What to Do the Night Before a Big Competition

The night before a competition is not the time to try new things or get hyped, it's about being calm and boring. You need a repeatable evening routine that sets you up for success, not a thrilling one that keeps you awake. A consistent night-before routine can help you show up feeling fresh and focused.

What to Focus On

You should focus on preparing your gear, visualizing your performance, and winding down. This is not the time to be thinking about the competition, it's about relaxing and recharging. You can start by laying out your gear, making sure everything is in order, and that you have everything you need.

Gear Prep

Gear prep is essential, it saves you time and energy in the morning, and it's one less thing to worry about. You should also make sure your equipment is in good condition, and that you have any necessary documents or paperwork.

Creating a Wind-Down Routine

A wind-down routine can help you relax and prepare for bed. This can include things like reading a book, taking a warm bath, or practicing some light stretches. You can also try a light visualization, focusing on your breathing and imagining yourself performing well. For more information on creating a pre-competition routine, check out our pre-competition routine guide.

Phone and Food Rules

You should also have some rules in place for your phone and food. Try to avoid screens for at least an hour before bed, and stick to a light meal or snack. You don't want to be lying in bed feeling uncomfortable or distracted.

Accepting a Bad Night's Sleep

It's also important to accept that you might not get a great night's sleep. Worrying about it will only make things worse, so try to focus on relaxing and letting go. As Andrew Huberman from Stanford suggests, taking a few deep breaths, including a physiological sigh, can help calm your nervous system. Remember, it's not the lost hour of sleep that will wreck your performance, it's the worry and stress that comes with it.

Night-Before Checklist

Here is a numbered checklist to help you prepare for the night before a competition:

1. Lay out your gear and make sure everything is in order
2. Visualize your performance, focusing on your breathing and positive self-talk
3. Wind down with a book or a warm bath
4. Avoid screens for at least an hour before bed
5. Stick to a light meal or snack
6. Practice some light stretches or self-care
7. Get ready for bed at a reasonable hour
8. Try to relax and let go of any worries or stress

For more information on how to prepare for competition, check out the-competition-protocol by Giannis Notaras. You can also learn more about how elite athletes approach sleep and competition.

Taper the Mind

Tapering your mind is just as important as tapering your body. You need to give yourself time to rest and recover, both physically and mentally. This means avoiding intense mental activities, and focusing on relaxation and calmness.

The Power of Self-Distanced Self-Talk

Using self-distanced self-talk, as suggested by Ethan Kross, can help you gain perspective and stay calm under pressure. This involves talking to yourself in the third person, using your name instead of "I". It can help you feel more detached and less emotional, which can be a powerful tool in high-pressure situations.

Takeaway

You don't have to be a slave to your nerves the night before a competition. With a calm and boring evening routine, you can show up feeling fresh and focused. Remember to focus on the things that you can control, and let go of the things that you can't.