By Performance Nutritionist, Tamara Walker book a 1-2-1 with Tam here.


When we think about what makes a great athlete, the usual things come to mind: hard work, good coaching, nutrition, talent, and plenty of practice. But one essential part of athletic success is often underestimated and sometimes completely ignored. It’s sleep.

For growing athletes, sleep is just as important as practice and nutrition. In fact, sleep is the foundation that allows all the other efforts that go into training, eating well, and coaching to really work. So whether you’re a young athlete chasing goals or a parent supporting your child’s journey, here’s why sleep needs to be taken seriously and how to make it a consistent part of your performance plan.

Why Sleep Is a Game-Changer for Youth Athletes

When young athletes sleep, amazing things happen…

1. Faster Recovery

Physical activity, especially intense training or competition can cause small tears in muscle fibres. During deep sleep, the body produces growth hormone, which repairs muscles, builds tissue, and strengthens bones. Without enough rest, the body doesn’t recover properly, increasing soreness and slowing progress [1].

2. Improved Performance

Research shows that athletes who consistently get at least 9 hours of sleep can experience improvements in:

Even mental skills like play recognition and decision-making get sharper after a full night of rest [2][3].

3. Better Focus and Mood

Sleep deprivation can lead to irritability, difficulty focusing, and emotional instability. All of these issues can affect both individual performance and team dynamics. In contrast, well-rested athletes are more emotionally balanced and attentive [4].

4. Reduced Risk of Injury

One key study found that adolescent athletes who got less than 8 hours of sleep were 1.7 times more likely to sustain an injury compared to those who slept more [3].

How Much Sleep Do Young Athletes Really Need?

According to sleep experts and health authorities [5]:

Sleep quality is just as important as quantity, as frequent interruptions or poor sleep environments can reduce the benefits of rest.

How Parents Can Help with Bedtime and Sleep?

As a parent, you can play a key role in making sure your athlete gets the rest they need to perform and recover.

1. Set a Sleep-Friendly Schedule

Keep bedtimes and wake-up times consistent (even on weekends). Sudden shifts disrupt circadian rhythms and interfere with recovery [5].

2. Create a Wind-Down Routine

Help your child relax before bed by:

3. Monitor Screen Time

Monitor Screen Time

Blue light from phones, tablets, and TVs disrupts melatonin production—the hormone that helps the body wind down and get sleepy [6]. Tip: Swap out bright overhead lights or harsh white bulbs in the evening for warm, red-toned light bulbs. Red light has the least impact on melatonin levels and supports a more natural wind-down [7].

4. Support Smart Scheduling

If your child is overwhelmed with homework, early mornings, and late-night practices, talk to coaches and teachers about adjusting their load. Overcommitment can cause stress, which is a major contributor to chronic sleep deprivation [8].

5. Lead by Example

Demonstrate healthy sleep habits yourself. Kids often follow the routines and priorities they see at home.

For Athletes: Think of Sleep as Training

If you’re a young athlete reading this, understand: sleep is training. It’s not laziness. It’s a critical part of recovery, strength, and mental clarity. Just like you fuel your body with good food and give your best at practice, give your body the rest it needs to rebuild and thrive.

Final Thoughts: It Starts With Rest

Sleep is the most natural and most powerful performance enhancer available. No supplements, no shortcuts. Just real, consistent rest. If you're serious about excelling, make sleep non-negotiable. To parents, your encouragement and support around sleep can give your athlete a real edge. To athletes, the grind includes rest. If you recharge both your body and your mind , then you will be ready to chase your biggest goals.

How can Youth Sport Nutrition help?

Youth Sport Nutrition products comprise of whole food ingredients that have been carefully selected to aid young athlete’s needs, taste great and add convenience to a busy schedules. The powdered formulas enable quick solubility in water or milk, to form a delicious nutrient packed shake that your youth athlete can enjoyed pre or post exercise- helping aid recovery and increase energy.

Youth Sport Nutrition always recommend to opt for whole foods first as the rule. Food powders such as NUTRI-TEEN shakes, and Oat energy bars are a nutritious way to top-up on high-quality nutrients to support parents of youth athletes faced with tight schedules. 

If you want any help with designing a food-first meal plan, you can speak to our nutrition team today.

By Performance Nutritionist, Tamara Walker book a 1-2-1 with Tam here.

References

[1] Van Cauter, E., & Plat, L. (1996). Sleep and the endocrine system: Sleep and growth hormone. Sleep, 19(10 Suppl), S201–S204.

[2] Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2011). The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep, 34(7), 943–950. https://doi.org/10.5665/SLEEP.1132

[3] Milewski, M. D., Skaggs, D. L., Bishop, G. A., Pace, J. L., Ibrahim, D. A., Wren, T. A., & Barzdukas, A. (2014). Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. Journal of Pediatric Orthopaedics, 34(2), 129–133. https://doi.org/10.1097/BPO.0000000000000151

[4] Shochat, T., Cohen-Zion, M., & Tzischinsky, O. (2014). Sleep and academic performance in children and adolescents. Sleep Medicine Reviews, 18(5), 453–464. https://doi.org/10.1016/j.smrv.2014.03.005

[5] Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., Adams Hillard, P. J., Adams Hillard, P. J., et al. (2015). National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary. Sleep Health, 1(1), 40–43. https://doi.org/10.1016/j.sleh.2014.12.010

[6] Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237. https://doi.org/10.1073/pnas.1418490112

[7] Figueiro, M. G., Wood, B., Plitnick, B., & Rea, M. S. (2011). The impact of light from computer monitors on melatonin levels in college students. Neuro Endocrinology Letters, 32(2), 158–163. https://pubmed.ncbi.nlm.nih.gov/21552190/

[8] Cain, N., & Gradisar, M. (2010). Electronic media use and sleep in school-aged children and adolescents: A review. Sleep Medicine, 11(8), 735–742. https://doi.org/10.1016/j.sleep.2010.02.006

Disclaimer: This article is intended to provide general information about nutrition for youth athletes and is not meant to replace professional dietary advice or individual nutritional counselling. Every child's nutritional needs can vary due to factors such as age, size, physical activity level, and medical conditions. We strongly recommend consulting with a registered dietitian or a healthcare provider before making changes to your child's diet, such as adding food powders. YSN and the author of this article do not take responsibility for any possible consequences from any treatment, procedure, dietary modification, action, or application of medication which results from reading or following the information contained in this article.