If you are only getting 8 hours of sleep, then you are losing the sleep game.
8 hours is okay for average adults. But if you are an elite athlete doing vigorous activity most days of the week and, especially if you are under 25 years old, I challenge you to win the sleep game by getting 9+ hours of sleep per night including naps.
If you think 9 hours is a lot, check out Neuroscientist, Matthew Walker. He has worked with professional athletes like Roger Feder and Lebron James to help them both get upwards of 12 hours of sleep per day.
Sleep, just like strength, speed, skills, and mindset – can give you a competitive edge. In fact, sleep is one of the most important factors to your physical, mental and emotional well-being.
From a performance standpoint, here is why you need to be getting 9+ hours of sleep per night:
- Increase your ability to concentrate and be mentally sharp
- Increase your ability to regulate your emotions and respond effectively to stressful situations
- Optimize your physical, technical and cognitive development
Just imagine getting only 4 hours of sleep for a whole week then go play a big game – you will struggle to be composed, confident, resilient, and focused. Although that is an extreme example, it is the same effect when you only get 7 hours of sleep per night all week.
After night one you are short by 2 hours.
After night two it doubles to 4 hours short.
Then 6, 8, and by the end of the week you are over 10 hours short.
This compounds week after week – this is sleep deprivation and it is a real problem most athletes don’t realize they have.
You might get used to it, but your body is still suffering and craves the regular 9 plus hours per night.
Every night you don’t hit 9 hours you are depriving your body of the sleep it needs, and you are losing the sleep game.
Sleeping on Weekends is NOT the Solution
Does getting 11 hours on Saturday make up for it? …. NOPE!!!
Sleep consistency can be more important than sleep duration.
Take for example:
Even though person B got more hours of sleep, person A has the advantage. One of the main benefits will be improved sleep quality. Your body gets in a routine and the quality of sleep improves.
It is generally difficult to have the exact same sleep and wake times every night, but this is one of the most important components of quality sleep.
The variable schedules in sports can make it hard to always win the sleep game. But it’s your responsibility to make the most out of your situation.
Find Solutions Not Excuses
The best way to start getting more sleep is to start tracking your sleep. You can’t hide from the data. By measuring it and seeing the hard numbers you will naturally find ways to start winning the sleep game.
The good news is there are various apps to help track the quality of sleep as well as many other important metrics and data – notably the Whoop – is one I’ve used personally and have had many of my athletes utilize.
The most common excuse for a lack of sleep has to do with going to bed on time. You can either make up excuses or find a way. You have a lot of homework to do, then get it done early. You have late practices, then find time to get in a nap.
We see athletes going to bed too late, yet they spend 2 to 3 hours a day on various social media apps. If that is you, that is a red flag – get off your phone and go to sleep.
The bottom line is you can’t say yes to everything. Decide what you need to say no to, so that you can say yes to sleep.
Additionally, you can set an alarm that reminds you to start your night time routine and get to bed on time. If you really need the help, then get an accountability partner and set some consequences if you don’t follow through.
Additional Sleep Tips & Relaxation Techniques
Often as an athlete you have a late night game or training session – this can be difficult to fall asleep afterwards. Relaxation techniques can be used to help you fall asleep at night but also to help you relax during the day.
Relaxing your body helps regulate stress, improves arousal control (emotional regulation), increases self-awareness, optimizes recovery, calms the mind, improves focus, and enhances performance.
The top relaxation techniques we use with athletes include: diaphragmatic breathing, progressive muscle relaxation, autogenic therapy, and non-sleep deep rest. Click here for my favorite relaxation technique to use when you are hyped up after a game and need to get some sleep.
In addition to relaxation techniques you want to develop a routine that works for you here. Here are some additional tips to incorporate to optimize both your quality and quantity of sleep:
- Leave phone, iPad, & TV out of bedroom or away from bed
- Find a consistent nap time that works for you
- Limit caffeine; have none after 2 pm
- Decrease screen time before bed
- Keep bedroom cold & dark
- Get more morning sunlight
- Have white noise in the room
I hope you found this helpful.
Please share this with anyone you think would be interested.
Nicholas Santino is a Senior High-Performance Coach, PhD Candidate, and the official Mental Performance Consultant for Elite Prospects. From his specialized psychology research program, to his PhD studies, Nicholas has gained a tremendous foundation of knowledge and appreciation for the human experience. His passion for psychology has accumulated to a commitment to studying and applying positive psychology and stoicism. This commitment has led Nicholas to conduct many research studies focusing on understanding why and how some people thrive and prosper while others do not. His admiration for evidence-based solutions has propelled Nicholas to produce studies revolving around mindfulness, grit (perseverance and passion), performance, quality participation, social relationships, and well-being.
