THE IMPORTANCE OF SLEEP TO THE FOOTBALLER
An often overlooked requirement for an athlete is the ability to
get good quality sleep, indeed sleep is in many ways one of
the most important ingredients in building the modern day
footballer. The need for restful sleep is on a level par with
healthy eating and soccer training.
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WHY
IS
SLEEP
IMPORTANT
TO
A
FOOTBALLER
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 A footballer needs to have their minds and body in top condition to play well in the high pressured environment of a game. Sleep is an essential part of the days routine that helps prepare for football by giving the mind and body the oppurtunity to rest, recover and repair.
Research has shown that if an athlete does not get their full requirement of sleep they do not perform well. Thought processing slows down which in turn effects reaction speed and co ordination. Concentrating becomes difficult which leads to poor decision making and therefore has a negative effect on their game.
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MUSCLE
STRESS
AND
INJURY
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 A lack of sleep even effects how the body reacts to nutrition and injury. Muscles find it more difficult to produce energy from food and drink. This makes them work harder, get tired quicker and move slower. Which also makes them more prone to injury. Without the recovery that happens naturally during regular sleep minor injuries can become major injuries! and injuries that have occurred take much longer to heal.
ASSP - THE IMPORTANCE OF SLEEP
 DONT FORGET YOUR PERFORMANCE ON THE PITCH IS DIRECTLY RELATED TO HOW YOU PREPARE OFF IT, IF YOU PREPARE WELL YOU WILL PLAY TO YOUR OPTIMUM POTENTIAL. EAT, SLEEP, TRAIN, ALL COMPONENTS IN MAXIMISING YOUR PERFORMANCE. ALL ARE EQUALLY IMPORTANT & WHEN COMBINED WELL WILL INTERACT WITH YOUR BODY TO GIVE YOU AN ADVANTAGE DURING THE CORSE OF A GAME.
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TYPES OF
SLEEP
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There are different levels and components of normal sleep which range from light sleep through to deep sleep. These occur naturally, each level produces important hormonal and chemical reactions that are responsible for recovery. A full nights sleep allows the mind and body to reach each level of sleep. A light nap after a training session or a few hours prior to a game will help to top up the positive effect s of a full nights sleep and prepare a footballer to play to their full potential.
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HELPFUL ADVICE
Have standard predictable sleep times
Go to bed when you are drowsy or tired
Take a nap before a game or after a training session
Sleep in a dark well ventilated quiet room with a comfortable temperature
Avoid stimulants such as caffiene, chocolate, nicotine, alcohol etc.
Avoid eating a large meal immediately prior to sleep
Turn off or put your mobile phone on silent
Avoid playing computer games prior to bedtime as they stimulate the mind
Ensure you have a comfortable bed and pillow
Wear comfortable loose clothing
Have a warm relaxing bath
Go to the toilet immediately before you go to bed
Use relaxation techniques, especially if your anxious over a game (ask your parents, doctor or physio if you need help
with this)
Take a warm drink, like a cup of warm milk or camomile tea
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