In this episode of the High School Athlete Nutrition Podcast, I had the pleasure of chatting with Bella Wright, MS, a PhD candidate in Sleep Psychology. We talked about sleep for athletes and how proper rest can positively impact athletic performance. Bella’s insights stem from years of research, and her passion for supporting athletes is clear!

Bella and I first met at an adolescent nutrition conference earlier last year. I was so impressed by her ability to explain the science behind sleep in a way that’s both fascinating and easy to understand. Naturally, I knew I had to invite her to share her expertise with all of you!

During our conversation, Bella broke down why sleep isn’t just about feeling rested—it’s about giving your body the recovery it needs to perform at its best. She shared tips from the latest research on how even one or two nights of poor sleep can significantly impact reaction time, endurance, and focus.

Here are just a few of Bella’s top tips:

Establishing a consistent sleep schedule: Even on weekends, going to bed and waking up at the same time helps regulate your internal clock and improve sleep quality.

Eating for better sleep: Incorporating foods rich in magnesium (like leafy greens or almonds) and avoiding caffeine right before bed can make a huge difference.

Creating a pre-sleep routine: Activities like journaling, reading, or listening to calming music signal your brain that it’s time to wind down, helping you fall asleep faster.

Limiting screen time: Bella explained the negative effects of blue light on melatonin production, encouraging athletes to put phones away at least 30 minutes before bed.

If you’re serious about reaching your athletic potential, Bella’s advice is a game changer. Don’t miss the full episode—click here to listen and discover how to take your sleep (and your game) to the next level!

Let’s fuel, rest, and crush those goals together!