😴 Recover · 4 min read
Sleep: The Real Performance Enhancer
In studies of young athletes, more sleep shows up as faster sprints, better shooting accuracy, sharper reaction time, and dramatically fewer injuries. One famous study of teen athletes found those sleeping under 8 hours were nearly twice as likely to get injured.
The numbers
- ✓Ages 6-12: 9-12 hours a night
- ✓Ages 13-15: 8-10 hours a night
- ✓Game and hard-practice days: aim for the top of the range
How to actually get there
- ✓Same bedtime and wake time, weekends within an hour of weekdays
- ✓Screens out of the bedroom; blue light and group chats both sabotage sleep
- ✓A wind-down trigger: shower, reading, stretching, same order nightly
- ✓Big meals and hard workouts end 2+ hours before bed
Naps and tournaments
A 20-30 minute early-afternoon nap on tournament days is a legitimate athletic strategy. Longer than that, or after 4pm, and it starts stealing from the night.
General information for sports families, not medical or dietary advice. For anything specific to your child, talk to your pediatrician.
Keep reading
Warm-Ups That Prevent Injuries (Not Just Delay Practice)
The 8-minute dynamic warm-up we use, why static stretching before play is outdated, and ankle care for basketball kids.
Rest Days and the Overtraining Trap
More is not better for young athletes. The signs a kid needs rest, and why multi-sport play beats year-round basketball.