By Mark Kovacs, PhD, FACSM, CSCS, CTPS, Kovacs Institute
Getting quality sleep after a demanding tennis session is essential for recovery. Sleep not only accelerates muscle repair but also optimizes cognitive function, hormone function, and many other biological processes that improve function. Here are five scientifically backed strategies that we utilize with many of our professional players and may be advantageous to add to your routine.
Utilize cold water immersion post-play
Cold water immersion (CWI) is a highly effective recovery technique that can enhance sleep quality. Studies show that CWI can reduce muscle inflammation, lower core body temperature, and accelerate short-term recovery processes, all of which are conducive to better sleep. A 10–15-minute immersion in cold water (50-59°F or 10-15°C) is the general recommendation. Cold water immersion helps your body cool down faster, promoting a state of relaxation and reducing the risk of overheating during sleep, which can disrupt rest. Just remember that this practice should not be utilized more than three days per week if your goal is to increase muscle mass and strength gains.
Time your caffeine intake strategically
Caffeine is commonly used by athletes to enhance performance, but its timing is critical for sleep. Research indicates that caffeine has a half-life of about five to six hours, meaning it stays in your system long after consumption. To prevent caffeine from interfering with your sleep, avoid consuming caffeinated beverages or supplements at least eight hours before bedtime. This general recommendation is good for most people. If you want to get more advanced, you can be evaluated to see if you are a caffeine responder or non-responder via a genetic test.
Leverage magnesium and tart cherry supplements
Magnesium is a vital mineral that plays a significant role in muscle relaxation and the regulation of neurotransmitters involved in sleep. Supplementing with 200-400 mg of magnesium glycinate or citrate before bedtime can improve sleep quality and reduce nighttime muscle cramps. In addition, tart cherry juice or supplements, rich in natural melatonin, have been shown in studies to enhance sleep duration and quality. Consuming tart cherry juice post-training can help increase melatonin levels and promote deeper, more restorative sleep. Before starting a supplement routine, it is always recommended to speak with a trained professional.
Practice controlled breathing and progressive muscle relaxation
Engaging in controlled breathing exercises or progressive muscle relaxation (PMR) can activate the parasympathetic nervous system, often referred to as the “rest and digest” system, which is essential for promoting sleep. Techniques such as the 4-7-8 breathing method — inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds — have been scientifically shown to reduce heart rate and encourage a state of calm. Progressive muscle relaxation, which involves tensing and then relaxing different muscle groups, also can help release tension accumulated during play, making it easier to fall asleep.
Use light therapy and block blue light exposure
Light exposure plays a critical role in regulating your circadian rhythm, the body’s natural sleep/wake cycle. Light therapy, particularly morning sunlight exposure, helps set your internal clock, ensuring that you feel alert during the day and sleepy at night. Conversely, exposure to blue light from screens in the evening can disrupt melatonin production. Use blue light-blocking glasses or set devices to night mode to minimize this impact. Research has shown that reducing blue light exposure for at least two hours before bedtime significantly improves sleep onset and quality.
These advanced, research-backed strategies from the Kovacs Institute can significantly improve your sleep quality after a demanding day of tennis. By integrating these practices into your post-play routine, you’ll not only enhance your recovery but also optimize your on-court performance, setting you up for continued success in your tennis journey.
