The Super Bowl is right around the corner! Whether you’re a die-hard fan or just enjoy the social aspect of the game, there’s something truly special about this annual event. Those late-night kickoffs can definitely disrupt our sleep schedules and impact sleep quality.
We know the feeling: you’re buzzing with excitement, fueled by snacks and maybe a few celebratory drinks, and the last thing on your mind is sleep. It's no secret that the commercials and the halftime show are a big part of the Super Bowl experience!
The truth is, we all understand just how important a good night’s sleep can be. No one wants to face Monday morning feeling sluggish and grumpy after staying up way too late. So, we’re here to help! We’ll share some tips to help you enjoy every minute of the Super Bowl while still keeping sleep in mind.
No matter who takes home the Vince Lombardi Trophy, you’ll be sure to wake up feeling more refreshed than either of the teams!
Score Big on Sleep!
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Pre-Game Preparation
Make sure to prioritize quality sleep in the days leading up to the Super Bowl – it's necessary to enjoy the game and still feel good the next day. Similar to adjusting to Daylight Saving Time, try shifting your bedtime a little later for a few nights before the Super Bowl. This helps your body gradually adjust to a slightly different sleep schedule. Getting enough quality sleep leading up to the Super Bowl is important.
On game day, leading up to the party, and before 2 or 3pm, take a short power nap. Consider it your audible, helping you recharge. It can help you enjoy the game without feeling completely wiped out later. And don’t forget to fuel up with a good meal before kickoff. A balanced meal with protein and complex carbs will keep you satisfied and help you avoid those late-night sugar crashes that can really mess with your sleep.
This strategy can also help you maintain control and avoid overindulging in party snacks. Heartburn or indigestion late at night isn’t fun, and a bad night's sleep can make it even worse!
Daytime Naps
While napping can be beneficial for some people, it’s essential to limit daytime naps to avoid disrupting your sleep patterns. Long daytime naps can interfere with your ability to fall asleep at night, leading to poor sleep quality.
If you need one, keep it short, no more than 30 minutes for a nap, and avoid napping close to bedtime. This will help you get the rest you need without affecting your ability to fall asleep at night.
Eat Balanced Meals
A balanced diet can play a significant role in promoting healthy sleep. Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help regulate your sleep patterns. Make sure you don’t forget to fuel up with a good meal before kickoff. A balanced meal with protein and complex carbs will keep you satisfied and help you avoid those late-night sugar crashes that can really mess with your sleep.
This strategy can also help you maintain control and avoid overindulging in party snacks. Heartburn or indigestion late at night isn’t fun, and a bad night's sleep can make it even worse!
Did You Know: There are certain foods that can actually help you sleep better. Find out which foods can help you sleep better.
Include Physical Activity
The Super Bowl is a time for fun and relaxation, but it often involves a lot of sitting and snacking. Prioritize physical activity throughout the week before the big game to improve your sleep quality.
Aim for at least 30 minutes of moderate-intensity exercise most days. Activities like brisk walking, cycling, running, and swimming can help you reduce the risk of sleep disruption caused by late nights, excitement, and snacks during the Super Bowl.
Related Blog: How Does Exercise Improve Sleep
Healthy Super Bowl Snacks
If you're hosting a Super Bowl watch party, you understand it's as much about the food as it is about the game, but indulging in heavy, greasy snacks can make it harder to fall asleep later. Consider serving healthy appetizers that will maintain your energy levels steady without disrupting your evening. Not only will your body appreciate it, but your guests will as well.
Here are a few ideas:
- Veggie Platters with Hummus or Guacamole: Fresh vegetables like carrots, celery, and bell peppers paired with dips are a refreshing and nutritious option. Take a look at this hummus platter, perfect for game day.
- Baked Sweet Potato Fries: These baked sweet potato fries are a healthier alternative to regular fries, offering a satisfying crunch without the grease.
- Greek Yogurt Ranch Dip with Whole-Grain Crackers: This Greek yogurt dip is a light and creamy option packed with protein.
