How to Optimize Sleep for Soccer Players in 2024
One of the best performance and recovery enhancing tools for any soccer player is getting high quality sleep. Oftentimes, soccer players at all levels of the game, from youth all the way to the professional, do not take advantage of our superpower called sleep.
I’ve been playing the game for over 10 years and I graduated with a degree in kinesiology: rehab science and through my years of playing and studying I’ve learned that along with the right training, breath work, nutrition, hydration, and EMF protection, sleep is one of the most important off-the-field activities that all players should prioritize.
In this blog, I will explain everything you need to know about why sleep is important and how to improve your sleep quality for better performance and recovery.
Why is Sleep Important for Soccer Players?
Soccer is one of the most physically and mentally demanding sports and high quality sleep can help players meet those demands. Scientific studies show that soccer players who get 7-8 hours of sleep per night experience enhanced physical and mental recovery, leading to sharper performance on the field.
The better your sleep get daily, the more you will feel these benefits, which means you can’t expect to take care of your sleep for one day only and get the same results. Consistency is key. Here are the many benefits of getting good sleep.
- Improved physical performance and cognitive function
- Improved physical and mental recovery
- Decreased physical and mental stress
- Decreased risk of injury
- Strengthens the immune system
- Faster reaction times and better decision making
- Better energy levels
- Improved mood
Not getting enough sleep daily, getting a bad night’s sleep, and becoming sleep deprived , even partial sleep deprivation, has many negative effects such as:
- Decreased physical and mental performance and recovery
- Increased injury risk
- High blood pressure
- Weaker immune system
- Slower reaction time and decision making skills
- Increased stress levels
- Mixed and inconsistent mood and energy levels
The Circadian Rhythm Explained
Now that you know the benefits of sleep, it is very important to talk about the circadian rhythm. The circadian rhythm is your internal biological clock that governs your sleep-wake cycles and it operates on roughly a 24-hour cycle.
The circadian rhythm is primarily influenced by sunlight and darkness, or lack of sunlight, and it is part of branch of science called quantum physics. These natural light and dark cycles are what tell our bodies what time of the day it is and what functions and hormones to prioritize. Check out this video to learn more about circadian rhythms.
Aligning your circadian rhythm, which means respecting the light and dark cycles we live in, will not only improve your sleep quality, but your mitochondrial function as well. The simplest ways to sync your circadian rhythm with nature is by seeing the sunrise, enjoying the sunlight during the day, seeing the sunset, and sleeping and avoiding blue light at night when it’s dark.
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Sleep Hygiene Tips for Soccer Players
When it comes to sleep both sleep quantity and sleep quality are equally as important. The goal is to get 7-8 hours of high quality deep sleep, which means you sleep the whole night without waking up in the middle of the night, and you wake up energized ready to take on the day.
These are some of the best sleep tips to help you align your circadian rhythm and get better sleep.
- Have a set sleep schedule and make this a routine
- Go to sleep and wake up at the same time, or around the same time, every day
- Get 7-8 hours of high quality total sleep duration and wake up early enough to see the sunrise
- See the sunrise and sunset as much as possible, ideally every day
- Make sure you get outside for at least 10 minutes during or before the first hour after sunrise
- Morning sunlight has a lot of red light wavelengths that will begin melatonin production which is what will help you fall asleep at night.
- Find ways to help you relax before bed to fall asleep easier
- Read a book
- Listen to a podcast or interview
- Use natural recovery techniques
- Use breathing techniques
- Do not eat at least 2-3 hours before bed
- Avoid artificial blue light at night from electronic devices and use EMF protection
- Do not use sleep medicine. All of the tips above are the medicine and a lot of them are free.
- Melatonin is something people recommend to sleep better, but your body naturally produces it so it is best to teach your body how to optimize melatonin production naturally with the tips on this list.
Best Product for Better Sleep
Along with using the tips in the previous section, you can also use these products to help you get better sleep quality. Remember, the most important thing to getting better sleep is to align your circadian rhythm and fix your light environment, which are both part of working with nature.
Mouth Tape
Blue Light Blockers
Blue Light Blockers
$39.99
Red Light Bulbs, Flame Light Bulbs, or Candles
Flame Light Bulbs
$10.99
Black Out Curtains
Black out curtains
$15.93
Organic Cotton Bed Sheets
Organic Bed Sheets
$35.99
IRIS Software
Iris Software
$13.49
Conclusion
To summarize, improving sleep hygiene is one of the best ways to optimize every single aspect of performance as an adult or youth soccer player, from athleticism, to mindset and recovery. In this blog, I explained the benefits of high quality sleep, how poor sleep can negatively affect performance, the role of the circadian rhythm, as well as provided you with tips and recommended products to help you with any sleep problems you may be having.
Frequently Asked Questions
How much sleep should a soccer player get?
Soccer players, this includes professional soccer players, need 7-8 hours of high quality sleep daily. The more sleep the better, but you don’t need more than 8 hours a day. Sometimes when you sleep for a very long time you might actually wake up tired instead of energized. Too little sleep is not good for you, but then again too much sleep is also not good for you either. There is a balance to getting the perfect amount of sleep, which is 7-8 hours.
How can I improve my skills as a soccer player?
Getting enough sleep daily is a great way to improve your soccer skills because during sleep, that is when your body is storing everything you did during the day into your working or long-term memory. If you are interested in private training, getting more tips on sleep, and becoming a better footballer, then make sure to contact me and mention this blog post or fill out the form on our private training page.
How can I learn more about the game?
To learn more about soccer the most important thing is to join a team and play the game as much as possible. If possible, analyze high level games as much as you can and your own games as well by recording them with a soccer camera. Also read soccer books, listen to podcasts, watch soccer documentaries, as well as some movies, tv shows, and anime.
