Sleep Considerations for Developing Squash Players

In the world of competitive squash, training volume, technical skill, and mental toughness often get the spotlight. But there is one factor that is just as important, if not more so, for long-term success: sleep.

For developing squash players, sleep is not just recovery time; it is a critical component of growth, learning, and peak performance.

Why Sleep Matters for Young Athletes

Sleep is when the body repairs muscles, consolidates skills learned in practice, and restores mental energy. For youth and developing players, it also supports growth, hormonal regulation, and immune function.

A lack of adequate sleep does not just make you feel tired. It can mean slower reaction times, reduced focus during matches, increased injury risk, and poor decision-making under pressure.

What the Research Shows

Several notable studies have highlighted the importance of sleep for athletes:

• Cunha et al. (2023) published a systematic review, “The Impact of Sleep Interventions on Athletic Performance”, showing that elite athletes generally require at least 8 hours of sleep per night to optimize performance. Yet many are averaging less than 7. The review found that sleep restriction negatively affects endurance, strength, speed, reaction time, and skill execution 【Sports Medicine – Open, 2023】.

• Lim et al. (2020), in “Sleep Quality and Athletic Performance According to Chronotype”, found that athletes with poor sleep quality as well as “evening types” who tend to go to bed late recorded lower peak and mean power in performance tests compared to “morning types.” This reinforces the value of both sleep quality and circadian alignment for consistent performance 【BMC Sports Science, Medicine and Rehabilitation, 2020】.

Practical Guidelines for Developing Squash Players

Based on the science, here are key considerations for sleep hygiene in squash development:

⏱ Sleep Duration

Aim for 8–10 hours per night for adolescents and young adults. The growing body and nervous system require more rest than mature athletes.

🌙 Consistency is King

Go to bed and wake up at regular times, even on weekends or during travel. This stabilizes the circadian rhythm and helps athletes fall asleep faster.

📉 Limit Sleep Disruptors

• Avoid late-night intense training sessions whenever possible.

• Cut down on blue light exposure from screens at least 30–60 minutes before bed.

• Establish a calming pre-sleep routine (stretching, journaling, or reading).

🛏 Optimize the Sleep Environment

A dark, cool, and quiet room promotes deeper sleep. Consider blackout curtains, white noise machines, or adjusting temperature.

💤 Nap Smartly

Short naps (20–30 minutes) can boost alertness and recovery, especially during travel or after a poor night’s sleep. But avoid long naps late in the day, which can interfere with nighttime rest.

Why It Matters on Court

Better sleep leads to measurable improvements in squash performance:

• ⚡ Faster reaction times for retrieving and volleying.

• 🎯 Sharper focus in long rallies or high-pressure points.

• 🧠 Improved learning and retention of new technical and tactical skills.

• 🛡 Reduced risk of injuries and faster post-training recovery.

Simply put, sleep is an underutilized performance enhancer.

Takeaway

For developing squash players, prioritizing sleep can be as impactful as adding another training session to the weekly plan. As the research shows, sleep is not just rest. It is an active part of athletic development, learning, and resilience.

Next time you are planning training and recovery, put sleep at the top of the list. Your future game might just depend on it.

👉 Reference papers:

• Cunha et al. (2023), The Impact of Sleep Interventions on Athletic Performance, Sports Medicine – Open

• Lim et al. (2020), Sleep Quality and Athletic Performance According to Chronotype, BMC Sports Science, Medicine and Rehabilitation