☀️ Boost Sleep Quality by 20% in Just 5 Mins

Is Your Morning Routine Sabotaging Your Sleep Quality?

Struggling with sleep even when you’re doing “everything right”? According to a new study published in the Journal of Health Psychology, your solution might be as simple as stepping outside earlier in the day.

Researchers tracked 103 U.S. adults over 70 days and found a clear pattern: just 5 minutes of morning outdoor sunlight exposure improved next-night sleep quality by 20%—falling asleep faster, waking up less, and spending more time actually asleep in bed. Interestingly, it wasn’t how much sunlight they got that mattered—it was when they got it.

Why it works: Morning sunlight helps synchronize your circadian rhythm, the internal clock that regulates your sleep-wake cycle and melatonin production.

Quick Action Plan:

• Step outside within 1–2 hours of waking up

• Aim for at least 5 minutes of natural light (without sunglasses if possible)

• Make it a habit—even cloudy skies help reset your internal clock

It’s one of the simplest ways to boost your sleep—no supplements, screens, or trackers required.

Better Sleep = Better Performance

While morning sunlight is a great place to start, there are several other factors that will help you achieve restful and fulfilling sleep. Download the Ultimate Sleep Cheat Sheet to unlock your potential on and off the court!

When Summer Vacation’s Over, Here’s How to Ease Back Into Pickleball (Without Getting Hurt)

Summer vacations are a great way to recharge—but they often mean a break from regular training. After a week or two away from the court, your body isn’t ready to jump straight back into intense drills or long matches. Ramping up too quickly increases your risk of injury and burnout.

Here’s the Golden Rule: raise your weekly training gradually—no more than 15% above what you averaged the previous month. Go faster than that and you’re flirting with strains, soreness, and mental burnout.

Dr. Korem’s Three-Day Reset Plan

Day 1 – Knock the Rust Off

• Light hitting, easy footwork, and a short dink game.

• Goal: reacquaint muscles and joints, not “win practice.”

Day 2 – Controlled Build

• Add purposeful drills like third-shot drops & serve targets.

• Keep volume low, and finish with mobility work to keep tissues happy.

Day 3 – Lite Match Simulation

• Play a set or two, focusing on form and shot selection.

• Still cap total load at 15% above your average for the month

Pro Tip: Don’t “Cram” for Your Next Tournament

An event on the calendar can tempt you to double sessions or marathon play. Resist the urge! Sticking to the 15% ceiling preserves energy for game day and keeps nagging injuries at bay.

Ease in smart, and you’ll be back to mid-season form—without the unwanted effects of overtraining.

Build Your Individual Development Plan!

Most players show up, play hard, and hope they improve. But hope isn’t a strategy. If you want to reach your full potential on the court, you need an Individual Development Plan (IDP)—a simple, structured approach to targeted growth.

Elite players don’t just drill—they develop across five key areas:

Physical • Psychological • Intellectual • Technical • Tactical

Here’s your quick start plan:

✅ Step 1: Assess yourself honestly in each area
✅ Step 2: Identify your top 2–3 areas for improvement
✅ Step 3: Set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound)
✅ Step 4: Build weekly habits and check-ins to stay accountable
✅ Step 5: Use matches as your testing ground

👉 Read the full article here and build your own IDP

With consistency and feedback, you’ll start to train with purpose—and perform with confidence!

The AIM7 Store: Be Weird. Warm Up!

Warming up before your matches can feel a little weird… but if you care about winning and staying healthy, we know that won’t stop you.

And now is your chance to wear it on your sleeve - literally.

All performance tees, sweatshirts, and hats are under $55. Get yours today and make a statement: Warming up matters!