As the year winds down and the winter months settle in, many push through busy schedules trying to balance holiday events, team practices, family commitments, work, and travel. But no matter our role in the Special Olympics Massachusetts community (athlete, volunteer, coach, or family member) one of the most valuable gifts we can give ourselves this season is rest.

Quality sleep supports every part of wellness. For athletes especially, rest fuels recovery, sharper focus, and better performance. For coaches and volunteers, it boosts patience, decision-making, and energy. For families and caregivers, healthy sleep keeps moods balanced and daily routines manageable.

A healthy sleep routine includes:

•    A consistent bedtime routine

•    A regular sleep schedule

•    Sleeping through the night

•    Age-appropriate sleep duration (typically 9–11 hours)

As the days get darker earlier, winter is actually the best time to reset sleeping habits.

Tips for Building a Strong Sleep Routine

Create a comfortable sleep environment

•    Keep the bedroom quiet and dark

•    Maintain a comfortable room temperature

•    Avoid TVs and electronics in the bedroom

‍Set a consistent schedule

•    Have the same bedtime and wake-up time every day, even during school breaks or holiday travel. Obviously, this is easier said than done; but it’s important to try your best!

‍For Family Members

•    Use tools such as a picture schedule or a social story to help children understand bedtime routines

•    Gently re-direct behaviors like requests for extra snacks or wanting to sleep in someone else’s bed

•    Keep routines predictable and reassuring

•    For individuals who walk during sleep or may attempt to leave their room, consider a doorbell or alarm on the bedroom door

Rest Is A Strength

The Special Olympics spirit is built on determination, inclusion, and community. But none of that thrives without physical and emotional recharge. As we move through the holiday season and into a new year of training, competition, and connection, rest is not a pause—it’s preparation.

Inclusive health content is sponsored by Tufts Health Plan, the Official Health Insurance Partner of Special Olympics Massachusetts. Tufts Health Plan and Special Olympics Massachusetts are dedicated to promoting healthy lifestyles through resources that support individuals with and without intellectual disabilities. To learn more about Tufts Health One Care, a health plan for those with disabilities who have Medicare and Medicaid, visit TuftsHealthPlan.com/SOMA