Paige Bueckers reveals the 5 things she does to fall asleep

UConn’s Paige Bueckers didn’t rise to the top of the WNBA Draft board without making rest a priority.

“My goal is always to get eight to nine hours of sleep,” the 23-year-old basketball sensation told Mindbodygreen. To make it happen, she said, “routine is everything.”

Bueckers recently shared the five things she does each night to prepare her body for rest and recovery as she aims to end the Huskies’ nearly decade-long title drought in her final March Madness tournament.

Refresh and relax

First things first: hit the shower.

“I definitely like to get a shower in because I drain my hair a lot when it comes to basketball,” Bueckers told Self. “Plus, I feel like taking a shower is also just very relaxing!”

All that action on the court works up a serious sweat, and Bueckers said her hair tends to get greasy as a result. To keep things fresh, she washes her hair with CeraVe shampoo and conditioner about four times a week.

The star guard also adds hair and scalp masks to her routine to prevent breakage from hair dye and the strain of her signature face-framing French braids.

When it comes to her skin care routine, Bueckers keeps it simple. “I pretty much just keep it short and sweet with cleanser, moisturizer, and lotion,” she said.

Protein boost

Even while she’s asleep, Bueckers ensures her body stays in recovery mode by giving it an extra boost before hitting the hay.

“I drink a protein shake right before bed to get a little bit of fueling,” Bueckers said. “Sleeping on that and having that muscle recovery happen overnight is crucial for me.”

Research backs her up: Studies show that consuming protein right before bed helps maximize the natural growth hormone spike that occurs during sleep. By providing your body with essential amino acids, you’re fueling muscle repair and enhancing recovery, according to Healthline.

Stretch it out

Stretching is another key part of Bueckers’ nightly routine to keep her muscles in peak condition.

“Before bed, I do the legs-up-the-wall stretch,” Bueckers told Self. “I find laying my legs vertically against the wall is good for blood flow.”

Along with this, Bueckers often incorporates Pilates, yoga and other types of stretching before calling it a night. “Sometimes I’ll also put on my NormaTec boots to help my muscles recover,” she said. 

Research shows that stretching before bed lengthens and loosens muscles, easing soreness and stiffness. It can also improve sleep quality. 

Stretching helps calm the body by lowering stress hormones and activating the parasympathetic nervous system, which triggers relaxation. Focusing on breath and body movements while stretching also shifts the mind away from the day’s stresses, helping to unwind.

Quieting the mind

Bueckers also takes time for some mental relaxation. 

“I have about four devotionals that I read every single night, then I pray,” she said. “I would say I get a lot out of those.”

Research suggests that people who read before bed tend to sleep better, wake up less frequently and enjoy longer sleep than those who skip the activity before hitting the pillow. 

Experts say the benefit comes from reading’s ability to calm the mind, making it easier to fall asleep. It also helps slow the heart rate and release muscle tension, according to the Sleep Foundation.

TV time

After all that, Bueckers enjoys a little TV time to help her unwind.

“Usually when I get in bed, I kind of catch a second wind, so I have to find a way to recalm myself,” Bueckers said. “I try to get off my screens as much as possible as I’m going to sleep or at least use my blue-light glasses, but sometimes I will watch a show as a way of winding down.”

Once the drowsiness kicks in, Bueckers typically takes off her glasses, turns off the TV, and shuts her eyes for a peaceful night’s sleep.

While many people use TV as a way to relax before bed, experts generally advise against it. The blue light emitted from screens can disrupt sleep, and the stimulating content can keep you awake longer.

If you’re determined to unwind with a show, experts suggest wearing blue-light blocking glasses, keeping the volume low, and choosing content that isn’t overly stimulating.