As the countdown to game day begins, it’s not just about sharpening your skills on the field but also ensuring your body and mind 🧠are primed for optimal performance. Today, Blayze coach Sarah Woldmoe will assess a crucial aspect often overlooked: sleep.
Most parents and players know that a good night’s sleep is critical for a solid performance the next day. But how much sleep is enough the night before a game?
You don’t want to sleep too much. And you don’t want to sleep too little!
The Science Behind Sleep🛌🏻
Sleep isn’t just a time for your body to rest; it’s a crucial period for recovery and performance enhancement. During sleep, your body undergoes repair processes, consolidates memories, and regulates hormones essential for muscle growth and recovery.
Getting the right amount of sleep the night before a game is extremely important and is a huge factor in your performance the next day.
The Ideal Amount of Sleep😴
Sometimes athletes can oversleep or undersleep the night before a game. Both can have negative impacts on your performance. Oversleeping and undersleeping can leave you tired and sore the next day.
According to experts, the ideal amount of sleep for athletes varies depending on age, individual needs, and training intensity. Typically, anything under 6 hours or over 8 hours will leave you too tired for the game, and you may notice your focus and determination might be low.
However, as a general guideline:
Teenagers: 8-10 hours of sleep per night
Adults: 7-9 hours of sleep per night
Pre-Game Sleep⚽
The night before a game is pivotal. Adequate sleep ensures you wake up refreshed, mentally sharp, and physically prepared to tackle the challenges on the field.
Here’s how to maximize your pre-game sleep:
⌚Establish a Routine – Stick to a consistent sleep schedule, going to bed and waking up at the same time every day, even on weekends. Yes, this can be hard when you want to socialize with friends but save the socializing for after game days if possible.
🛌🏻Create an Ideal Sleep Environment - Ensure your bedroom is conducive to sleep—cool, dark, and quiet. Invest in a comfortable mattress and pillows for quality rest.
📱Limit Screen Time - The blue light emitted by screens can disrupt your sleep-wake cycle. Minimize screen time before bedtime, opting for relaxing activities instead.
💧Hydrate, but Don’t Overdo It - While staying hydrated is crucial, too much fluid intake before bed can lead to frequent trips to the bathroom, disrupting your sleep.
🧘🏽♀️Relaxation Techniques - Incorporate relaxation techniques such as deep breathing, meditation, or gentle stretching to unwind before bedtime. Use your imagination to see yourself playing in the game the next day and helping your team win the game.
Game Day Tips
- Morning Matches: Aim to wake up at least 3-4 hours before kickoff to allow time for a nutritious breakfast, hydration, and mental preparation.
- Afternoon/Evening Matches: If you have an afternoon or evening game, ensure you get adequate rest the night before and incorporate short naps (20-30 minutes) during the day to boost alertness and performance.
Remember, sleep is a non-negotiable component of your training regimen. Just like your workouts and nutrition, prioritize quality sleep to elevate your game to the next level.
Drill of the Week: World’s Greatest Stretch with Ball – Both Legs – Side Angle
This amazing stretch can help release tight muscles and aid in recovery.
