Oct 16, 2018 / Sports Medicine

Tips for Improving Sleep Quality in Young Athletes

It is well known that sleep plays a key role in everyday life and human functioning. Healthy sleep patterns are important for physical health, mental health, and cognitive functioning. Research has also shown that sleep is one of the best forms of recovery from training for elite athletes and is often times assumed to play an important role in the recovery of the young athlete. To improve sleep quality in your young athlete, make sure they are following these sleep hygiene tips:
  1. Get the right amount of sleep each night
    • 8-10 hours for teenagers
    • 9-12 hours for children ages 5-12 years old
  1. Establish a regular sleep schedule
    • Consistent sleep and wake times, even during the weekends
      • EX: Go to bed at 10:00 pm and wake up at 7:00 am
    • Set a routine to let your body and brain know it is time for bed
      • 30-60 minutes of relaxation time before bedtime
        • Example: warm bath, shower, meditation, reading a book 30 minutes before bedtime
  1. Good sleeping environment
    • Quiet
    • Dark
    • Cool, comfortable temperature
    • Calming setting
  1. No electronics 1-2 hours before bedtime
    • Avoid television, no cell-phones, no video games, no computers
  1. Avoid caffeine and large meals before bedtime

Additional resources: Find out more about sleep quality for young athletes and our Center for Excellence in Sports Medicine at Scottish Rite for Children here.

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