Football and Sleep: The Impact of Adequate Rest on Game Quality

Sleep is an athlete's most powerful 'medicine'. However, many footballers, especially amateurs, do not understand how significantly sleep affects game quality. Research shows that the performance of athletes who do not get enough sleep decreases by 20-30%.

Why is sleep important?

Muscle recovery: During deep sleep, growth hormone is produced — this is essential for muscle recovery and strengthening.

Reaction speed: The reaction speed of a player who hasn't had enough sleep slows down by 15-20%.

Decision making: A sleep-deprived brain cannot make correct decisions — this increases the number of errors in football.

Risk of injury: Athletes who sleep less than 7 hours have a 1.7 times higher risk of injury.

Sleep norms for footballers

Adults (18+ years): At least 7-9 hours. Professional footballers strive to get 9-10 hours of sleep.

Youth (14-17 years): 8-10 hours.

Children (6-13 years): 9-11 hours.

Ways to improve sleep quality

1. Consistent wake and sleep times: Even on days off. This regulates the 'internal clock'.

2. Stay away from screens: Avoid phones, computers, and televisions 1 hour before sleep. Blue light stops the production of melatonin.

3. Room temperature: 18-20°C — the ideal temperature for sleep.

4. Avoid caffeine: Avoid coffee, tea, and energy drinks after noon.

5. Dark room: Complete darkness increases melatonin production.

The night before the game

The night before an important game is especially critical. Eat a light meal before the game, take a warm shower, and perform 10 minutes of breathing exercises. Visualization — imagining successful moves in the game — improves sleep and boosts confidence.

If the game is in the evening and you have booked for 21:00 via Playmatch — rest for 30-60 minutes before the game. Due to adrenaline, you may not be able to fall asleep immediately after the game — a warm shower and light stretching will help.