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1. You need good, sound sleep to lead a high-performance life, and sleep is particularly important if you're a high performance athlete.

2. Sleep helps your muscles repair and grow, helps to optimize brain structure, repairs damaged cells, and restores energy levels.

3. Teenagers between the ages of 14-17 need about 8-10 hours of sleep each night.

TODAY’S EXERCISE: Log your sleep

Fill in the “Log your Sleep” exercise on page 6 of your Athlete Workbook.

For the next week, log your sleep patterns. Write down what time you go to bed and what time you wake up. This will give you a good idea of how much sleep you normally get and if you go to bed and wake up around the same time every day.


More on Sleep

Take a moment to calculate how many hours you sleep per night. Teenagers need about 9 hours – is that your number? If you sleep less than 9 hours per night, why should you care?

During the various stages of sleep, your heart slows down, your blood pressure drops, and your muscles relax. This provides you with some much needed rest so your cardiovascular system and muscles can repair and rebuild themselves. Sleeping is also when your immune system recovers and regenerates to fight off disease and illness. This is important for everyone - but especially as a high performance athlete if you want to perform at your best and reach your potential.

The bottom line: You can’t expect to perform well the next day if you don’t give your body the rest it needs in order to recover.

So whether you don’t get enough sleep because you study late at night, use social media, or have early morning practise, my hope is that, once we reach the end of this component, you will learn how to optimize your sleep habits so you can reach your potential.

The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.