ECNL sleep study

The "ECNL sleep study" refers to significant research by the Elite Clubs National League (ECNL) Center for Athlete Health and Performance, highlighting that sleep is the #1 predictor of mental health and quality of life in youth athletes, and a key factor in injury prevention, with more sleep reducing injury risk. Studies show athletes getting less than 8 hours are more prone to injuries, and the Center promotes prioritizing sleep, like training and diet, for elite performance and well-being. 

Key Findings & Focus:

• Mental Health: Increased sleep strongly predicts better mental health and quality of life for ECNL athletes.

• Injury Prevention: More sleep significantly lowers the risk of injury in elite youth soccer players.

• Research Hub: The ECNL Center studies various aspects of youth athlete health, including sleep, nutrition, and load management, publishing research and providing best practices. 

What This Means for Athletes:

• Prioritize Sleep: Treat sleep as crucial as training and nutrition.

• Aim for More Sleep: Elite athletes should aim for at least 9 hours nightly.

• Impact on Well-being: Better sleep reduces anxiety and depression and improves overall health.

In essence, the ECNL views sleep not just as rest, but as a fundamental pillar of an athlete's health, performance, and mental resilience, backed by data from their own research center and broader studies on youth sports. 

To improve the likelihood of WGSC athletes consistently achieving 8 or more hours of sleep, parents and athletes can implement strategies focused on environment, routine, and scheduling.

Optimize the Sleep Environment

Creating a "cave-like" atmosphere helps signal the body to rest.

• Temperature: Keep the bedroom cool, ideally between 60°F and 67°F (15°C–19°C).

• Light and Sound: Use blackout curtains or an eye mask to ensure total darkness. If the environment is noisy, use earplugs or a white noise machine.

• Tech-Free Zone: Keep phones, tablets, and TVs out of the bedroom to avoid mid-night interruptions and blue light exposure.

Establish a Pre-Sleep Routine

A consistent wind-down period of 30–60 minutes helps the brain transition to sleep.

• Minimize Blue Light: Avoid screens (phones, computers, TV) at least one hour before bed, as blue light suppresses melatonin production.

• Relaxation Techniques: Incorporate low-intensity activities like reading a physical book, meditation, deep breathing, or light stretching.

• Consistency: Go to bed and wake up at the same time every day, including weekends, to regulate the body’s internal clock.

Nutritional and Physical Timing

• Caffeine and Stimulants: Avoid caffeine (sodas, energy drinks, chocolate) after 2 p.m..

• Meal Timing: Limit large, high-fat, or high-sugar meals within three hours of bedtime to prevent digestive discomfort. A light, protein-rich snack like Greek yogurt may support muscle recovery without disrupting sleep.

• Training Schedule: Avoid vigorous exercise or high-intensity training within two to three hours of bedtime if possible, as elevated adrenaline and core body temperature can delay sleep.

Strategic Adjustments

• Napping: If a full night's sleep is missed, take a short "power nap" of 20–30 minutes during the day, but avoid napping after 3 p.m. or 4 p.m..

• Sleep Banking: Before periods of high stress or travel, athletes can "bank" extra sleep by extending their nightly rest for several days leading up to the event.

• Exposure to Sunlight: Spend 30–40 minutes in natural sunlight immediately upon waking to help realign circadian rhythms.

Parents can support their children's sleep by making it a family priority and managing both the physical environment and the daily schedule.

Parental Role in Routine and Scheduling

• Set Clear Expectations: Adolescents with parent-set bedtimes consistently get more sleep than those without them. Parents should treat sleep as a scheduled "appointment" on the calendar, just like practices or games.

• Encourage "Sleep Banking": When schedules are predictably busy, help your athlete "bank" extra sleep for several days leading up to games or intense training periods to buffer against future sleep loss.

• Monitor and Model: Lead by example by practicing good sleep hygiene yourself. Be observant for signs of sleep deprivation—like irritability or needing an alarm to wake up—and adjust schedules accordingly.

