Here’s Olympic Soccer Star Sophia Smith’s Winning Bedtime Routine

As one of the youngest up-and-coming stars on the US women’s Olympic soccer team, Sophia Smith might look like she’s got it all figured out on the pitch. But, as she tells SELF, her bedtime routine in preparation for it has been a work in progress.

“I didn’t used to be so strict with [it], but now it’s important for me to get it right to ensure a good night of sleep, which is crucial as an athlete,” Smith says.

Over the last few years, the 23-year-old has learned to trust her gut and lean into what makes her feel good—not what others think should be key.

“I used to be easily influenced into trying absolutely everything I saw on social media on my skin. But simple is better,” Smith says. “I live by the motto ‘protect your peace.’ So what I do in my own home will always bring me peace, especially when I’m winding down for the day.”

Nailing down a solid, relaxing bedtime routine is especially important these days, since Smith is always on the move. When she caught up with SELF in late June, the Portland Thorns FC forward was juggling rigorous training days and matches around the country before joining the US Women’s National Team (USWNT) in Paris for her Olympic debut.

With a disappointing early exit out of the 2023 World Cup and a bronze medal at the Tokyo Games still fresh in their minds, Smith and her teammates are aiming for a comeback under new leadership this year.

“I think people are just really excited to get on the ground running for the Olympics,” Smith said. “We obviously had a quick turnaround from the World Cup last year that didn’t go the way we wanted it to. So I think having the Olympics coming up gives us another opportunity to perform on the world stage, represent our country, and hopefully bring home a gold medal.”

Smith, who led Portland to the 2022 NWSL championship and became the youngest player ever to be named MVP of the final game, is approaching Paris with a new mindset. Knowing how many teams the US will need to conquer in order to advance through the tournament, she’s trying to remain present.

“I’m just focusing on each day as it comes and how I can make the most of each day and prepare myself in the best way possible,” Smith says. “So come the first game of the Olympics, I feel like I’ve done everything I can do to prepare, and then what’s left to do is just perform.”

A comforting bedtime routine plays a major part in Smith staying present while navigating the demands of playing at the highest level. SELF caught up with Smith to learn the rituals that help her decompress and recharge each day.

The first thing I do is foam roll.

I do my full body and legs, focusing on whatever is feeling tight. Sometimes I use the Normatec boots. I do one or the other usually for 15 to 30 minutes just to get my blood flowing, recover my legs, and set myself up for a good next day and night of sleep.

My shower routine helps me avoid the breakouts that are unfortunately part of the job.

My two must-haves in the shower are the Perfector Salicylic Acid Body Wash and an African exfoliating net sponge. I use the body wash because obviously, I sweat a lot at my job. Pores on my back and chest get clogged, and that body wash keeps my skin clear. It works the best for me.