By Ryan Hurley, founder and CEO of Lagoon
Editor's note: We're teaming up with Lagoon for a YouTube Live on Wednesday, October 21 at 2:00 PM ET, all about sleep, recovery, and nighttime reflux. To kick things off, Lagoon founder Ryan Hurley is sharing his playbook for sleeping well before a big day with the RefluxRaft community.
A job interview. A big presentation. Your wedding. A red-eye or a holiday travel day. A race you've trained for all season. Whatever your big day is, the night before often looks the same: you're in bed, wide awake at 2 am, and maybe your reflux has decided to keep you company.
You've put in the work - rehearsing the pitch, writing the toast, packing the bags, or sticking to a training plan for months - and now you feel the pressure to get proper rest in the days leading up to it.
However, there's a litany of factors that make this difficult: nerves or excitement that keep your mind racing; an alarm set earlier than usual; a change of environment if you're traveling (or trying to sleep on a plane); and, for runners, less exhaustion during taper that makes it harder to fall and stay asleep.
The good news is that no single night (even the night before) will make or break your big day. You've got your preparation and adrenaline on your side, and those will take you far.
That said, if you're still looking for that extra edge, in the week leading up to your big day there's opportunity to be had. Here are a couple of proven methodologies to consider to maximize your rest so you can be at your best on the big day.
1. Optimize your sleep routine
Follow best practices for syncing your circadian rhythm during the day and in the evening; refrain from caffeine and alcohol several hours before bed; and keep your bedroom nice and cool.
If nighttime reflux tends to flare before big days, your sleep position matters too. Sleeping on your left side can help keep stomach contents where they belong. RefluxRaft co-founder Dr. Jim Daniero will cover why on the live, including why he recommends ditching the wedge pillow.
If you're traveling for a race, a wedding, a work trip, or the holidays, what can you bring to carry your routine with you? It could be your pillow, face mask, earplugs, or even a stuffed animal or blanket.
2. Shift your sleep schedule
We all know that feeling of waking up every hour because we don't want to miss the alarm clock set to an unfamiliar time. Whether it's a 6am flight, a dawn start for wedding prep, or a race-morning wake-up, chances are you won't be getting up at your usual time. Start gradually setting your alarm clock earlier (or later) through the week prior so that on the big day your wake-up time doesn't feel abrupt or stress-inducing at all.
If you're crossing time zones, whether on a red-eye or for holiday travel, make sure you're factoring in jet lag too!
3. Have a plan if you can't sleep
Don't just lie in bed stewing. What re-centers you the most? It could be a cup of (non-caffeinated) tea, folding laundry, reading a book, or even watching TV on the couch for 30 mins (no bright lights please).
If you've missed some zzz's, try to take a nap the next day if you can. Research shows that sleep-deprived athletes can increase performance by taking a 20 to 90-minute nap in the afternoon. Try not to go over 90 or you may enter deep sleep and throw off your clock.
4. Plan ahead the night before
Getting ready takes time, so allow yourself plenty of it the night before. Aim for an early dinner - not only because it's good for digestion and sleep, but because it will allow you enough time to prepare for the next day.
That early dinner pulls double duty if you deal with reflux. Giving your body a few hours to digest before you lie down can mean a calmer night. Big-day nerves, a late rehearsal dinner, airport food, or carb-loading before a race can all stir things up, so this is where RefluxRaft can help. Dr. Daniero will walk through what and when to eat before bed, and how RefluxRaft fits a nighttime routine, during the live.
We recommend laying out everything you will need the night before, including your outfit, your boarding pass or presentation notes, and breakfast. If you're running a marathon, check out this marathon packing list to make sure you don't forget anything.
5. Don't overthink it.
You've got this. You're ready. Relax the best you can.
A great tool for positively focusing your energy is visualizing the day ahead: walking into the interview, giving the toast, crossing the finish line. For many, seeing the day play out can help to avoid repetitive anxiety or negative energy. You may even consider incorporating the visualization into your NSDR.
Big day behind you? Make sure you're getting proper rest and recovery afterward, too. We recommend starting with finding the pillow suited specifically for you.
Join us live: Train Hard, Sleep Easy
Want to go deeper? Join Ryan and RefluxRaft co-founder Dr. Jim Daniero, a fellowship-trained laryngologist and ultramarathoner, for a free 30-minute YouTube Live on Wednesday, October 21 at 11 am PT / 2 pm ET.
Here's what we'll cover:
- Why rest drives physical and mental performance
- Why reflux flares when you lie down
- What and when to eat before bed
- Sleep position, pillow fit, and alignment, including Lagoon's Otter and Fox travel pillows
- How to protect your sleep the night before a big day
- How RefluxRaft, with or without the PM version, fits a nighttime routine
- Live Q&A: bring your sleep and reflux questions
About the author
Ryan Hurley is the founder and CEO of Lagoon, a Minnesota-based sleep company focused on helping people optimize their sleep and improve their fitness by finding the right pillow for how they sleep.
Before Lagoon, Ryan spent 10 years at NBC Sports. He was a competitive swimmer at the University of Virginia, where he was a two-time All-American and two-time team captain. He was also a two-time U.S. Olympic Trials finalist and a silver medalist at the World University Games.
Today, Ryan is an Ironman finisher and ultramarathoner who still competes in endurance events. That mix of elite athletics and endurance racing shapes how he thinks about sleep, recovery, and performing at your best.
Find your perfect pillow at Lagoon and use code REFLUXRAFT for 15% off.