Managing Technology and Light

• Implement a Media Curfew: Establish a house-wide "unplugged" time at least one hour before bed.

• Central Charging Stations: Keep phones, tablets, and laptops out of the bedroom overnight by using a central charging station in a common area to prevent middle-of-the-night interruptions.

• Dimmable Lighting: Use warm, red-toned bulbs in the evening, as they have the least impact on melatonin production compared to standard white or blue light.

Optimizing Nutrition for Rest

• Hydration Management: Ensure the athlete stays well-hydrated throughout the day but limits large fluid intake right before bed to minimize nighttime awakenings.

• Smart Late-Night Snacking: If a child is hungry before bed, offer a small, protein-rich snack like Greek yogurt or almonds, which can support muscle recovery without disrupting digestion.

• Caffeine Awareness: Monitor hidden caffeine in sodas, chocolate, and tea, and ensure all caffeine consumption stops by early afternoon.

Environmental Adjustments

• Bed Association: Discourage your child from doing homework, watching TV, or lounging in their bed during the day; the brain should associate the bed only with sleep.

• Sound Control: If the household is active while the child is trying to sleep, use white noise machines or fans to mask disruptive sounds.

The ECNL Center for Athlete Health and Performance and broader sports medicine research emphasize that coaches are critical "links" in translating sleep science into an athlete's daily routine.

What role do WGSC coaches play in youth athlete sleep?

Coaches support athlete sleep through the following roles:

1. Scheduling and Workload Management

Coaches have the direct authority to design schedules that prioritize recovery.

• Optimal Timing: Avoid scheduling high-intensity practices in the late evening (within 3 hours of bedtime) or in the very early morning, as these can severely disrupt sleep cycles and hormone regulation.

• Load Adjustments: Proactive coaches monitor for signs of fatigue or behavioral changes—such as mood disturbances or decreased reaction time—and adjust training loads when athletes report poor sleep.

• Consistent Routines: Whenever possible, maintain consistent practice times each day to help athletes regulate their internal biological clocks.

2. Cultivating a "Sleep Culture"

A coach’s attitude toward rest sets the standard for the entire team.

• Establish Expectations: High-performance coaches define sleep as a "pillar" of readiness, making it a professional expectation rather than a suggestion, especially before games.

• Role Modeling: Coaches should model healthy habits themselves. Research indicates coaches are often sleep-deprived; by prioritizing their own rest, they reinforce its value to their athletes.

• Incentivizing Recovery: Instead of praising "the grind" or late-night extra work, coaches can celebrate "recovery wins" like high sleep scores or improved alertness in practice.

3. Monitoring and Early Identification

Because they have frequent contact with athletes, coaches are often the first to notice issues.

• Daily Check-ins: Use quick wellness surveys or digital monitoring tools (like the ASSQ) to track subjective sleep quality and duration.

• Strategic Referrals: While not sleep experts, coaches play a key role in identifying persistent sleep challenges and referring athletes to sports physicians, psychologists, or dietitians for specialized support.

4. Education and Integration

Coaches serve as the primary educators for athletes on the link between sleep and performance.

• Sleep Briefs: Incorporate short "sleep hygiene briefs" into regular team meetings, covering topics like blue light suppression or pre-sleep relaxation techniques.

• Connecting Sleep to Success: Motivate athletes by highlighting the performance benefits, such as a 10% increase in shooting accuracy or a 30–40% reduction in injury risk associated with extra sleep.

Teamwork makes the Dream Work! 

For WGSC youth athlete's success in sport, academics, and relationships, coaches and parents can help translate sleep science and best practices into a prioritization of rest and sleep within the team and family. By adopting and incorporating these best practices into our lives, perhaps we give each other the competitive "edge" needed for a successful, happy, and healthy life.

Enjoy your futbol! (and sleep!!!)