Is your child getting enough sleep to keep up with their day?
When a child doesn’t get enough sleep, studying, playing sports, and even keeping up with everyday activities the next day can become much more difficult.
According to the American Academy of Sleep Medicine, getting the recommended amount of sleep is associated with better attention, learning, memory, emotional regulation, and physical and mental health. On the other hand, regularly getting too little sleep is associated with attention, behavior, and learning problems.
So, is your young athlete getting enough sleep? And what can happen at school, during exercise, and throughout their daily activities when they aren’t?
What Does a Tired Young Athlete Look Like?
A child won’t always say, “I’m tired.” Not getting enough rest can show up in other ways throughout the day and may even lead to changes in behavior.
They may have more difficulty waking up in the morning, feel sleepy during the day, become more irritable or impatient, lose focus easily, or seem less motivated to participate in activities they would normally enjoy.
In sports, some signs may also show up during practice: less energy to participate, difficulty following instructions, trouble staying focused, or even less motivation to attend class.
It’s important to consider these behaviors within the child’s overall context, since they can have different causes. But when they start happening frequently, it may also be worth looking at their sleep routine and asking: Are they getting enough rest?
Why Sleep Matters for Young Athletes
Focus and Learning Throughout the Day
A tired child may have more difficulty paying attention at school, following explanations, completing assignments, and learning new things. This difficulty concentrating can also show up during practice, making it harder to learn new skills.
In volleyball, for example, staying focused is important. During every play, a child needs to observe what’s happening, process information, and react quickly.
Mood, Patience, and Motivation
Not getting enough sleep can make children and teens feel more irritable, impatient, or unmotivated. This can show up at different times throughout the day: difficulty getting up for school, less patience with tasks, conflicts with others, or a lack of interest in activities they usually enjoy.
In sports, a tired child may have less energy for practice, become more frustrated when a play doesn’t go as planned, or even start saying: “I don’t want to go to practice today.”
The Body Needs Recovery, Too
Playing sports puts physical demands on the body. Running, jumping, changing direction, and repeating movements during practice require effort that needs to be balanced with periods of rest.
It’s during the time between activities that the body has the opportunity to recover and prepare for the next day. That’s why a good night’s sleep should be part of a young athlete’s routine, along with practice, nutrition, and hydration.
When the body doesn’t have enough time to recover, fatigue can build up and make it harder to maintain energy throughout the day.
How Much Sleep Do Kids and Teens Actually Need?
The amount of sleep children and teens need varies by age. According to the American Academy of Sleep Medicine, the recommendations are:
Ages 3–5: 10–13 hours per day, including naps
Ages 6–12: 9–12 hours per day
Ages 13–18: 8–10 hours per day
For a young athlete, consistently getting the recommended amount of sleep is important not only for resting after practice. Sleep also helps prepare the body and mind to learn, stay focused, and remain active the next day.
5 Sleep Habits That Can Help Young Athletes
Small adjustments to the daily routine can help children and teens get the rest they need, even while balancing school, homework, and sports.
1. Keep bedtime and wake-up times consistent
Keeping consistent sleep and wake times helps create a routine. Whenever possible, avoid major changes between school days and practice days.
2. Plan bedtime backward
If a 10-year-old needs to wake up at 7 a.m., for example, and the recommendation for their age is 9 to 12 hours of sleep, bedtime should be planned with those sleep needs in mind.
3. Create a wind-down routine
After a busy day, especially when practice involves a lot of physical activity, the body may still feel energized, making it harder to feel sleepy right away.
A shower, dinner, dimmer lights, and calming activities can help signal that the day is coming to an end and it’s time to wind down.
4. Organize tasks so they don’t take over bedtime
Homework, studying, and other responsibilities are part of the daily routine, but it’s important to notice when they start taking up the time that should be reserved for sleep.
5. Pay attention to how your child feels the next day
Their daily routine can also provide clues. Does your child have a hard time waking up? Feel sleepy throughout the day? Seem frequently irritable? Arrive at practice with little energy?
Sleep Is Part of Training
Young athletes develop through practice, repetition, guidance, and experience, but that process doesn’t happen only during practice.
Getting enough sleep helps children and teens start the next day with more energy to focus, learn, stay active, and enjoy each activity, whether at school or in sports.
At Volleyball Academy, we believe that development happens step by step, and that the habits built off the court are also part of that journey.
Ready to get your child moving?
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