Low level lighting to calm the room at night to aid ‘switching off’​. Try red or orange side lighting rather than bright white bedside lights​. Use a dim light if night lighting is needed to avoid awakening.​ ​Avoid bathroom lighting where possible​ – Use low level lighting if possible in time before bed​...

Elite athletes are increasingly turning to dairy-free diets to gain a competitive edge. This article explores how removing dairy may reduce inflammation, improve digestion, and enhance recovery—key factors in high performance. With insights from science and sport, it highlights why dairy-free living could be a smart move for those aiming to train harder, recover faster, and perform at their peak....

You are allowed to nap but ensure it is done properly​. Don’t nap for longer 30 minutes​. Avoid naps later in the day​. A Good way to increase total sleep time if used properly​...

Breakfast plays a vital role in the performance and well-being of elite athletes. As the first opportunity to refuel after overnight fasting, a healthy breakfast enhances energy levels, supports muscle recovery, stabilizes blood sugar, and improves cognitive function. It also contributes to a healthy metabolism, body composition, and immune system. Skipping this critical meal can impair both physical and mental performance, making breakfast an essential component of an elite athlete's daily routine....

Sleep is crucial for athletic performance, recovery, and health. Female footballers face unique challenges due to menstrual cycle changes and varying match schedules, which affect sleep patterns. This article explores strategies to optimise sleep across different menstrual phases while adapting to match timings for improved performance and well-being....