Screens, Sleep and the Young Athlete
Parents spend a lot of time thinking about how their young athletes train and eat, but sleep often gets less attention. That is a mistake. Sleep is when the body recovers, grows and consolidates what it learned during practice. And one of the biggest threats to children's sleep today is the screen in their hand.
How much sleep children need
The American Academy of Sleep Medicine recommends that children ages six to twelve get nine to twelve hours of sleep every twenty-four hours, and that teenagers ages thirteen to eighteen get eight to ten hours. Many children fall short, especially during busy seasons with late practices, homework and early school start times.
Why sleep matters for athletes
Good sleep supports:
- Physical recovery and muscle repair.
- Growth, since much of the body's growth hormone is released during deep sleep.
- Reaction time, coordination and decision-making.
- Mood and emotional control.
- Attention and learning, both in school and at practice.
- A healthy immune system.
Research on adolescent athletes has also linked insufficient sleep with a higher risk of injury. A tired athlete is slower to react and more prone to mistakes.
The problem with screens
Phones, tablets, computers and televisions can interfere with sleep in several ways. Bright light from screens can delay the body's natural sleep signals. Games, videos and social media are designed to be engaging, making it hard to stop. Notifications can wake children during the night. And time spent on screens often pushes bedtime later.
Practical strategies
Set a screen curfew
Many sleep experts recommend turning off screens at least an hour before bed. Use that time for calmer activities such as reading, talking or a warm shower.
Keep devices out of the bedroom
Charging phones and tablets in a common area overnight removes the temptation to check them and prevents notifications from interrupting sleep.
Create a consistent bedtime
A regular bedtime, even on weekends, helps the body establish a healthy rhythm. Try to keep bedtime within about an hour of the usual time on nonschool nights.
Wind down after late practices
After an evening practice or game, children may feel energized. A predictable routine, such as a shower, a snack and some quiet time, helps them shift toward sleep.
Model good habits
Children notice how adults use screens. When parents put devices away in the evening, it is easier for children to follow.
Watch for signs of poor sleep
Children who are not getting enough sleep may seem irritable, struggle to wake up, have trouble concentrating in school or seem unusually tired at practice. They may also get sick more often. If these signs appear, look at their sleep habits first.
A competitive advantage
It may sound simple, but sleep is one of the most effective performance tools available, and it is free. Children who sleep well tend to feel better, learn better and play better. Protecting sleep during a busy sports season is one of the best things parents can do for their young athletes.