Sleep Is Training

Why Going to Bed Might Be Your Secret Weapon

Let’s clear something up:

Sleep is not what happens after training.

Sleep is part of training.

You don’t get faster, stronger, or sharper during practice.

You get better while you’re asleep.

Yes. Really.

If you’re serious about squash (or even just enjoying it more), sleep matters as much as court time.

What Sleep Actually Does for Junior Players

While you’re sleeping, your body is busy doing important stuff:

• Repairing muscles 💪

• Restoring energy 🔋

• Building coordination 🧠

• Locking in skills you practiced that day

• Releasing growth hormone (this one is huge)

That drop shot you worked on?

Your brain files it away at night.

Miss sleep and you miss progress.

Simple.

What Happens When You Don’t Sleep Enough

Short sleep doesn’t just make you tired.

It affects:

• Reaction time

• Decision-making

• Focus

• Mood

• Injury risk

• Recovery between matches

Ever feel slow on court?

Ever get cranky for no clear reason?

Ever forget tactics you know?

That’s often sleep talking.

Even losing one hour a night adds up fast over a week.

How Much Sleep Do Junior Athletes Need?

Most kids and teens need:

8 to 9+ hours per night

Not on weekends.

Not “when there’s time.”

Every night.

Elite juniors don’t treat sleep as optional.

They protect it.

Tournament Sleep Matters Even More

Competition days bring:

• Early alarms

• Late finishes

• Adrenaline

• Screen time

• Nerves

That’s exactly when sleep becomes hardest and most important.

Tips:

• Start winding down early

• Screens off sooner

• Lay clothes out ahead of time

• Keep rooms cool and dark

• Try to stick close to normal bedtime

You can’t control draws.

You can control bedtime.

Quick Habits That Help

Nothing fancy. Just consistency.

• Same sleep time most nights ⏰

• Phone off or away from bed 📱

• Calm routine before sleeping

• No heavy snacks right before bed

• Morning sunlight when you wake up 🌞

These small habits compound.

Just like reps.

Parents, This Part Is For You

Sleep is not laziness.

It’s development.

Late nights + early training = tired brains and tight bodies.

If your child is training hard, they need rest to match.

That’s how athletes grow.

Bottom Line

If you want:

• Better footwork

• Smarter decisions

• Faster recovery

• Fewer injuries

• More fun on court

Start with sleep.

You don’t need magic.

You need a pillow.

Train hard.

Sleep harder.