From a repetitious bedtime routine to less stress before bed, an MSN report offers the sleep tips of five Olympians.

So what does Olympic-worthy sleep look like? Here’s what five gold-medal contenders at the Rio Olympics have said:

1. Phil Dalhausser: Still tired after a night’s sleep? Add a nap.
Beach volleyball gold medalist Phil Dalhausser says sleep isn’t always easy on the road through competitions. The 6-foot-9, 36-year-old typically likes to go to bed around 11 p.m. and sleep until 8 a.m., he told Van Winkle’s.

“But that often doesn’t happen,” he said. “When I sleep well my mind is sharp and it’s easy to focus. On a bad night’s sleep my brain feels foggy.”

So, he explained: “I’ll take a nap if I didn’t sleep well the night before.”

The solution is a total ace (whether or not you’re vying for gold). Research shows a midday nap can make you more alert, help your memory and boost your mood.

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