Brits can transform their sleep quality by implementing Rory McIlroy’s 6 habits for a good night’s sleep

While he was already one of the biggest names in golf, Rory McIlroy cemented his place in sporting history by becoming the first European golfer to win a career Grand Slam on Sunday night at The Masters.

Although he may be one of the most naturally talented golfers in the world, McIlroy’s meticulous routines both on and off the golf course have been key to his incredible success.

Fundamental to his routine away from the golf course has been his approach to sleep and rest – allowing him to perform at the highest possible level when it matters most.

Having revealed the key habits he adopts to ensure a great night’s sleep on a podcast by WHOOP last week, George Sfintescu, sleep expert at specialist bed manufacturer Get Laid Beds discusses the effectiveness of his habits as well as how Brits can incorporate them into their daily routine to transform their sleep quality.

Eating at least two hours before bed

Whether it’s as a result of working late or social plans, many of us are guilty of eating dinner too close to our bedtime.

Unfortunately, late-night eating can interfere with our body’s natural circadian rhythm and cause indigestion, leading to fragmented sleep.

By following McIlroy’s rule of eating at least two hours before bed, Brits can give their body the time to digest their food, reducing the risk of nighttime awakenings.

In instances where people have little choice but to eat closer to bedtime, opt for light and easy to digest meals that contain complex carbohydrates, protein and healthy fats. A bowl of greek yoghurt with honey and berries is a great example of this.

Cutting caffeine intake at 2pm

While many of us are aware of how detrimental caffeine intake can be to our sleep routine, a lot of people aren’t aware of how long it remains in our system for.

Caffeine has a half-life of five to six hours meaning that if you drink a coffee at 4pm, a significant amount remains in your system at 10pm.

Caffeine blocks adenosine, the chemical that builds up sleep pressure, making it harder to feel tired and get to sleep.

While the majority of people might not need to have a hard cut off at 2pm, think carefully about when you’re having your last cup of coffee or caffeinated drink.

If you’re currently having issues sleeping, it’d be wise to bring your last hit of caffeine forward by at least a couple of hours.

Taking health supplements including magnesium and L-Theanine

While the impact of a specific health supplement will differ from person to person, it’s easy to understand why the Northern Irishman referenced the important role magnesium and L-theanine plays in getting a good night’s sleep.

Magnesium helps to regulate GABA (gamma-aminobutyric acid) – a neurotransmitter in the central nervous system which promotes relaxation and sleep.

As a result, a deficiency in magnesium can impair sleep. That said, if your levels are already normal, added supplementation may not have as big of an effect.

L-Theanine, which is found in green tea, promotes alpha brain waves and calmness without sedation.

Although taking either or both of these supplements is unlikely to transform your sleep, the extensive benefits of drinking a green tea before bed makes it a worthwhile habit to consider.

For those who don’t like green tea, L-Theanine capsules are widely available online and in wellbeing stores.

Wearing blue light blocking glasses after 5pm

The key reason why scrolling on our phones or using a laptop just before bed is detrimental to our sleep is due to the blue light exposure you’re being subjected to.

George Sfintescu, sleep expert at specialist bed manufacturer Get Laid Beds, explains:

“Blue light exposure disrupts your body’s internal clock and suppresses melatonin – your body’s sleep hormone – causing you to feel awake when in reality you want to fall asleep.

“Although blue light blocking glasses are the most effective way of cutting your exposure, simply making a conscious effort to limit phone use and time on digital devices before bed can go a long way to improving your ability to fall asleep.”

Epsom salt baths or a nighttime sauna

Increasing your body temperature for it to then drop before bed is a fantastic way to promote a good night’s sleep.

This is because your body naturally starts to lower its core temperature in the evening to signal that it’s time to sleep.

Although McIlroy discussed his use of Epsom salt baths and saunas within his bedtime routine, simply having a hot bath before bed can work wonders.

Many athletes will favour an Epsom salt bath as they support muscle recovery and relaxation but for the majority of people a classic bubble bath will do the trick.

Sleeping in a cold room

As mentioned, your body temperature must drop in order to initiate sleep while a cold room also helps to increase the amount of time you spend in deep sleep.

Creating a cool environment in your bedroom is therefore essential for a good night’s rest.

Generally speaking, a temperature of between 16 and 19 degrees is ideal although you should factor in your individual preference as it’s important your room is at a comfortable temperature for you.

As the temperatures warm up in the coming months, think carefully about the ways in which you keep your bedroom cool. These include; keeping curtains shut in the daytime, favouring breathable bedding and using a fan.

While you may not be able to implement all of these habits right away, try incorporating a couple of Rory McIlroy’s methods into your daily routine and you’ll go a long way to ensuring you have the best night’s sleep possible.