Why sleep is a young athlete's secret weapon

As coaches and parents, we all highlight the importance of good nutrition, adequate hydration and regular cross training for young athletes. However, we ignore an important component of young athletes’ lives that affects both performance and injury risk: healthy sleep.

Athletes need an appropriate amount of sleep for optimal health and peak performance,” explains Rachel Brewer, MD, a pediatric sports medicine physician with HCA HealthONE Rocky Mountain Pediatric Orthopedics — a part of HCA HealthONE. “Research shows that sleep increases speed, accuracy and reaction times in athletes. Additionally, sleeping less than the recommended approximately eight hours each night increases the risk of injury.”

Parent playbook: Turn bedtime into part of training

To help you and your young athlete, Dr. Brewer recommends the following sleep tips:

• Aim for the range — lean high before games. Teens need eight to 10 hours; try to be closer to the upper end before big competitions.
• Keep a steady clock. Bed/wake times within ~one hour every day (yes, weekends) reduce “social jet lag.”
• Power down screens 60 minutes before bed. Keep devices out of bedrooms; blue light and stimulation delay sleep.
• Caffeine curfew. Skip energy drinks altogether and avoid caffeinated sodas/coffee later in the day.
• Set the stage. Cool, dark, quiet room; consistent wind‑down routine (shower, stretch, read).
• Travel week? Start nudging bedtime 15 minutes earlier every two to three nights; pack a sleep kit (mask/earplugs).

Red flags — when to loop in a pro

Just like any component of an athlete’s training, sleep is a tool that could help or hinder performance goals, but can be a secret weapon to athletic success.

If your athlete has persistent trouble falling or staying asleep, loud snoring/pauses in breathing, daytime sleepiness that affects school/sport, or mood changes lasting two weeks, talk with your pediatrician or a sleep specialist.

Still have questions about your athlete’s sleep, injuries, or performance?

To learn more about sports medicine at HCA HealthONE Rocky Mountain Pediatric Orthopedics, visit us online or call (303) 861‑2663. We’re here to help your athlete train and sleep smarter.