Achieving peak performance in sports and daily activities starts with a good night’s sleep. For young athletes, rest is not just a break from their busy schedules; it’s a critical part of training, just as important as how you eat, if not more so.
Sleep is the body’s time to repair itself. While you sleep, your muscles reverse the damage, your mind sorts and stores memories, your veins filter out toxins, and your digestion prepares energy for the day ahead. Poor sleep, on the other hand, leaves you low on energy and makes you heal slower.
Keep reading to find out more about sleep’s connection to athletic performance and how to get the best night’s sleep!
Does Sleep Optimize Athletic Performance?
Absolutely! Sleep plays a critical role in athletic success. Studies have shown that adequate sleep can enhance reaction times, reduce injury rates, and improve overall sports performance. For youth athletes, who are still growing and developing, sleep is even more essential.
One scientific survey found that teenage athletes who don’t get enough sleep are nearly two times more likely to be injured than athletes who do get enough sleep. This might be because getting enough rest makes your body more flexible and able to bounce back from damage, or it might be because people who are sleep-deprived are more likely to make mistakes that result in injuries.
How Much Sleep Does a Youth Athlete Need?
Youth athletes require more sleep than their non-athletic peers due to the physical and mental demands of their sports. Experts recommend nine to 10 hours of sleep for adolescents aged 12 to 18. Younger athletes, aged five to 12, might need even more — up to 11 hours.
This additional rest helps their bodies recover and grow, reduces the risk of injury, and supports the learning of new skills. Sometimes, it can be hard to fit that much sleep into a busy schedule, but families should make it a priority. Extra sleep won’t just improve a child’s athletic performance but also their health.
5 Sleep Habits That Support Performance
Have a Consistent Sleep Schedule
Consistency is key. Going to bed and waking up at the same time every day helps regulate the body’s internal clock, leading to better sleep quality. Although hacks like relaxing before bed and avoiding blue light help with sleep quality, the best way to improve your sleep is to get more of it, so do whatever you have to to get plenty of time at night.
Minimize Screens Before Bed
Screens emit blue light, which can interfere with the production of melatonin, the hormone that signals it’s time to sleep. Your brain thinks the blue light is the sky and, therefore, assumes it’s still daytime, so it doesn’t start moving toward sleep. Young athletes should try to put away electronic devices at least an hour before bedtime to prepare for sleep.
Set the Scene
A cool, dark, and quiet environment can significantly improve sleep quality. Dark curtains, a comfortable mattress, and a room slightly cooler than the usual temperature can make a big difference. Like turning off blue screens, cooling off slightly helps cue your body that it’s bedtime.
Have a Night Routine
A predictable bedtime routine can also signal to the body that it’s time to wind down. This could include reading a book, stretching, or other calming activities. The routine should be simple and enjoyable, something young athletes can look forward to each night. Athletes should also try to maintain their routine as much as possible when they travel since travel can often disrupt routines and confuse their bodies.
Don’t Consume Caffeine Too Late
Caffeine is a stimulant and can stay in the body for six to eight hours. To ensure it doesn’t interfere with sleep, young athletes should avoid caffeine in the late afternoon and evening. This includes not just coffee but also sodas, energy drinks, and even some teas and chocolates. A good rule of thumb is to avoid caffeine any time after lunch.
