Maximising Learning and Training Results with Quality Sleep for Young Athletes

September 7, 2024

Maximising Learning and Training Results with Quality Sleep for Young Athletes

Sleep plays a key role in an athlete’s recovery process. During sleep, muscles and the spine have a chance to fully recover after an intensive workout. Proper sleep also affects general well-being and concentration, which is extremely important for achieving good sports and learning results. Sleep is not only a time to rest after a…

Sleep is not only a time to rest after a hard day – for young athletes it is a key element of training, which determines their physical and mental condition.

Time of sleep

The right amount of sleep affects the quality of learning and training results.

NHS suggest the following time of sleep for children and young people:

Children 3 to 5 years	10 to 13 hours including naps
Children 6 to 12 years	9 to 12 hours
Teenagers 13 to 18 years	8 to 10 hours

However, if young people train more intensely then you may need to add an hour or two to the sleep time.

“Balance the intensity of training with the right amount and quality of rest”

Quality of sleep

The amount of sleep is one factor, the quality of sleep is another. Young athletes should therefore focus on restful, uninterrupted sleep, which will allow their bodies to fully recover and prepare for the challenges of the next day.

Steps to great sleep

Routine is very important for young athletes. Learning proper recovery habits is key to restoring the body after training and preparing it for the next training. Therefore, set a time for the young person to go to bed and stick to it.
Turn off the screen at least an hour before bed, as the blue light from the screen can interfere with the production of melatonin, the sleep hormone.
Prepare your room for sleep, dark, quiet and cool rooms are best for good sleep.
Avoiding stimulating activities before bed, chose more stimulating things like reading or drawing.
Relaxing before bed will help you fall asleep peacefully. Simple relaxation techniques such as meditation, reading a book or listening to calming music can help calm the mind and prepare the body for sleep.