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How Sleep Influences Your Performance and How to Improve It

Sleep is the most effective thing we can do to reset our brain and body health each day. Sleep powers the mind, restores the body, and protects virtually every system in the body.

How Much Should I Sleep?

National Sleep Foundation guidelines advise that teens and adolescents should aim to get between 9 to 10 hours of sleep per night. 

What If I Don`t Sleep That Much?

If you don`t sleep as much as you should or if the quality of your sleep is bad, then your performance is impacted in these ways:

  1. Reduced reaction time
  2. Reduced precision of passing and shooting
  3. Reduced sprinting speed
  4. Worse decision making
  5. Higher chances of getting injured
What Can I Do To Improve My Sleep?
  • Don’t use bed for any other activities but sleep. For example, don`t do your homework, eat food or play video games in your bed.
  • Stick to a sleep schedule, go to bed and wake up at the same time.
  • Avoid large meals and drinks late at night.
  • Relax before bed. Activity, such as reading should be part of your bedtime ritual.

Optimal Sleeping Conditions, How to Create Them?

Your sleep quality will increase if your bedroom is dark and there is no light shining in, if it is cool and you are not too warm under the duvet, and lastly, if it is gadget-free – no phone, no computer and no gaming devices should be in your room when you are trying to sleep.

  • References:Lambe, N., 2020. The Health Benefits Of Sleep. The Prehab Guys.

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