Sleep and Youth Sport: A Bedtime Planning Worksheet

Sleep planning is part of an athlete’s week, but there is no single bedtime that fits every family. School start time, travel and individual needs all matter.

Work backward from the morning

Use CDC’s age-based sleep guidance, then write down the usual wake-up time. Consider how evening travel, homework and activities affect the opportunity to sleep. Ages 6–12 generally need 9–12 hours; ages 13–17 need 8–10 hours. Persistent sleep difficulties or unusual fatigue are reasons to ask a clinician for advice.

A simple family worksheet

Record the following for a typical school night:

- Wake-up time and departure time.

- Evening practice or game end time.

- Travel home and meal plans.

- Homework or preparation still needed.

- A realistic time to begin winding down.

If the pieces do not fit, discuss the schedule rather than blaming the player for being tired. An optional extra workout can be reconsidered when the week is already crowded.

Keep the conversation practical

Ask which part of the evening feels rushed. Choose one small change, such as packing the next day’s bag earlier, and review whether it helped. Do not promise that a certain bedtime guarantees a win or replaces recovery from an injury.

Our recovery guide puts sleep alongside meals, fluids, rest and the full training schedule. A workable routine is more useful than pressure to optimize every minute.