- Turkey or Chicken Meatballs: Serve these with a flavorful yet light sauce for a protein-packed appetizer. Get a quick and healthy turkey meatball recipe that's perfect for your Super Bowl party!
- Fruit Skewers: Add a sweet touch with fruit skewers made from berries, grapes, and melon.
These healthy options are so tasty,that your guests won't even realize they're good for them! Enjoy the game with delicious snacks that won't leave you feeling sluggish the next morning.
For anyone looking for inspiration, check out Food Network's list of 101 Super Bowl Snacks that everyone will enjoy.
What You Can Do During the Super Bowl
The Super Bowl is typically a long event, so it's easy to overindulge. Pace yourself and be mindful of what you eat and drink. Heavy, greasy foods can make it harder to fall asleep, so try to choose lighter options.
Keep your alcohol consumption in check, especially as the game stretches into the evening. Limiting or avoiding caffeine during the second half is wise if you want to avoid tossing and turning in bed.
Also, it's important to stay active. Get up and stretch during the 13-minute halftime show and other commercial breaks to prevent feeling too sedentary. Moving around can help you feel more energized and may even make it easier to fall asleep later.
Post-Game Wind-Down Routine
Once you arrive home, your guests have left, and the post-game cleanup is complete, it's time to start winding down.
Bedroom Environment
Start by cooling down your room. A slightly cool temperature, around 65 degrees Fahrenheit, is ideal for most people. Dim the lights in your bedroom an hour or so before bed. This helps reduce your exposure to bright light, which can interfere with melatonin production, the hormone that helps you feel sleepy.
Finally, create a tech-free zone as soon as possible.
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Practice Relaxation Techniques to Fall Asleep Faster
Deep breathing exercises can help reduce stress and calm your mind. Inhale slowly through your nose, hold for a few seconds and exhale through your mouth. Repeat this process.
Progressive muscle relaxation is another technique that can help you relax. Tense and relax each muscle group in your body, starting from your feet and moving upward. These relaxation techniques can also be beneficial in managing sleep disorders, such as insomnia and sleep apnea, by improving the quality of sleep and reducing symptoms.
Listen to Soothing Music or Sounds
Play soothing music, white noise, or nature sounds to help you unwind mentally. These activities can help signal to your body that it’s time to unwind and prepare for a good night's sleep.
Related: You can also experiment with different types of ambient noise to see what helps you relax best, such as green, brown, or pink.
Take a Warm Bath or Shower for a Better Night's Sleep
Depending on if you have time late in the evening, taking a warm bath can help relax muscles and lower tension, making it easier to fall asleep. For those with sleep apnea, a warm bath can also help them relax before bed, potentially improving their sleep quality.
Light Stretching or Yoga in Bed
Gentle stretches or yoga poses that can be done right in bed are perfect for releasing physical tension accumulated during the day. Simple moves can help your body relax and prepare for restful sleep.
Stay Hydrated
While it's often overlooked, staying hydrated by drinking plenty of water is important. However, be cautious not to overdo it to avoid those inconvenient middle-of-the-night bathroom trips.
Limit Screen Time Before Bed
Turn off the TV and put your phone away at least 30 minutes before bed. Bright screens and the excitement of highlights or social media can overstimulate your mind and make it harder to fall asleep. These steps can significantly contribute to a better night's sleep.
Herbal Tea or Other Sleep-Friendly Drinks
Following the excitement of the Super Bowl, winding down with a calming drink can help you transition to sleep. Chamomile or lavender tea is well-known for its relaxing effects and can set the stage for sleep. If tea isn’t your go-to, consider other drinks that help with sleep, including warm milk, golden turmeric milk, or magnesium-rich beverages to promote relaxation after the big game.
Final Thought
Staying up late for the Super Bowl doesn’t have to mean sacrificing your sleep quality. By trying out some of these strategies before and after the game, you can enjoy all the excitement while still giving your body the rest it needs. Whether it’s preparing your bedroom ahead of time, sipping on a soothing drink, or doing light stretches, these small steps can help you wake up feeling refreshed and ready to take on the next day.
