Sleep Well to Win: How Sleep Affects Your Poker Performance
Sleep is the foundation of a productive day. It directly affects our performance and plays an essential role in several physical and mental functions: absorbing new information, muscle recovery, emotional regulation, concentration, energy, motivation, speed of thought, and much more.
The greater our personal and professional demands, the more important good sleep becomes. Without it, we limit our potential and are more likely to perform below our best.
How to Improve Your Sleep Quality
1. Create a Sleep Routine
Go to bed and wake up at the same time whenever possible.
This helps regulate your circadian rhythm — your body’s internal clock — allowing for more natural and efficient sleep.
2. Get Sunlight Exposure
Try to get some sunlight during the first 60 minutes of your day, even when it is cloudy.
Light helps regulate your circadian rhythm and can improve your alertness throughout the day.
3. Reduce Blue Light Before Bed
Avoid screens such as your phone, TV, or computer for 15 to 60 minutes before going to bed.
Instead, try reading, meditating, writing, or stretching to help your mind relax before sleep.
4. Reduce Caffeine During the Last 8 Hours of the Day
Avoid coffee or caffeinated tea during the last eight hours before you go to sleep.
If sleep is already a challenge for you, look for caffeine-free alternatives that will not interfere with your rest.
5. Avoid Heavy Meals Before Bed
If you feel hungry before going to sleep, choose something light.
Foods such as fruit, yogurt, or a spoonful of honey can be good options without creating unnecessary digestive stress before bed.
6. Do Some Light Physical Activity
Short walks or stretching before bed can help relax both your body and your mind, making it easier to prepare for sleep.
7. Adjust Your Bedroom Environment
Your sleeping environment can also make a difference.
- Keep the room dark: blackout curtains or a sleep mask can help.
- Reduce noise: use earplugs if your environment is noisy.
- Keep the room cool: around 16–17°C can be a good reference point, but adjust the temperature according to your own preference.
8. Take a Warm Shower or Have a Warm Drink
Taking a warm shower or drinking something warm before bed can help your body relax and prepare for sleep.
9. Use Power Naps When Needed
When you need some extra recovery, a 10 to 60-minute power nap can help you recharge without interfering too much with your nighttime sleep.
Try not to go beyond 60 minutes so you do not enter a deeper stage of sleep.
Useful Tools
A few tools can also help you create a better environment for sleep:
- Blue-light-blocking glasses — help reduce your exposure to blue light at night.
- F.lux — software that adjusts the color temperature of your screen throughout the day.
- Dark Reader — a Chrome extension that turns bright backgrounds into darker ones.
- Sleep tracking tools — such as the Oura Ring, which can help you monitor your sleep patterns.
- Melatonin supplements — consult a healthcare professional before using them.
Final Thoughts
Sleep is a powerful tool for improving your health, well-being, and performance.
For poker players, where concentration, emotional control, energy, and decision-making can be tested for hours at a time, taking sleep seriously can become an important part of your overall preparation.
The best approach is to adapt these tips to your own routine and discover what works best for you.
If you are interested in contacting Renato, you can visit his website www.eliteperformance.gg,
or follow him on instagram @renatonunes.ep
