By prioritizing quality sleep, you give your body the best chance to heal faster and return to peak performance. 

1. Create a Sleep-Friendly Environment:
• Keep your room dark, cool, and quiet.
• Use blackout curtains, a white noise machine, or a fan to block distractions.
• Invest in a comfortable mattress and pillows that support your injury.
2. Stick to a Routine:
• Go to bed and wake up at the same time every day, even on weekends.
• Establish a calming bedtime ritual, like reading or light stretching.
3. Fuel Sleep with Nutrition:
• Avoid heavy meals, caffeine, and alcohol close to bedtime.
• Consider a light snack rich in tryptophan and magnesium, such as a banana with almond butter, to promote relaxation.
4. Optimize Recovery Position:
• Elevate injured limbs with pillows if swelling is a concern.
• Sleep in a position that minimizes pressure on the injury.
5. Limit Screen Time Before Bed:
• Blue light from screens can disrupt your circadian rhythm. Turn off devices at least an hour before bedtime.
6. Practice Mindfulness or Relaxation:
• Use deep breathing, meditation, or progressive muscle relaxation to calm your mind and body.
7. Address Pain Before Bed:
• Follow your doctor’s recommendations for pain management, whether it’s medication, icing, or heat therapy.

If challenges persist, consulting with a sleep specialist, a physician or your physical therapist may help address specific barriers to rest.