The summer Olympics might be over, but it never hurts to hear from the experts — especially when they’re advocating for good rest.

Neuroscientist Dr. Jeffrey Durmer, employed by USA’s Olympic weightlifting team and chief medical officer of Nox Health, knows a thing or two about using sleep as a component of peak performance.

In a July 26 interview with “Good Morning America,” he noted that athletes’ perceptions about sleep have changed in a positive way. “If you can actually start to build sleep into your training routine, it will support all kinds of resilience, mental resilience, physical resilience, immune resilience … so you can actually perform at your highest level.”

Here are his tips:

Build a bedtime routine. Set an alarm reminding yourself to start getting ready for bed and take the time to wind down. Do whatever you find relaxing, such as meditation, reading or stretching.
Cool down. Bringing your core temperature down helps you fall asleep and stay asleep. He suggests taking a warm shower and cooling down quickly, as well as keeping your room cool.
Kick technology out of your room. Easier said than done, we know, but the light from phones, tablets and TVs makes it harder to fall asleep.
View sleep as part of your performance. Think of sleep as the first step to a high-performance day tomorrow.
Pay attention to your sleep habits. If you’re getting enough rest but don’t feel refreshed, it might be time to consult a doctor.