Why Sleep is Your Secret Weapon Before Big Squash Events

Sleep isn’t just rest — it’s performance fuel. In the days leading up to a major squash tournament, getting enough quality sleep can be the difference between winning and just surviving.

Here’s why: during sleep, your body repairs muscles, balances hormones, and consolidates everything you’ve practiced on court. Reaction time, decision-making, and focus all improve with proper sleep — which means fewer silly errors and more confident play.

For junior squash athletes, this matters even more. Your brain is still developing, and lack of sleep affects you faster and more seriously than it might for adults. Poor sleep can lead to slower footwork, weaker concentration, and emotional crashes on court. Not ideal when you’re trying to hold your nerve at 9-all in the fifth.

So how much sleep should you get? Aim for at least 9 hours a night in the week leading up to a tournament. Keep bedtime and wake-up times consistent, even on weekends. That means no late-night YouTube rabbit holes or endless scrolling the night before a big match.

Here’s a winning routine: turn off screens an hour before bed, take a warm shower, stretch or breathe deeply to calm your mind, and go to bed early. You don’t have to be perfect — just consistent.

You train hard, eat right, and prepare with purpose. Don’t let bad sleep sabotage it. Champions recover smart. And the smartest recovery starts with great sleep.