Week 4

Sleep and Performance

Sleep is important for both recovery and aiding performance. Sleep deprivation can have significant effects on athletic performance so make sure you are getting the sleep you need!

It is important to get 8-10 hours of sleep a night, especially while you are in the 14-18 age group and your body is still growing. We have listed a few things that may help you with getting sleep:

  • The bedroom should be cool, dark and quiet. Eye masks and earplugs can be useful, especially during travel.
  • Create a good sleep routine by going to bed at the same time and waking up at the same time.
  • Avoid watching television in bed, using the computer/cellphone in bed and avoid watching the clock.
  • Avoid caffeine approximately 4-5 h prior to sleep (this may vary among individuals).