Sleep, The Secret for Youth Athlete’s Sports Success
As school begins and fall sports kick into gear, athletes’ schedules are thrown for a loop, while trying to maintain their focus on practices, conditioning, and recovery. But there’s one factor that too many young athletes and parents underestimate: sleep.
Sleep is not just downtime. It is an active recovery process that directly impacts performance (both in sport and school), injury risk, and long-term development.
The Overlooked Link Between Sleep and Injury
There are TONS of trendy “recovery” tools these days. Many of which are touted by professional athletes – who are sponsored for their statements – as the “key” to their recovery. Statements like these can be misleading for youth athletes who are facing an entirely different schedule from that of a pro athlete. And if there’s such a thing as “one magic recovery tool”, it’s sleep!
Research has consistently shown that poor sleep raises injury risk. In fact, athletes who sleep fewer than 8 hours per night are 1.7 times more likely to get injured compared to those who sleep at least 8 hours 【Milewski et al., 2014†source】.
Even more striking, athletes who average only 6 hours per night have up to a 75% chance of sustaining an injury over a 21-month period. Sleep is one of the strongest predictors of staying healthy throughout a season.
Read the study here: Chronic Lack of Sleep and Increased Sports Injuries in Adolescent Athletes (Milewski et al., 2014)
Why Sleep Matters for Student-Athletes
- Physical recovery: Deep sleep is when muscles repair, bones grow, and energy stores are replenished.
- Cognitive performance: Sleep supports memory and learning, essential for both academics and mastering sport skills – especially plays, sets and other organized game plans.
- Reaction time and focus: Sleep-deprived athletes have slower reflexes and impaired decision-making on the field.
- Hormone regulation: Growth hormone is released during sleep, helping athletes adapt to training and stay strong.
💡 More reading: National Sleep Foundation – Sleep and Athletic Performance
How Much Sleep Do Athletes Need?
For middle school and high school athletes, the sweet spot is usually 8 to 10 hours per night. Consistency is key, especially during the chaos of balancing school, practice, games, and social life.
Tips for Better Sleep this Season:
- Stick to a consistent bedtime and wake-up time, even on weekends. This can be tough, but a midday nap could be a better way to catch up on sleep as opposed to sleeping in, disrupting the sleep schedule.
- Limit late-night screen time since blue light delays your body’s sleep signals.
- Create a short pre-bed routine with light stretching, journaling, and/or reading.
- Avoid caffeine late in the day, especially energy drinks.
- Build an appropriate nutrition regimen to fuel your body throughout the day that helps limit late night cravings (we have more on this coming soon!)
Bottom Line
If your athlete is training hard but not sleeping enough, they are leaving results and resilience on the table. This fall, make sleep a non-negotiable part of the performance plan. It may be the simplest and most powerful tool for staying healthy, strong, and ready to compete.
Why Choose APEX for Athlete Development?
Located in Tigard, Oregon, APEX PWR is more than a training facility. We are a performance hub where sports physical therapy, speed and strength coaching, and athlete wellness come together to build strong, resilient competitors on and off the field.
Integrated Sports Science
Our programs are built on evidence-based methods and research. We don’t just train hard, we train smart, focusing on the key factors that directly influence performance, including sleep, recovery, strength, speed, and skill development.
Tailored Athlete Roadmaps
Every athlete is different. We establish a baseline through testing and evaluation, then create customized development plans that grow with your child across seasons, sports, and stages of development.
Total Athlete Care
From injury prevention and strength training to recovery strategies, our holistic approach ensures athletes aren’t just performing better today, they are building the foundation for long-term health and athletic success.
Team Communication
Our sports physical therapists, strength coaches, and performance staff work hand-in-hand. That means your child gets seamless guidance in every area of training, recovery, and progression.
Get Started Today
This fall, as your athlete heads into a busy school and sports season, give them the competitive edge that starts with recovery and sleep. Whether your child needs structured strength training, speed development, or education on how habits like sleep affect performance, APEX PWR is here to help.
📍 Visit us in Tigard, OR, or learn more about our athlete development programs online.
👉 Schedule a Consultation Today
By combining smart training, recovery strategies, and the latest in performance testing, we can help your athlete unlock their full potential, and keep them healthy for the long run.
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