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<\/figure>\n\n\n\nShani Davis\u2019s top sleep tips<\/h2>\n\n\n\n1. Create a relaxing bedtime environment<\/h3>\n\n\n\n
Ensuring your bedroom is as conducive to sleep as possible is key. For Davis, that looks like having a water bottle and snacks by his bedside in case he wakes up with the urge to drink or munch on something. <\/p>\n\n\n\n
Davis says he also likes to have a humidifier handy, with some essential oils<\/a> such as lavender to help aid in relaxation.\u00a0<\/p>\n\n\n\n Other snooze-inducing tips? Davis will play ambient music in the background with the volume really low, so he has to really focus on hearing the sounds. <\/p>\n\n\n\n \u201cIf I am not too sleepy, I would even turn on my lava lamp and just watch the shapes dance around until there is a consistent pattern flowing through the lamp,\u201d he adds. <\/p>\n\n\n\n Sleeping is like recharging your battery. Waking up refreshed and feeling ready for the demands of performing at high levels.\u201d – Shani Davis<\/p>\n<\/blockquote>\n\n\n\n One no-no in the bedroom? Using your phone as this can make it harder to fall asleep. \u201cI set my phone to silent, and then I go under the covers,\u201d says Davis. <\/p>\n\n\n\n He then likes to reflect on what he did for the day, which gets him more tired. \u201cI just shut my eyes and slowly start strategizing for what’s up for me the next day\u2014puts me out like a light every time.”<\/p>\n\n\n\n Athletes often have to travel to different time zones for competition, which can mess with their ability to sleep. Davis has some words of wisdom on how to adjust to a new time. <\/p>\n\n\n\n \u201cChanging time zones and acclimating to the different environment is really challenging,\u201d he notes. \u201cI try my best during the first day to adjust to the time change, staying up as long as I possibly can.\u201d <\/p>\n\n\n\n He adds that sunlight is key, though rare in Scandinavia or Eastern Europe during the winter season.<\/p>\n\n\n\n \u201cYou do as you can to not let your home biological clock trick you into reverting back to your natural time, and you try your hardest to adjust,\u201d says Davis. \u201cWithin a few days, I would feel decent and closer to competition I would feel ready.\u201d <\/p>\n\n\n\n The bottom line: \u201cNothing is easy about it, but if I wanted to perform well and compete to my best abilities, this was something I had to master,\u201d he says.\u00a0<\/p>\n\n\n\n For Davis, having an aisle seat helps him snooze more easily on a plane (as does being able to upgrade his seat!). <\/p>\n\n\n\n Some other ways to improve sleep on a plane? <\/p>\n\n\n\n \u201cI invested in a good set of noise-canceling headphones so for the people in the back chatting up a storm or the unsettled child or baby, I wouldn’t hear them as much,\u201d he says. \u201cA good book to read or catching up on e-mails or journaling thoughts<\/a> helped the most for me when trying to get good rest while traveling on a plane.\u201d<\/p>\n\n\n\n During his professional athletic career, Davis took recovery seriously. <\/p>\n\n\n\n \u201cI did a ton of self-recovery things like foam rolling to cold baths whenever possible,\u201d he says. \u201cI would schedule massages as well, but I feel like the glue that held everything together was taking good quality naps<\/a> throughout the day.\u201d<\/p>\n\n\n\n Davis says taking short naps didn\u2019t affect his ability to sleep at night. \u201cI loved my naps during the small break we had from morning to afternoon training,\u201d he says. \u201cI looked forward to it everyday.\u201d <\/p>\n\n\n\n\n
2. Make time for reflection<\/h3>\n\n\n\n
3. Try to adjust to a new time zone quickly<\/h3>\n\n\n\n
4. Get comfortable on a plane<\/h3>\n\n\n\n
5. Take recovery seriously<\/h3>\n\n\n\n