High school athletes should get 8–10 hours of sleep per night. Sleep is important for their health and performance because it helps with:
- Recovery: Sleep helps the body recover from exercise and daily activities.
- Injury avoidance: Getting enough sleep decreases the risk of sport injury in high school athletes.
- Energy: Sleep helps athletes have the energy to perform their best.
- Stress management: Sleep helps athletes manage stress.
- Academic performance: Sleep helps athletes concentrate and perform well in school.
- Sport Performance: Lack of sleep negatively impacts strength, speed, and reaction time.
Here are some tips to help high school athletes get enough sleep:
- Avoid screens before bed: Minimize screen time before bed (at least one hour) to improve sleep quality.
- Create a bedtime routine: Develop a relaxing bedtime routine to reduce stress and to get your brain and body ready for sleep.
- Stick to a sleep schedule: Try to stick to a regular sleep schedule (as consistent a bed time and wake time as possible), even on weekends and when traveling.
- Keep your bedroom cool, dark, and quiet: Use a fan or low-level white noise machine to block out sounds if necessary.
- Avoid caffeine, especially in the afternoon and evening.
- Evaluate your mattress and pillows: Make sure your mattress and pillows are comfortable.