Pro Cheer Wellness: 10 Secrets to Sleeping Better

Sleep is an essential part of our lives. It’s so important that we spend a third of our existence on it. Without proper sleep, we are more prone to suffering from mental illnesses such as depression, anxiety, and anger issues.

For aspiring and current pro cheerleaders, poor sleep can lead you to wake up late and miss important events like auditions, squad meetups, game day performances, and public appearances.

They can also leave you fatigued, reducing your physical performance for dancing, workouts, and other activities that may or may not be related to pro cheerleading. Sleep faster and better at night by following these tips.

For Sleeping Faster

1. Lower room temperature

Like most mammals, our bodies feel tired and sleepy when the temperature drops. Think of it as similar to hibernation mode. Use an electric fan or turn on the AC before you hit the sack.

2. Don’t look at your clock

Looking at your clock as you go to sleep will only make you anxious about the hours of rest you’re going to get. When you’re on the bed, shut everything else out and empty your mind.

3. Avoid long naps during the day

The fastest way we can fall asleep is when we’re tired. That’s why health experts suggest avoiding long naps during the day. It’s okay to have short naps like a half to a full hour.

4. Watch what, when, and how much you eat

Don’t go to bed hungry, that will keep you awake. Avoid high-carb meals and caffeine before bed. These are energy foods and will increase your brain activity making it hard to doze off.

5. Exercise during the day

As mentioned, being tired is one way to sleep faster and there’s no better way to spend your energy than working out during the day. Just avoid exercising a few hours or right before bed.

For Uninterrupted Sleep

1. Sleep without noise and light

Silence and darkness are some of the criteria that make a room conducive for sleep. Using blackout curtains, soundproof doors, insulation, and windows will ensure that you won’t be disturbed by light or sounds from the outdoors while you rest.

Your room should only allow three things to interrupt your sleep: Natural disasters, public alarm systems, and a home alarm system for intruders.

2. Sleep in a comfortable bed

Comfort is the last item on the checklist of a sleep-friendly room. You should have a wide bed with orthopedic pillows, a good mattress, and sheets with comfy fabric. Change your sheets every week to keep your sleeping experience fresh.

3. Avoid alcohol

While alcohol in the evening can shut you out early, it will wake you up in the middle of the night due to thirst or for a toilet break. Not to mention the hangover you’ll experience in the morning. Overall, it’s a sedative that ruins sleep quality.

4. Don’t drink any liquids before bed

Drinking water is okay in the evening after meals. However, if you drink a lot before getting cozy under the blanket, it will wake you up for a trip to the washroom just as drinking alcohol does.

5. Take melatonin supplements

Melatonin is a hormone our body naturally produces to signal sleep. However, you can also take them in the form of supplements for a safer knockout and better sleep quality.

Bonus trivia: Sleeping with your stomach full or right before bed increases your risk of experiencing a nightmare or sleep paralysis. This is because your body metabolizes too much energy and increases brain activity during your sleep. Eat enough for your dinner, avoid late-night snacking, and allow yourself to wind down before calling it a day.

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