Quick Dip: How Much Sleep Do I Need?

A short read for the car journey

Category: Sleep & Recovery  | Read time: Under 2 minutes

Most children aged 6 to 12 are recommended to have 9 to 12 hours of sleep during each 24 hours. Teenagers aged 13 to 18 are usually recommended to have 8 to 10 hours.

These are ranges rather than a perfect number for everyone. One swimmer may feel rested with a little less than another. Growing, training, illness and a busy week can also affect how tired you feel.

A simple way to plan is to start with the time you need to wake up and work backwards. Remember that getting into bed is not always the same as being asleep straight away.

If you have early morning training, you may need to go to bed earlier than on other nights. Early training should not regularly replace the sleep your body needs.

A regular routine can help. Try to have a similar bedtime and waking time, prepare your swimming kit before bed and give yourself time to settle. Your parent or carer can help you plan this around school, homework and training.

Do not worry if you occasionally have one shorter night. Look at your sleep across the whole week. If you often struggle to sleep or regularly feel very tired, tell your parent or carer. They can also speak with your coach or a health professional if needed.

Sleep needs to be planned as carefully as training because it is part of your recovery.

Ask your coach: How can I plan for early training without missing the sleep I need?

Created by Basingstoke Bluefins Coaching Team