If your child is serious about their sport, but you are worried about their ability to perform at the highest level, then a sure way to increase performance is to encourage them to get serious about sleep.
The Bugs Group has inspired over 4 million children across the globe to take health and fitness serious, and although our focus has always been on having fun and building confidence through sport, sleep and correct rest time is vital
if you are really serious about helping your child take their skills to a whole new level then your guidance could be vital.
The Bugs Group has coached 1,000’s children to highest level so we only know too well the importance of training correctly.
Training is not just about the physical side, it is also important about the emotional and mental strength that can be found in all top performers.
Sleep is a strength that need to be developed at an early stage.
The Bugs Group research and development centre is always on the look out for good advice and we found a great document titled Sleep, Recovery and Human Performance, by Canadian Sport for Life.
This document explains the importance of getting the right amount of sleep and how increasing athletic performance can be enhanced by post-exercise recovery and regeneration.
parent need to understand that sleep is a vital part of any child’s training and rest is the very foundation of post-exercise recovery and regeneration.
Sport for life believe that there are three main factors to look at when evaluating your child quality of rest:
- Sleep length– Are they getting the optimal number of hours per night?
- Sleep quality– How are they dealing with sleep fragmentation, disturbances in the environment or sleep disorders?
- Sleep phase– Is the timing of their sleep in line with circadian rhythm, leading to the most restorative sleep.
Ensuring optimal sleep length, quality and phase will affect your child’ ability to train, increasing performance results and overall recovery.
Don’t forget, these three components will change over time as a child’s body grows and their training demands intensify.
Through each new stage their levels of training intensify, a new evaluation of sleep needs is then required. Not only does rest support athletes in reaching their training goals, it also increases resistance to illness and improves recovery from injury.
The following Bugs group guidelines will help your child maximize their athletic potential through optimal sleep:
0-6 Years Old (males and females)
Sleep Length: A 0-6 year old child needs between 13-16 hours of sleep during a 24 hour period. This total accounts for both daytime and night-time rest.
Sleep Quality: Develop a consistent bedtime routine. Set the stage for good quality rest by creating a comfortable and safe sleep environment. Avoid TV time and stimulation at least 1-2 hours before bedtime.
Sleep Phase: Teach your child to consolidate their night time sleep with the use of natural light exposure first thing in the morning to help regulate the body’s internal clock.
Females 6-8, Males 6-9
Sleep Length: 10-11 hours of night time sleep, plus a 30 min nap between 2-4pm.
Sleep Quality: Develop a consistent rest time and bedtime routine lasting 15-30 minutes. Avoid screen time and stimulation 1-2 hours before bed. Create a comfortable and safe sleep environment. Encourage your child to develop independent sleep initiating behavior. Begin observing for possible sleep disorders.
Sleep Phase: Establish a sleep pattern of 10-11 hours a night following a 9pm to 8am schedule as closely as possible (give your child some time to settle down after evening practices). Encourage your child to take an after school nap or rest prior to training. Offer healthy meals at the same time every day, keeping in mind that breakfast is the most important meal of the day.
Females 8-11, Males 9-12
Sleep Length: 9.5-10 hours of night-time sleep plus a 30 min nap between 2-4pm.
Sleep Quality: Quality: Maintain a consistent naptime and bedtime routine lasting 15-30 minutes. Avoid screen time and stimulation 1-2 hours before bedtime. Create a comfortable and safe sleep environment. Encourage your child to develop independent sleep initiating behaviors. Begin observing for possible sleep disorders. Monitor caffeine intake.
Sleep Phase: Maintain a predictable sleep pattern. Get early morning light exposure for 30 minutes every day. Maintain healthy nutrition with a focus on breakfast as the most important meal of the day.
As a parent, you can discuss the importance of sleep, your child’s performance, post-exercise recovery and regeneration with both your child and your child’s Bugs Group coaches.
Over scheduling athletes at the expense of sleep will not increase a child’s performance, instead it will have the opposite effect. If your child is serious about sport, you can support their training goals by helping them get serious about her sleep.
If your child is serious about sport and wants to be taught by some of the best coaches in the UK then please feel free to have a look at our different leading sports development activities