A Native of Quebec, Sara was part of the St. Lawrence University Women’s Ice Hockey team that competed in the NCAA Division 1 hockey league ECAC. During this time, Sara helped her team appear in four ECAC Hockey Tournaments and two NCAA Frozen Fours, and was a four-time member of the ECAC Hockey All-Academic Squad. Following her career at St. Lawrence University, Sara played one year of professional hockey with Lugano, where she truly honed her skills in understanding the intricate connection between mindset and performance.
Blair has over 13 years of experience as a Professional Dancer, Assistant Dance Captain & Cast Manager, as well as an additional 17 years of training. Over the last 3 decades, she has lived and experienced first hand the highest of highs & lowest of lows that come with pursuing a career in the Performing Arts.
Natasha Habert draws from her training in sport and performance psychology, personal experiences as a competitive athlete, and deep passion for consistent high performance. She is a lifelong athlete and high performer, excelling in volleyball as both a player and coach.
Luciano’s hockey career is highlighted by his time playing college at the University of Victoria and two professional seasons in Europe. Throughout his career, he struggled with performance anxiety, a lack of consistency, fluctuations in confidence, and being caught in the results trap. This eventually led him to deviate from the main reason why anyone should play sports – for the enjoyment of the game. As a former athlete, Luciano has a unique understanding of the psychological pressures and struggles that athletes experience.
Alexis Woloschuk is a name synonymous with mental fortitude in the world of professional hockey. Throughout her career originating playing boys hockey, going to an academy away from home, playing her four years at Boston University and 7+ years in pro hockey she’s learned the importance of resilience, confidence, and dismissing both fear and other’s opinions. With a blend of relatability, confidence, and an acute understanding of playing to one’s potential, Alexis helps athletes reshape the way they perceive and harness the power of their minds.
Sean Mahoney is a member of the Association for Applied Sport Psychology (AASP), and a Master’s candidate in the Sport and Performance Psychology program at the University of Denver. For as long as he can remember, Sean has been fascinated by human performance and how to gain an edge over the competition. For most of his athletic career, he focused on the physical aspect of performance but neglected the mental. Because of this, he struggled with performance anxiety, focus issues, and limiting beliefs pertaining to confidence and self-doubt. His lack of focus on optimizing his mental game prevented him from reaching his full potential.
Savannah Fitzgerald is earning her M.A. in Kinesiology, Sport Psychology Option at California State University, Fresno. Possessing an internal motor that fires her rage for success, Savannah forged this attribute over five years while competing as an NCAA D-I water polo player and swimmer. Combined with her opportunity to represent and compete for the United States, she feels that sport has significantly impacted her professional development. Due to her personal experience playing at all levels, Savannah’s passion for mental performance began when she struggled to overcome pre-competition nerves and post-competition processing. When she discovered a world out there that people were referring to as ‘sport psychology,’ she felt like a piece of her brain was unlocked. Reality shifted as she stumbled into a space consisting of the most beautiful blend of elite performance, mental well-being, and athletics.
Gabe is currently completing his Master’s in Counselling Psychology at the University of Victoria. Although Gabe played several years of high-level baseball, including a stint in the British Columbia Premier Baseball League (BCPBL), he chose hockey as his sport to pursue at the highest level possible. Gabe went on to play four years of junior hockey with the Richmond Sockeyes in the Pacific Junior Hockey League (PJHL) while also coaching minor hockey. Prior to junior hockey, Gabe played 3 years in the Canadian Sport School Hockey League (CSSHL) where he experienced the pressures and expectations of moving on to the next level. During those three years, Gabe constantly compared himself to others and struggled with coping when things did not go his way. Over time, he learned how to focus on his own process and path to the next level, while also developing strategies to improve well-being.
Louie is a mental performance coach from Toronto, Canada with a professional hockey career spanning over 14 years. Being a standout player at the University of Michigan, Louie was a Hobey Baker finalist and a 1st team All-American, which led him to getting drafted by the Ottawa Senators and playing in renowned leagues across the globe, including the DEL, SHL, and AHL.
Mia Landry is a former varsity hockey player at Brock University, where she competed at the USPORT level and was part of the 2021-22 OUA gold medal team. Mia currently represents Canada on the Women’s National Ball Hockey team and is pursuing a Master of Kinesiology Sport Psychology at her alma mater. Her research focuses on areas such as team cohesion, group dynamics, leadership styles, and sports culture.
As a former member of McMaster University’s women’s soccer team, Emilie intimately understands the demands and challenges athletes face on and off the field. Although she encountered many challenges as a high-level athlete, particularly struggling with self-doubt and overthinking, Emilie was able to make a remarkable transformation when she began to embrace the principles of sports psychology.
Max is currently attending William James College, where he is earning a Doctorate Degree in Clinical Psychology and a Masters Degree in Professional Psychology. During his time as an undergraduate student, Max was inducted into the International Honor Society in Psychology (Psi Chi), and played on the Quinnipiac University men’s club ice hockey team.
