Why Sleep Might Be the Most Important Part of Your Athlete's Training
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When we think about what helps athletes thrive, our minds often go straight to hours of practice, skilled coaching, and proper nutrition. But sleep, a powerful tool, is often overlooked. Sleep is one of the most effective ways to help your child stay healthy, recover quickly, and perform at their best. Connecticut Children's sports physical therapy and sleep experts team up to address the relationship between sleep and sports.
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School-aged children (6–12 years) need 9–12 hours of sleep
Teens need 8–10 hours.
The problem is that a growing number of studies show that kids—especially athletes—are falling short of these guidelines. One study even found that athletes sleeping fewer than 8 hours per night were 1.7 times more likely to be injured than those who got enough rest.
Aside from injury, lack of sleep affects:
Focus and decision-making, which can spill into their studies
Reaction time
Mood and emotional control
Muscle recovery and tissue repair
Immune function
When kids are sleep deprived, they’re not just tired—they’re physiologically disadvantaged.
What happens during a good night’s sleep?
Here’s how decent sleep directly supports your child’s sports performance:
Growth hormone release: Deep sleep triggers the release of growth hormone, essential for muscle and bone development.
Muscle repair and recovery: Damaged tissue repairs during stages 3 and 4 of non-REM sleep.
Memory and skill retention: Skills learned in practice are consolidated during REM sleep.
Good mood all around: A well-rested child is more resilient to stress and pressure—on and off the field.
Ways to help your athlete improve their sleep.
Start with these tips tonight!
Stick to a regular schedule: Try to keep bedtime and wake time consistent—even on weekends. A stable rhythm trains the body to rest more deeply.
Limit screen time: Blue light from phones and tablets suppresses melatonin, a natural hormone that regulates the body’s sleep-wake cycle. Turn screens off at least one hour before bed.
Optimize the sleep environment: Cool, quiet, and dark bedrooms promote better sleep. Consider blackout curtains or white noise if needed.
Be mindful of food and beverage choices at night: Avoid big meals and caffeine in the evenings. Sports drinks are great during intense activity—but water is best afterward.
Choose a quiet “bridge” activity before falling asleep: Many athletes are top performers and can have a hard time shutting off that “busy brain” that kicks in when the lights go out. Encourage your child or teen to read themselves to sleep, or even do a puzzle, with a reachable bedside light. These activities can eventually become a reliable cue for sleep.
A well-rested child is more resilient to stress and pressure—on and off the field.
Lynelle Schneeberg, PsyD,
Director, Behavioral Sleep Medicine Program, Connecticut Children's
What are signs of sleep problems in athletes?
Persistent fatigue, mood swings, slow recovery from injuries, or trouble focusing may all point to sleep problems.
Encourage them to think of sleep as part of training.
|Sleep is not a luxury or even an optional choice—it’s a vital part of your child’s athletic development. Just as you make time for training, fueling, and hydration, building better sleep habits will give your athlete a true competitive edge. It’s the simplest way to boost performance—and protect their health.
