How much sleep should an athlete get?

Teenagers should generally get 8–10 hours of sleep each night. Consistency throughout the week is more valuable than trying to catch up immediately before a meet.

Thursday and Friday nights deserve particular attention. Friday practice begins at 6:15 a.m., and most meets are held Saturday morning. Count backward eight hours from the time your athlete must wake up—not from the start of practice. For many runners, that means being asleep around 9:15–9:30 p.m.

A single good night will not replace a week of poor sleep, but protecting these two nights can help an athlete arrive at practice and competition rested.