How a Sleep Doctor to Elite Athletes Builds the Perfect Bedtime Routine
Dr. Cheri Mah coaches NBA stars and high performers, but anyone can learn to sleep like a champion. She shares her smart tips and indispensable routines.
“Sleep is not the end of today; it is the beginning of tomorrow,” said Dr. Cheri D. Mah. “How you invest in your sleep tonight will impact how you feel and perform tomorrow.”
Dr. Mah, a specialist in sleep optimization for elite athletes and sports organizations, has spent more than 15 years teaching this “small but powerful shift in mindset” to her high-performing clients, which have included Olympic gold medalists, the Super Bowl-winning Philadelphia Eagles, executives, and the military. A physician and adjunct lecturer at the Stanford Health Care Sleep Medicine Center, Dr. Mah got her start studying under Dr. William C. Dement, known as the father of sleep medicine.
She knows well the power of a good night’s rest. Take the success story of one of her clients, former NBA star Andre Iguodala. Recognizing that his career was coming to an end, 28-year-old Iguodala worked with Dr. Mah for several months to improve his unhealthy sleep habits. The next season, his three-point percentage more than doubled, his free throw percentage increased by almost 9 percent, and his fouls and turnovers decreased by 45 and 37 percent. He was named the NBA Finals MVP, and went on to win four NBA championships with the Golden State Warriors and play for nearly 10 more years.
The rest of us can also reap the benefits of better sleep, Dr. Mah said, including improved alertness, decision-making, and physical performance and recovery. She shared her own bedtime best practices.
Courtesy of Dr. Cheri Mah
American Essence: What are the most common mistakes that are undermining our sleep quality?
Dr. Cheri Mah:Lack of a regular wind-down routine. Prioritizing time to relax can help your brain and body prepare to sleep. Take five to 10 minutes for a relaxing activity, i.e., reading, breathing exercises, or meditation. If you have a racing mind in bed, take an additional five to 10 minutes outside of bed, before your relaxing activity, to journal or write a to-do list.
An inconsistent sleep schedule. Our bodies like regularity.
Spending too much time in bed not sleeping. If you’re doing work, using devices, or doing other stimulating activities while in bed, these associations can negatively impact sleep at night.
A sleep schedule that is not synchronized with your chronotype. It’s best for a lark to sleep earlier and wake earlier, rather than try to operate on an owl sleep schedule.
Undiagnosed sleep disorders. Obstructive sleep apnea is incredibly common—about 26 percent of 30- to 70-year-olds have it—as is insomnia. If you have concerns, reach out to a sleep physician.
AE: What does your own wind-down routine look like?
Dr. Mah: I start by taking a hot shower 90 minutes before bedtime. This timing has been shown to help you fall asleep faster and increase deep sleep, as it allows sufficient time for your core body temperature to decrease, which naturally occurs when you fall asleep. You don’t want to increase your core body temperature right before sleeping.
I have a daily alarm on my phone that reminds me to wrap up my day in the next 30 minutes, so I can stay on track to hit my targeted bedtime. I use dim lights in my living spaces and bedroom to signal that it’s time to prepare to sleep. I often write a to-do list to process my thoughts for the day and prepare for tomorrow. I then do breathing exercises, reading, or light stretching before turning out the lights.
A regular wind-down routine, including a relaxing activity such as reading, can help your brain and body prepare to sleep. Shakirov Albert/Shutterstock
AE: How about your morning routine?
Dr. Mah: I aim to wake up at 7:15 a.m. every day. I try to get morning sunlight soon after waking up, starting with breakfast by the windows or going outside, to increase alertness and lock in my body clock. I drink water to rehydrate and enjoy a coffee to start my day.
I’m at my best when I get eight to nine hours of sleep. When I’m not able to, I often take a 20- to 30-minute afternoon power nap to boost alertness, and try to extend my sleep during subsequent nights to pay back accumulated sleep debt.
Sleep quality starts with choices you make during the day. I exercise regularly; finish meals at least two to three hours before sleeping; and take a 30-minute walk with my family after dinner every day.
AE: What are your essential sleep tools?
Sound+Sleep SE Special Edition High Fidelity Sleep Sound Machine. Amazon.com
Coop Sleep Goods Eden Adjustable Pillow. Amazon.com
Dr. Mah: Blackout curtains or an adjustable eye mask, to eliminate light from any sleep environment.
Eight Sleep, a temperature-controlled mattress cover that provides 55- to 110-degree-F temperature control.
An adjustable pillow, such as the Eden pillow from Coop Sleep Goods.
AE: If you’re struggling to fall asleep or go back to sleep, what are your go-to strategies to help?
Dr. Mah: Try a sleep reset: Get out of bed, go to another room, and do a relaxing activity for 20 minutes in dim light. Avoid devices. Then try to go back to sleep. Don’t lie awake in bed for hours!
AE: If you could tell someone to do just one thing to improve their sleep quality, what would it be?
Dr. Mah: Start with one to two changes tonight. Small, gradual adjustments are best.
Make your bedroom like a cave—dark, quiet, cool (60 to 67 degrees F), comfortable, and consistent.
Aim for at least seven hours of sleep each night. There is individual variation, so you may need eight to nine-plus hours to feel refreshed and alert. If you’re not there yet, the good news is that even 15 more minutes of sleep each night makes a difference.
AE: What recent advancements in sleep science are you most excited about?
Dr. Mah: The brain’s glymphatic system was a fascinating discovery. Waste and byproducts are eliminated during sleep, including byproducts implicated in neurodegenerative diseases. These studies suggest how critical of a role sleep has every day.
This article was originally published in American Essence magazine.
