Why Sleep Is the Secret Weapon Your Child’s Training Is Missing →
Why Sleep Might Be Your Child’s Most Important Training Tool
We often focus on training, nutrition, and skill development when it comes to supporting young athletes—but one of the most powerful and overlooked performance tools doesn’t happen at training at all.
That tool? Sleep.
While we tend to think athletes improve by working harder, it’s actually during rest—especially sleep—when real growth and recovery happen. Without it, even the best efforts on the field can fall flat.
The Science of Sleep and Sport
Every training session puts small amounts of stress on muscles, joints, and the nervous system. That’s a good thing—it’s how the body adapts and improves. But those gains only happen if recovery is prioritised.
During sleep, the body:
Repairs muscle and tissue damage
Regulates key hormones like growth hormone and cortisol
Processes and stores new skills and information
Restores mental and physical energy
Without enough sleep, young athletes are more likely to experience:
Slower reaction times
Poor focus and decision-making
Higher risk of injury
Mood swings or emotional fatigue
Loss of motivation and enjoyment
How Much Sleep Does a Youth Athlete Need?
General guidelines suggest:
Ages 6–13: 9–11 hours per night
Ages 14–17: 8–10 hours per night
Some athletes may need more after a demanding training block or competition. Consistency is also key—going to bed and waking up around the same time each day helps regulate the body’s internal clock and leads to better quality sleep.
What Parents Can Do
As a parent, you play a huge role in supporting your child’s recovery—not just with what they do, but with the routines and environment you help create at home.
Support good sleep habits:
Set a consistent bedtime, even on weekends
Limit screens in the hour before bed
Create a calming wind-down routine (shower, light stretching, reading)
Keep the bedroom cool, dark, and quiet
Watch for common sleep disruptors:
Caffeine in soft drinks, energy drinks, or even chocolate
Overloading the schedule with back-to-back commitments
Why This Really Matters
Sleep doesn’t just help with physical recovery—it also supports:
Mental health and stress regulation
Focus in school
Emotional resilience
A more positive attitude toward sport and learning
Tired kids are more likely to burn out, underperform, or lose confidence. Well-rested kids are more likely to show up with energy, curiosity, and a genuine love for the game.
In a world that often celebrates hustle and grind, it’s easy to forget that rest is the biggest piece of the puzzle. And for youth athletes, it’s one of the most important pieces.
