Mirathor Quellith 
For pro athletes, this is not an occasional inconvenience. It is a recurring problem to solve. And the best solutions tend to look surprisingly simple. Not perfect. Not extreme. Just repeatable habits that help the body and mind shift from game mode to rest mode.
Below are the strategies you will hear over and over from teams, trainers, and veteran players when it comes to optimizing sleep after late games. You can borrow most of them even if your “late game” is a night shift, a red-eye flight, or a busy household that only settles down after 11.
1) They build a post-game “landing routine”
The first problem after a late game is the transition. Competition is loud, fast, and social. Sleep asks for the opposite. Athletes who sleep well after late games usually have a short, predictable sequence they follow every time. Think of it as a landing routine.
A simple landing routine might include:
• A shower that signals “done for the day”
• Ten minutes of quiet time before checking a phone
• A low-stimulation snack and water
• A few minutes of light stretching or mobility
• The same music playlist on the way home
The point is not the specific steps. The point is repetition. When your body recognizes a familiar pattern, it becomes easier to downshift, even if your mind is still replaying the fourth quarter.
If you do nothing else, pick two or three steps you can repeat after every late night. Consistency beats complexity here.
2) They protect the last hour before bed
After late games, the schedule can feel squeezed. That is exactly why the last hour matters. Most athletes are not trying to overhaul their whole evening. They focus on protecting a small window at the end.
In practice, that means reducing stimulation when it is finally time to settle:
• Lower the lights in the home or hotel room
• Keep conversations calm and brief
• Avoid loud, fast-paced content
• Put the phone on a charger across the room
Some athletes also set a “hard stop” for scrolling. Not because phones are evil, but because it is easy to lose twenty minutes to highlights, group chats, and opinions that raise your energy again.
If you have to use a screen, dim it. Better yet, switch to something that feels quiet, like a short chapter of a book or a low-key podcast.
3) They keep post-game food simple and familiar
After a late game, you often need to eat. But what you eat, and how much, can make it harder to feel settled.
Many athletes stick to familiar, easy choices after night competition. They aim for something that feels satisfying without being heavy. They also try to avoid turning post-game eating into a second event of the night.
A practical approach looks like:
• Eat enough to feel stable, not stuffed
• Keep flavors mild if you are sensitive late at night
• Avoid making the meal a long hangout when sleep is the goal
There is no single “perfect” post-game meal. The common thread is that athletes keep it consistent. They learn what feels good for them, then repeat it. That reduces the guesswork on nights when your brain is already busy.
4) They manage light like it is part of training
Light is one of the biggest reasons late games can disrupt sleep routines. Stadiums are bright. Locker rooms are bright. Car headlights and hotel hallways are bright. Then you get home and flip every light on while you unpack and eat.
Athletes who struggle less with late-night sleep often become intentional with light, especially once they are off the court or field.
Simple moves:
• Wear a hat or darker lenses during the drive home if it helps you feel calmer
• Use lamps instead of overhead lights once you are home
• Keep the bathroom light low during the last part of the night
• Make the bedroom as dark as practical
This is not about making your life inconvenient. It is about reducing “daytime” signals when you are trying to convince your body it is time to rest.
If you travel after games, many players keep a small “sleep kit” with an eye mask and a way to cover annoying LED lights. Tiny tweaks add up.
5) They keep the bedroom cold and boring
Veteran athletes love boring bedrooms. The room is for sleep, not for planning next week’s schedule, rewatching highlights, or carrying on group texts.
A few common habits show up across teams:
• Keep the room cool
• Keep the room dark
• Keep the room quiet or use steady background sound
• Keep the bed for sleep, not work
If your brain tends to stay active after competition, consider a short “brain dump” before bed. It can be as simple as writing down three things you need to remember tomorrow. Getting it out of your head helps many people stop looping.
6) They use short, calming routines, not big “sleep hacks”
If you ask athletes what they do to wind down, you rarely hear complicated answers. You hear small routines that feel calming and familiar.
Examples:
• Five minutes of breathing with slow exhales
• A warm shower or bath
• Gentle mobility work
• A few minutes of guided relaxation
• Quiet music at low volume
These routines work because they are doable on the road and after long nights. They do not require perfect conditions. They just create a consistent cue that the day is ending.
7) They plan for the next morning, so they can stop negotiating at night
Late games often create a second problem: the next day. If you are lying in bed thinking about practice, travel, or meetings, you are not letting the night end.
Many athletes reduce that mental negotiation by planning the next morning in advance. Not a full calendar session. Just a quick outline.
Try this:
• Set clothes out
• Decide what time you want to wake up
• Put a water bottle where you will see it
• Write down the first task of the day
When those decisions are made, your brain does not have to keep revisiting them.
8) They stay realistic about the night after a late game
One of the healthiest things athletes do is keep expectations reasonable. Some nights will be shorter. Some nights you will wake up earlier than you want. Instead of spiraling, players focus on what they can control.
That means:
• Keep the routine steady
• Aim for rest, even if sleep feels delayed
• Avoid making the next day a punishment
A calm mindset matters. If you treat a late night like a disaster, you add pressure. If you treat it like a normal part of your schedule, it becomes easier to move through it.
9) Some include hemp-derived products as part of a wind-down routine
A growing number of athletes also build a simple wellness routine around their wind-down window. That can include herbal tea, magnesium-rich foods, a warm shower, or other calming rituals.
Some people include hemp-derived CBD products in that routine. The key is how it is framed: as a supportive part of an evening ritual, not as a promise, and not as a substitute for the basics like light management and a consistent bedtime routine.
For those who prefer gummies, CBD sleep gummies by Joy Organics are one option that can fit into an evening routine without adding complexity. If you go this route, keep the rest of your routine steady and pay attention to what feels consistent for you over time.
10) What this looks like in real life
If all of this sounds like a lot, here is a realistic post-game plan that mirrors what many athletes actually do after a late night:
• Leave the venue, hydrate, and eat something simple
• Keep the drive home calm, with low music
• Once home, switch to softer lighting
• Take a shower and do a few minutes of light mobility
• Set up the next morning in five minutes
• Spend ten minutes with a book or a quiet podcast
• Get into a cool, dark room and aim for rest
None of this is flashy. That is why it works. It is built for the nights when you are tired, wired, and short on time.
The bigger takeaway
Pro athletes are not immune to late nights. They just get more reps at dealing with them. Over time, the best players figure out which levers matter most: consistent cues, lower stimulation, smart light choices, and a bedroom that supports rest.
If you want to borrow their approach, start small. Pick one change you can repeat after every late night, then build from there. Simple routines are easier to keep, and the routine you can repeat is the one that actually helps.
And if you decide to include products like those from Joy Organics, treat them as one small piece of a broader wind-down routine you can maintain on the road and at home.
