Young Athletes
Sleep for Young Athletes: The Most Underrated Training Tool
October 9, 2026 · 4 min read · Young Athletes
Young athletes put a lot into training. Sleep is when their bodies recover, grow and lock in new skills — yet late training, homework, early starts and phones all chip away at it.
How much sleep do they need?
The American Academy of Sleep Medicine recommends (Paruthi et al., 2016):
American Academy of Sleep Medicine (Paruthi et al., 2016).
View as table
| Item | hours |
|---|---|
| Children 6–12 years | 9–12 |
| Teenagers 13–18 years | 8–10 |
Sleep and injury
In a study of adolescent athletes by Matthew Milewski and colleagues, those who regularly slept less than 8 hours a night were about 1.7 times more likely to have been injured than those who slept 8 hours or more (Milewski et al., 2014). It was a small study and can’t prove cause and effect, but it fits with what we know about recovery, reaction time and concentration.
The IOC’s consensus on youth athletic development also highlights adequate rest and recovery, including sleep, as part of healthy development (Bergeron et al., 2015).
Why teens find it hard
During adolescence, the body clock naturally shifts later — teenagers often aren’t sleepy until later at night. Combined with early school starts, evening training and screens, many teens are chronically short of sleep.
Practical ways to protect sleep
| Challenge | Try |
|---|---|
| Late training sessions | A quick, calm routine after: shower, light snack, wind-down |
| Homework piling up | Plan homework time earlier on training days |
| Phones in bed | Charge phones outside the bedroom |
| Early matches at weekends | Keep bedtime consistent the night before |
| Weekend lie-ins wrecking Monday | Keep wake time within about an hour on weekends |
A pre-sleep routine for young athletes
- Eat a light snack if hungry after evening training — e.g. yoghurt, a banana, toast.
- Shower.
- Phone on charge outside the room.
- Read or listen to something calm for 15 minutes.
- Lights out at a consistent time.
Caffeine and energy drinks
Energy drinks are not recommended for children and adolescents at all (see sports drinks and energy drinks). Caffeine from cola, tea or coffee late in the day also makes sleep harder.
Travel and tournaments
- Pack an eye mask and earplugs.
- Keep the usual pre-sleep routine in hotel rooms.
- Plan travel so arrival isn’t too late the night before a match.
When to see a doctor
If your child snores loudly, stops breathing during sleep, struggles to fall asleep most nights, or is very sleepy during the day despite enough time in bed, talk to your doctor.
A weekday plan for a 15-year-old athlete
| Time | Activity |
|---|---|
| 6:45 a.m. | Wake up |
| 4:00 p.m. | Homework (start early on training days) |
| 6:00–7:30 p.m. | Training |
| 8:00 p.m. | Dinner |
| 9:30 p.m. | Phone on charge outside the room; shower; read |
| 10:15 p.m. | Lights out — about 8½ hours of sleep |
Sleep and learning
Sleep helps the brain consolidate new skills — including the movements and tactics learned in training. A well-rested athlete learns faster and makes better decisions on the pitch.
Exam periods
Exams plus training can squeeze sleep further. During exam weeks, consider reducing training load slightly and protecting bedtime — sleep supports both performance and studying.
How parents can help
- Agree a household “screens off” time.
- Plan transport so late sessions don’t mean very late nights.
- Make breakfasts easy so early starts don’t mean skipping food.
- Model good sleep habits yourself.
Morning routine for early starts
- Get up at the same time every day, even after late games
- Open the curtains or go outside for daylight soon after waking
- Eat a quick breakfast: cereal with milk, toast with eggs, or a smoothie
- Pack the kit bag the night before to save time and stress
A calm, predictable morning makes it easier to get to bed on time the next night.
FAQ
Are naps okay? Short naps (20–30 minutes) early in the afternoon can help after a short night, but shouldn’t replace night sleep.
My teen says they’re fine on 7 hours. Most teens need 8–10. Watch for signs of tiredness: hard to wake, sleepy in class, irritability or falling performance.
The bottom line
Children 6–12 need 9–12 hours and teens 8–10. Sleep protects performance and may protect against injury. Plan homework, phones and late sessions around it.
Sources
- Milewski MD et al. (2014). Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. Journal of Pediatric Orthopaedics. doi:10.1097/BPO.0000000000000151
- Paruthi S et al. (2016). Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine. doi:10.5664/jcsm.5866
- Bergeron MF et al. (2015). International Olympic Committee consensus statement on youth athletic development. British Journal of Sports Medicine. doi:10.1136/bjsports-2015-094962
This article is general education for healthy adults, not medical advice. Check with a qualified professional before starting a new exercise or nutrition plan, especially if you have a medical condition. Full disclaimer.
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