Rugby players everywhere should really take these tips on how to sleep properly

The perfect night's sleep. We'd love it. We crave it but rarely get exactly what we're looking for.

In a game of inches and one-percenters, many sports stars are looking to the bedroom for the edge. Rugby Players Ireland, as part of its regular Wellbeing Programme, brings in a performance and recovery expert to give the country's top players tips on how to get the best night's rest. Rob Kearney has told us, in the past, that he will try to go to sleep 30-60 minutes earlier each night on the week of a big game. That extra two to three hours of sleep can have a big impact on fitness and performance levels. https://twitter.com/SportsJOEdotie/status/715168947964874752 In a recent survey for the players' union, it was found that only 31% of players never have difficulty sleeping. Those numbers would be the same across many sportspeople in Ireland. To that end, in their most recent magazine, Rugby Players Ireland spoke with Ella McCabe, Leinster's Player Development Manager, to get her tips on the solid night's sleep. THE GOOD SLEEP CHECKLIST

• Keep technology out of the bedroom where possible, particularly your smart phone. Use a traditional alarm or radio instead of setting an alarm on your phone. Don't be tempted to go on social media or news sites if your are having sleepless moments during the night.
• Do not do any work, study or use a computer in or near your bed.
• Ensure that your room is adequately dark, at a comfortable temperature and is a calm, soothing environment.
• Try and go to bed and wake up at the same time each day.
• Aim to stop drinking caffeine after mid-afternoon. Drinking a small amount of milk, water or herbal tea is fine.

• Avoid excess alcohol.
• Aim to neither be too hungry or too full as you go to bed. If you must eat late, eat lightly.
• If you're anxious or stressed during the night, briefly write down your worries and reassure yourself that you will deal with it the next day. If this is reoccuring, think about how you can proactively manage stress or worry [ie: professional support, mindfulness, yoga or relaxation exercises].

Give these tips a go over the coming days and weeks and see if it makes a difference.