How Youth Athletes Can Get Deeper Sleep

Athletes train hard, focus on nutrition, and push their limits to improve performance.

But one of the most critical factors for recovery, focus, and injury prevention is often overlooked:

Sleep.

While your athlete sleeps, their body is actively working—repairing muscles, regulating hormones, and solidifying movement patterns they practiced that day.

Without enough sleep, young athletes experience…

• Slower reaction times

• Increased injury risk

• Weakened immune system

• And declines in focus and learning

So, how can you help your athlete optimize their sleep to boost recovery and performance?

1. Set a Consistent Sleep Schedule

Going to bed and waking up at the same time—even on weekends, helps regulate their internal clock for deeper, more restorative sleep.

Athletes who stick to a routine often fall asleep faster and wake up feeling more refreshed.

2. The Power of Napping

If your athlete struggles with sleep deprivation due to early practices or school schedules, short naps (20-30 minutes) after lunch can help improve sprint performance, alertness, and reaction time. 

However, napping too late in the day or for too long can make it harder to fall asleep at night. So keep that in mind.

3. Build a Sleep-Friendly Environment

Creating the right sleep setup can make a big difference in sleep quality.

• Keep the room dark, cool (around 65°F), and quiet.

• Remove bright alarm clocks and limit screen exposure at least 60 minutes before bed.

• Use blackout curtains or eye masks if light is an issue.
  

4. Be Mindful of Evening Nutrition & Hydration

Caffeine should be avoided at least 4-6 hours before bed, as it stays in the system longer than most people realize.

Eating a heavy meal too close to bedtime can also interfere with sleep, so it’s best to opt for a lighter snack with protein and healthy carbs, like Greek yogurt with honey or a banana with peanut butter.

Drinking too much water right before bed can lead to frequent wake-ups during the night, so encourage your athlete to hydrate earlier in the day.

5. Pre-Bed Relaxation

The body needs time to wind down before sleep. Instead of watching TV or scrolling on their phone, encourage your athlete to do something calming.

Reading a book, doing some light stretching, or practicing deep breathing exercises can all help their body relax and prepare for restful sleep.

By prioritizing sleep, your athlete will recover faster, perform better, and reduce their risk of injury. 

Small adjustments in sleep habits can lead to big improvements in their overall athletic development.

Have a great day,

Liam.

If you’re interested in learning more about youth athletic developement you can check out my podcast below!