by Aaron Rodgers’ Bedtime Routine: What the NFL Star Avoids to Get Quality Sleep
As the star quarterback of the Green Bay Packers, Aaron Rodgers knows that getting quality sleep each night is essential for peak athletic performance. With his demanding schedule of practices, workouts, film study, and games, Rodgers leaves little to chance when it comes to preparing his body and mind for restful slumber. But winding down isn’t always easy after a long, stressful day. That’s why Rodgers avoids certain activities in the hours before bed that could disrupt his sleep.
Eating Heavy Meals
One thing Rodgers steers clear of close to bedtime is eating a big, heavy meal. Digesting a lot of rich, greasy food can take the body several hours and cause indigestion that prevents restful sleep. “I try not to eat a huge dinner right before bed,” Rodgers says. “Your body is still working to break down and digest that food even while you’re trying to sleep. It’s better to finish dinner a couple hours before turning in.”
On nights when he has a later dinner, Rodgers opts for lighter fare that’s easier to digest, like a salad, soup, or protein with steamed vegetables. He avoids fried or fatty dishes, as well as spicy foods that could cause acid reflux when lying down. Proper hydration is also important for digestion, so Rodgers drinks water with his meal and for a few hours afterward.
Limiting Caffeine and Alcohol
Two other substances Rodgers steers clear of in the evenings are caffeine and alcohol. As a stimulant, caffeine can stay in your system for several hours, making it difficult to wind down. Even a cup of coffee or tea in the late afternoon or evening could disrupt Rodgers’ sleep.
Alcohol may seem relaxing at first, but it actually disrupts the deeper stages and architecture of sleep later in the night. “Drinking too close to bedtime never ends well for me,” Rodgers says. “You might fall asleep faster, but your quality of sleep suffers and you’re more likely to wake up still feeling tired.”
To avoid these issues, Rodgers avoids caffeine entirely after lunchtime. He also limits alcohol to no more than one drink, if at all, a few hours before bed to allow its effects to fully wear off before lights out. Staying hydrated again helps flush caffeine and alcohol from his system faster.
Minimizing Stimulating Screens and Content
In addition to what he eats and drinks, Rodgers is mindful of stimulating content in the hours before sleep. Watching an intense thriller, horror movie, or dramatic sporting event too close to bedtime gets his mind and body revved up when he needs to unwind.
The same goes for intense or graphic news programs. “I try not to watch or read anything too stimulating in the evenings,” Rodgers says. “Your brain needs time to transition out of high-alert problem solving mode and into rest mode.”
Rodgers also avoids screens like phones, laptops, and tablets before bed due to the blue light they emit. Blue wavelengths suppress melatonin production in the brain, the hormone that regulates sleep-wake cycles and induces sleepiness. Even dimly lit screens in a dark room are enough to disrupt circadian rhythms and delay the onset of sleep.
Limiting Strenuous Exercise
While Rodgers stays in top physical condition with regular workouts, he’s strategic about timing intense exercise. A hard weightlifting session or high-impact training too close to bedtime gets adrenaline flowing when the body needs to relax.
“I try to finish any strenuous workouts at least a few hours before bed,” Rodgers says. “Your body temperature rises with exercise and needs time to cool down again. It’s better to wind down gradually rather than going straight from sweating to trying to sleep.”
On nights before games when he’s extra sore or tired, Rodgers may opt for a restorative yoga or stretching session instead of vigorous training. Gentle movement helps relax tight muscles without overstimulating the body right before sleep.
Creating a Calming Bedtime Routine
To counteract potential sleep disruptors and prime his mind and body for rest, Rodgers focuses on relaxation in the hour before bedtime each night. His soothing routine includes:
– Warm baths – Soaking in warm water for 20 minutes helps lower his temperature and relax tense muscles. Rodgers adds a few drops of lavender essential oil for extra calming effects.
– Reading – Curling up with an interesting but not too stimulating book gives his brain a focusing task while his body winds down. Rodgers sticks to fiction or non-fiction without graphic violence or sex.
– Calming music – Rodgers playlists relaxing instrumental songs or nature sounds at low volume. Melodies without lyrics prevent lyrics from running through his head.
– Deep breathing – Taking 10 minutes to practice deep abdominal breathing trains his nervous system to relax. Rodgers uses apps that guide breathing techniques.
– Light stretching – Gentle yoga poses keep his body loose without overexerting tired muscles right before sleep. Rodgers focuses on hips, shoulders, and lower back.
– Dark, cool bedroom – Rodgers keeps all electronics out of the bedroom and uses blackout curtains to create optimal darkness for melatonin release and sleep onset.
– Consistent schedule – Going to bed and waking at the same time daily helps regulate his internal clock even on nights before games or travel days.
Quality Sleep Pays Off
With his careful bedtime routine avoiding common sleep saboteurs, Rodgers ensures his body gets the rest it needs to recover from intense training and perform at an elite level on game days. And the results show – Rodgers’ consistent excellence and record-breaking career can be partly attributed to his diligent focus on sleep hygiene.
By steering clear of heavy meals, caffeine, alcohol, screens and stimulating content in the evenings along with strenuous late-night workouts, Rodgers winds down gradually each night. Soothing relaxation techniques then prepare his mind and body for high-quality slumber. It’s a routine that serves as a model for any athlete or professional seeking optimal recovery, performance and success through the power of quality sleep.
