Sleep isn’t just about resting your body – it’s about RECHARGING their ENERGY, BOOSTING their PERFORMANCE, and HELPING their body RECOVER after training. Getting enough sleep can make the difference between feeling SLOW and SLUGGISH or being FAST and FOCUSED on the field. This is why it’s critical to optimise sleep for youth athletes!
HOR IMPORTANT IS SLEEP FOR YOUTH ATHLETES?
When youth athletes sleep, their body works HARD to repair muscles, build strength, and improve reaction times. Skipping out on sleep can leave them feeling TIRED, SLOW, and more likely to get INJURED. Without enough sleep, their focus in school and sports can take a BIG hit.
A good night’s sleep helps youth athletes with:
- FASTER RECOVERY – Sleep repairs the muscles of youth athletes after training.
- BETTER FOCUS – Their brain works better when it’s well-rested, it also helps solidify the sport skills they’ve been practicing.
- MORE ENERGY – Sleep helps youth athletes feel FRESH and READY for the day on the pitch and in the classroom.
- FEWER INJURIES – Rested bodies are LESS LIKELY to get hurt, research shows those youth athletes who sleep less get injured more.
Here’s 9 tips for improving sleep for youth athletes that you can implement to improve your youth athlete’s sleep to BOOST their athletic performance!
1. HELP THEM SET A SLEEP SCHEDULE
Try to have your youth athlete go to bed and wake up at the SAME TIME or similar time every day – even on weekends. This helps their body get into a RHYTHM so they can fall asleep faster and wake up feeling ENERGISED. Aim for 8-10 hours of sleep every night to ensure their body gets enough time to recover and grow.
2. HELP THEM CREATE A BEDTIME ROUTINE
A calming bedtime routine signals to their body that it’s time to sleep. Have them try reading a book, stretching, or listening to relaxing music before bed. Activities like taking a warm bath or practicing deep breathing exercises can also help their body wind down and prepare for a good night’s sleep.
3. LIMIT SCREEN TIME BEFORE BED
Phones, tablets, and TVs give off BLUE LIGHT that tricks their brain into thinking it’s still daytime. Turn off screens at least 30-60 minutes before bed to help their brain wind down and drift off to sleep. Ideally have devices charging in a separate room altogether to remove the temptations to check social media. Instead of scrolling through their phone, have them try journaling or doing a quiet hobby to help relax their mind.
4. HELP MAKE THEIR SLEEP SPACE COMFORTABLE
Keep their room DARK, QUIET, and COOL. This is critical for good sleep for youth athletes. A comfortable bed and pillow can make a HUGE difference in getting good quality sleep. Consider using blackout curtains, white noise machines, or eye masks to create the perfect sleep environment. I distinctly remember a session recently where a young athlete was irritable, struggling with the session, getting very frustrated at themselves and burst into tears. Once I dug under the surface a little it was revealed they hadn’t slept properly in days because too much light was coming through their windows, keeping them away at night. A significant issue that is easily fixed!
5. FUEL THEIR BODY RIGHT
Avoid heavy meals, or sugary snacks in the hour before bed. Digesting a big meal can disrupt sleep for youth athletes. Eating a LIGHT snack with PROTEIN and HEALTHY CARBS can help their muscles recover overnight. Examples of good bedtime snacks include a banana with peanut butter, Greek/Skyr yogurt with honey, or a small bowl of whole-grain cereal with milk.
6. STAY ACTIVE DURING THE DAY
Regular exercise helps them sleep BETTER, but try to finish training at least a couple of hours before bedtime so their body has time to wind down and help them sleep. Otherwise they may find the phenomenon of feeling “Tired but Wired.” This is when the “Fight or Flight” system is still active and the “Rest & Digest” side of the nervous system hasn’t kicked in yet. Engaging in physical activities like swimming, running, or playing sports can promote better sleep patterns, but avoid high-intensity workouts too close to bedtime.
7. HELP THEM MANAGE STRESS
Feeling stressed can make it HARDER to sleep for youth athletes. It’s not uncommon for young athletes to feel OVERWHELMEND by all the demands on their plate – particularly when EXAM STUDY pressure and important sports training/competitions coincide. In these instances, it helps to have a PLAN. Take some time to sit down with them to map out when each activity will fit into their day/week.
Simply having these things planned out can take lot of ANXIETY OUT of the situation. Ensure there is at least 1 full day off sport as well as adequate time for sleep to ensure they actually retain the information they are revising for the big day! Remember that exercise actually HELPS us learn, so removing all training/competition is actually COUNTERPRODUCTIVE to academic performance!
8. AVOID NAPS THAT ARE TOO LONG
Short naps (20-30 minutes) can help boost their energy and focus, but long naps can make it harder to fall asleep at night. If they need a nap, aim to take it earlier in the day and keep it short so it doesn’t interfere with their regular sleep schedule later in the day.
9. HELP THEM HYDRATE WISELY
Staying hydrated is essential, but drinking too much water right before bed can lead to waking up frequently to use the bathroom throughout the night. Help them try to drink more fluids earlier in the day and limit intake in the hour or two before bedtime.
GET THEIR SLEEP ON TRACK AND BOOST YOUR PERFORMANCE!
When you can optimise sleep for youth athletes, they’ll feel STRONGER, THINK FASTER, and PLAY BETTER. Proper sleep allows their body to rebuild muscle, replenish energy stores, and keep their immune system strong, all of which are essential for peak athletic performance!
I hope you found these tips for improving sleep for youth athletes helpful!
Yours in sport,
Rob Anderson
