Sleep Like A Pro: An Expert’s Guide To Using Rest As A Performance Tool

When it comes to achieving peak performance, sleep expert Todd Anderson, co-founder of Dream Performance & Recovery, knows one thing for sure: sleep is the ultimate secret weapon. 

Todd introduces the concept of a “resilient sleeper”— someone who can comfortably drift off anywhere, anytime. Forget about strict sleeping conditions like total darkness and a perfectly cool room; Todd encourages flexibility.

Life throws curveballs, and you won’t always have the luxury of an ideal sleep environment. Instead, the goal is to adapt and ensure that your sleep remains undisturbed even when circumstances change.

Todd emphasizes the importance of calming your mind rather than obsessing over perfect conditions. In the end, a resilient sleeper can relax and sleep soundly, no matter the situation.

Todd also underscores the value of simple, portable habits that can go wherever you go. These tools help create a mental connection between your surroundings and a restful mindset, making it easier to sleep deeply, regardless of location.

1. Move your way to better sleep

Exercise isn’t just good for your body—it’s a sleep booster, too. Todd emphasizes that almost any form of movement is a net positive for your sleep. The key is finding balance. Whether you're hitting the gym for a strength session or taking a walk outside, your body uses exercise to determine what kind of sleep it needs. For example, high-intensity workouts may lead to more deep, restorative slow-wave sleep (which helps with muscle recovery), while longer cardio sessions can boost your REM sleep (which is crucial for brain health).

2. Breathe deep, sleep deep 

One of Todd’s top tips for calming your mind and body before bed is focusing on your breath. "Your breath is the steering wheel of your nervous system," Todd explains. To prepare for sleep, try breathing exercises that focus on extending your exhale. Longer exhales activate your parasympathetic nervous system, which signals to your body that it’s time to relax and wind down.

Nasal breathing, in particular, is powerful because it triggers a state of calm and helps you fall asleep faster. If you struggle with mouth breathing, try using nasal strips or even mouth tape to gently train yourself to breathe through your nose. It’s an easy trick that can have a big impact on your sleep quality.

3. Be mindful of meal timing 

What and when you eat can significantly affect your sleep. Todd recommends eating your last meal at least three hours before bed to give your body time to digest and avoid blood sugar spikes that could disrupt your sleep. If you eat too close to bedtime, your body will still be working on digestion, which can interfere with your ability to fall asleep smoothly.