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

Taylor Dutch
·6 min read

Courtesy of brands/Brad Smith/ISI Photos/USSF/Getty Images

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.

For the last six months, I’ve used a hair-care brand called Seen. I was having breakouts around my hairline from the hair products I was using. I pull my hair back for training, and when I sweat, the product drips onto my face. The ones I used to use would cause me to break out. I found this brand through research; it was created by a dermatologist, and it's made with ingredients that are good for your skin. Seen has completely gotten rid of breakouts for me. I use their shampoo and conditioner.

The Perfector Salicylic Acid Body Wash

$16.00, Amazon

Shampoo

$29.00, Ulta

Conditioner

$29.00, Ulta

Then I put on my favorite body butter and have some tea.

My fave body butter is Delicia Drench by Sol de Janeiro. It’s the best smell ever. I love all things that smell like vanilla, and this just smells so good. It’s thick and hydrating, and I don’t have to reapply lotion for a while after I use it. I follow that up with my all-time favorite deodorant from Donna Karan. It’s called cashmere mist.

Then, about 30 minutes before I go to bed, I’ll make some tea. I just like the taste of it, and I also feel like it helps my skin health.

Delícia Drench Body Butter

$48.00, Amazon

Cashmere Mist Deodorant Anti-Perspirant Stick

$32.00, Nordstrom

It’s really all about the cozy vibes.

I’m all about my home feeling like my sanctuary. Like I mentioned, I’m big on protecting your peace, and I think the nighttime routine is something that I have a lot of control over. I try to do all the things that make it feel relaxing and calm.

I usually have a candle lit and turn on some light jazz music or meditation sounds. I’ve also been listening to a lot of Zach Bryan. His music is very cozy.

Then I get into my skin care routine.

Before bed, I use Bioderma Sensibio H20 Micellar Water for a pre-cleanse. Then I use the Elta MD face wash. I’ve tried so many, and that’s the one I’ve been sticking with the longest. It’s simple and makes my skin feel clean after I use it.

After I wash my face, I use the Glotech Mask Lite, a red and blue light mask from LED Esthetics. I put it on for about 10 minutes. Then I use the Vanicream Moisturizing Cream.

Sensibio H2O Micellar Water

$19.00, Amazon

Foaming Facial Cleanser

$35.00, Amazon

Glotech Mask Lite

$329.00, LED Esthetics

Moisturizing Skin Cream

$16.00, Amazon

I get into bed and close out the routine with red light therapy.

I use Mito Red Light on any body parts that are sore and roll on Being Freshne Soothing and Hydrating Body Serum Stick with Magnesium to my neck and wrists for relaxation. Then I’ll read a book or meditate. While I’m sleeping, I listen to the pure mediation playlist on Apple music or airplane cabin noise. For me personally, I’ve learned that a big part of your bedtime routine is all about how you feel and the vibe you set for yourself.

MitoPRO+ Series

$369.00, mitoredlight

Soothing and Hydrating Body Serum Stick With Magnesium

$17.00, Target

This interview has been edited and condensed for length and clarity.

SELF is your one-click source for all things Summer Olympics. Read our latest coverage of the Paris Games here.

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Originally Appeared on SELF

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