As an athlete, one of the most important things you can do for yourself is get on a good sleep routine.
Sleep also plays a role in your recovery and helps you stay mentally in the game. Getting enough rest will improve your reaction time, and will prevent you from feeling exhausted while playing sports.
For children between 6 to 13 years old, it's recommended to get anywhere between 9 to 11 hours to sleep every night to perform well. For older teens, at least 8 to 10 can be beneficial.
Here are some tips to getting on a good sleep pattern:
Start by sticking with a consistent sleep schedule (including bedtimes and awakening times) that allow for sufficient shut-eye.
Support good-quality sleep by creating a relaxing routine before bed.
Don’t be afraid to re-introduce naps (20 to 30 minutes) to supplement inadequate night-time sleep on an as-needed basis.
If sleep continues to be an issue, seek medical attention.
Source: National Sleep Foundation