Lattice Blog

Tips to Improve Your Sleep for Climbing Training

Constantly tired, drained or low-energy?

It’s normal to feel tired from time-to-time. The cause is usually obvious: for example, if you’ve stayed up late, been working long hours or had something waking you up through the night.

However, if tiredness or exhaustion is affecting your life and persists, you may want to see your doctor.

Sleep is one of the most important parts of your training routine, and is often neglected!

Sleep is important because it is when our bodies recover! It’s also when movement patterns are embedded in our brain.

The good news is… Sleep is a skill and we can train this too.

Here are some tips to help you beat tiredness!

Pre-Bedtime Tips for a Good Night’s Sleep

10 hours before bed

Limit your caffeine intake. Caffeine is a stimulant and may disrupt your sleep pattern.

3 hours before bed

Limit intense training. High adrenaline can keep you awake.

2 hours before bed

Final meal of the day, allowing time for food to be digested and metabolised.

90 mins before bed

Darken room the room. Darkness supports melatonin levels.

(Melatonin is a hormone that regulates your sleeping).

60 mins before bed

Limit screen time, this hinders melatonin levels.

20-30 mins before bed

Pre-bed routine: Good book? Podcast? Meditation?


Phone on flight mode to limit unwanted distractions during sleep.

Do you have any tips for improving sleep?

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