (20-30 minutes) and earlier in the day

• Avoid napping too close to bedtime, as it can interfere with nighttime sleep

7. Manage Stress and Anxiety

The mental demands of gymnastics can make it hard to quiet your mind at night:

• Practice deep breathing or visualization techniques

• Write down worries or to-do lists in a journal before bed

• Focus on positive accomplishments from the day

Quality sleep might be the missing piece in your training regimen. By implementing these strategies consistently, you'll notice improvements in your strength, precision, and mental focus. Remember that sleep isn't stealing time from your training—it's enhancing every minute you spend in the gym.

Start tonight by choosing one strategy from this guide to implement. Whether it's optimizing your sleep environment, adjusting your pre-bed routine, or simply committing to an earlier bedtime, every small change brings you closer to unlocking your full potential.

When you skip meals and snacks, avoid foods, and don't make performance fueling and sleep a priority, you can't expect your body to be at its best come competition time. It's not just about giving 100% when you're in the gym, but also making what you do outside of the gym a priority. It's not too late to get your nutrition sorted out and see major improvements this season!

The Fueled Gymnast Academy is the is the simplest way for busy gymnast (and those who feed them) to learn the ins and outs of fueling their body as a high level gymnast so they can

• have more energy, reduce the risk of injury, and perform their best

AND

• feel confident and empowered to make their own food choices (and not just have someone tell them what they have to eat)

Start Learning Today

Fueling your body doesn't have to be a guessing game. And you don't have to figure it out on your own.