“Practice does not make perfect. It is practice, followed by a night of sleep, that leads to perfection.”

– Matthew Walker (neuroscientist and sleep expert)

College athletes are often trying to manage several obligations all at once including practice sessions, games, schoolwork, jobs, extra-curricular activities, and being able to socialize. Therefore, getting an adequate and healthy amount of sleep can become the last thing on a student's mind and quality sleep habits don't often get enough attention. But they should!

Consequences of Poor Sleep

Firstly, let's talk about what having inadequate sleep does to us. Having low quality and very little sleep can lead to decreased stamina and quicker exhaustion in sport, in addition to decreased reaction times and lower accuracy. Sleep deprivation has also been linked to mental health issues, for example anxiety, depression, and stress–all things that can have a major impact on our lives, schoolwork, sports, and college experience! On top of this, a survey conducted by the NCAA found that on average, most college athletes report four nights of insufficient sleep per week. Worrying, right?

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Benefits of Good Sleep Habits

Ok, so we've established what a lack of sleep does to our bodies, minds, and how it affects our lives in a negative way. Now, let's talk about what positive outcomes can come from having quality, timely, and scheduled sleep! Studies have shown that improvements in sleep duration and quality show to improve reaction time, accuracy, and endurance performance–exactly what athletes need to be their best! In addition to these benefits, having a good night's sleep on a regular basis makes you feel like you can seize the day. Good sleep can improve energy levels and recovery, meaning you'll be able to give it your all in practice, competitions and class.

Related: 6 Tips to Improve Your Sleep Schedule

So, how can you get a good night's sleep? Some great tips include, avoiding stimulants like caffeine later in the day, avoiding computer and phone screens in the last hour before bed, and maintaining a regular sleep schedule where you're going to bed and waking up at the same time each day. Setting a consistent alarm to wake up to and adhering to a ‘lights out' schedule are both great strategies to achieve these things. Try activities that don't involve screens like reading, yoga, meditating, talking to friends, or take a warm bath or shower.

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* Originally published on May 3, 2023, by Rhys Davies