5 Sleep Tips To Help You Play Better This Season
From Strength & Conditioning Coach, Tom Wilson
Getting enough sleep isn’t just about feeling rested – it’s a game-changer for performance, recovery, and overall health. Young athletes need quality sleep to grow, stay injury-free, and perform at their best. Here’s how to make it happen:
TOP 5 Tips
- Sleep Duration: Get Enough Hours
- Stick to a Consistent Schedule
- Build a Pre-Sleep Routine
- Create a Sleep-Friendly Environment
- Avoid Stimulants before Bed
#1 - Sleep Duration
Get Enough Hours! Without enough sleep, reaction time slows, decision-making suffers, and injury risk goes up. Studies show well-rested athletes perform better, recover faster, and are less likely to get sick. Prioritising sleep is an easy win! Sleep fuels performance just like nutrition and training. Young athletes need:
- Ages 6-12: 9-12 hours per night
- Ages 13-18: 8-10 hours per night
#2 - Stick to a Consistent Schedule
Your body thrives on routine. Going to bed and waking up at the same time every day (yes, even on weekends) helps regulate energy levels, mood, and focus. A consistent sleep schedule strengthens the body's internal clock, making it easier to fall asleep and wake up refreshed. Plus, research shows athletes with steady sleep patterns perform better under pressure.
#3 - Build a Pre-Sleep Routine
A good wind-down routine signals to the body that it’s time to rest. Try reading, stretching, or deep breathing before bed. Avoid screens 1-2 hours before sleep—blue light from phones and tablets tricks the brain into staying alert. Instead, opt for a book or some light stretching to help the body relax and recover for the next session.
#4 - Create a Sleep-Friendly Environment
Your bedroom should be a recovery zone, not a second locker room! Keep it cool, dark, and quiet for the best sleep. Blackout curtains, white noise machines, and a fan can help block out distractions. Also, make sure the bed is only for sleeping—doing homework or gaming in bed makes it harder to switch off at night.
#5- Avoid Stimulants Before Bed
Caffeine and sugar before bed can keep the body wired when it should be winding down. Soft drinks, chocolate, and energy drinks in the evening can interfere with deep sleep, making it harder to recover properly. Instead, opt for a light, protein-rich snack if needed—Greek yogurt, a banana, or a handful of nuts can help keep hunger at bay without disrupting sleep.
The Bottom Line: Sleep is just as important as training and nutrition for young athletes. Getting enough quality rest helps with energy, focus, injury prevention, and overall performance. Small changes to sleep habits can make a big difference on the field!
