Proper Sleep for “Student Athletes”
Welcome back to the BLOG. First Off, I’d like to apologize for the long break between the last few posts. The holidays got away from me and I have a HUGE project that I’m currently working to try and get off the ground. There’s been a lot that is going on and if I’m being honest, my days are all running together at this point.
I just realized that it’s Wednesday already… and I had yet to post this blog.
Getting enough sleep is crucial for young athletes to perform at their best. According to the Sleep Foundation, teens between the ages of 13 and 18 need at least 8 to 10 hours of sleep every day, while school-age children (ages 6-12 years) need at least 9-12 hours (1). However, student athletes often juggle a variety of commitments that can make it difficult to meet sleep needs. On average, college athletes spend between 27 and 41 hours per week on training and competition. Student athletes also face pressure to perform at high levels academically, and many student athletes hold part-time jobs or have other obligations.(1)
Sleep is essential for repairing wear-and-tear after exercise. Athletes tend to spend proportionally less time in rapid eye movement (REM) sleep and more time in slow wave sleep, the sleep stage where the body releases growth hormone and gets to work repairing muscles, building bones, and managing energy stores. Sleep is also important for higher cognitive functions such as judgment, focus, and decision-making, which may make the difference between a game won or lost. It also plays a role in learning and memory, helping cement new skills during training (1,2).
In addition to overnight sleep, taking naps earlier in the day can minimize the impact on nighttime sleep. One study on college athletes found that 72% of them napped on a regular basis. (1) However, napping can sometimes cause insomnia at night, so it’s important to be mindful of the timing and duration of naps. (1)
To ensure that young athletes get the proper amount of sleep, parents and coaches can help by creating a sleep-friendly environment. This includes setting a consistent sleep schedule, avoiding caffeine and other stimulants before bedtime, and minimizing screen time before bed . (2,3)
In conclusion, getting enough sleep is essential for young athletes to perform at their best. Parents and coaches can help by creating a sleep-friendly environment and encouraging healthy sleep habits. By prioritizing sleep, young athletes can achieve optimal performance and stay healthy both on and off the field.
1. https://www.sleepfoundation.org/teens-and-sleep/student-athletes-sleep-time
2. https://www.childrens.com/health-wellness/can-sleep-enhance-athletic-performance
3. https://www.sportsmd.com/2023/09/10/how-many-hours-of-sleep-do-teens-need/
When I write about “medical issues”… I’m going to do my best to reference medical studies and journals from EXPERTS. I’m not a doctor, but as I get older, I’ve learned to understand how much health and wellness is an important part of what we do as coaches, parents, and athletes. Over the next few weeks, I’ll be pushing my littles to try and get in that 9-12 window. (although it’s hard when they don’t get home from training or a game until after 9pm)
