There is not enough time after school, training, dinner, and homework.
Start with one small gain: prepare school lunch and training gear the night before, then move wind-down 15 minutes earlier.
For parents of teenage athletes
Sleep. Recover. Perform.
The essential sleep playbook for helping young athletes build healthier routines, recover better, and arrive ready for school, training, competition, and life.
Learning
Recovery
Mood
Reaction time
Illness resilience
Sporting performance
Every family has a story
When training, homework, screens, and weekend sleep-ins collide.
Teenage athletes are growing, learning, competing, recovering, and managing social pressure all at once. This ebook turns the science of sleep into small family changes that can fit real schedules.
Weekend catch-up sleep shifts the body clock and makes Monday harder.
Try keeping wake time within one hour across the week and use a short afternoon nap when genuine recovery is needed.
A packed calendar leaves recovery until later, until performance plateaus.
Protect recovery like training: reduce late scrolling, plan homework earlier where possible, and trial a 20-minute nap before training.
Evidence-based, parent-friendly
A practical guide, not another lecture about bedtime.
Inside, families get language, reflection prompts, routines, and action plans that make sleep feel like part of performance preparation.
What is inside
Clear tools families can start using this week.
01
Sleep Performance Check-In
A simple scoring activity to spot whether your athlete's sleep foundation needs attention, is building momentum, or is already strong.
02
30-Minute Wind-Down Routine
A repeatable evening sequence: disconnect, prepare for tomorrow, and relax before bed.
03
Nap Action Plan
Guidance on when naps help, how long they should be, and how to avoid interfering with night-time sleep.
Mini check-in
How strong is your athlete's sleep foundation?
Answer five quick questions and get a starting point for what to focus on first.
Parent takeaway
If your child regularly gets fewer than 8 hours, improving sleep may provide greater benefits than adding another training session.
Created by
Dr. Michele Lastella and Charli Grant
Dr. Michele Lastella is an internationally recognised sleep scientist and football coach with more than 15 years of experience in sleep, recovery, and athletic performance.
Charli Grant is an Australian international footballer and advocate for healthy sleep habits as a competitive advantage and lifelong investment.
Start tonight
Help your teenage athlete sleep better, recover smarter, and perform with more consistency.
Purchase the ebook securely through Payhip and start building calmer, more consistent sleep habits tonight.