70
A sleep study by Whoop determined that a sleep variability of more than 70 minutes can drastically affect performance and recovery. Sleep variability refers to the difference in sleep patterns, primarily bedtimes and wake-up times, from day to day. In other words, consistency in going to bed and waking around the same time, seven days per week. Athletes in the study who kept the variability under the 70-minute mark showed remarkably better performance, endurance, and recovery marks.
Seventy minutes may seem like a sizeable amount of time, but think of how inconsistent most teens’ sleep schedules are on the weekends compared to school days. The variability is considerable, especially with wake-up times. Waking up at 10 am compared to 7 am is a variability of 180 minutes, more than doubling the target 70-minute mark. Even on school nights, sleep variability shifts are drastic, with kids staying up late to finish school assignments, scrolling on their phones, gaming, or watching TV/YouTube.
High sleep variability disrupts the body’s circadian rhythms, leading to poorer sleep quality and negatively impacting recovery, performance, and health. For young athletes, consistent sleep patterns ensure they get the most restorative sleep, which is essential for muscle recovery, cognitive function, and overall performance. Maintaining a consistent sleep schedule is vital for optimal athletic performance and health.
Example of a 70-minute sleep variability for bedtime and wake-up time.*Strive to keep the variability under 30 minutes*
Bedtime 10 pm. 70-minute variability range:8:50-11:10 pm
Wake-up 8 am 70-minute variability range 6:50–9:10 am
Tips for Decreasing Sleep Variability:
- Set Consistent Bedtimes and Wake Times: Encourage the same sleep schedule on weekdays and weekends.
- Create a Pre-Sleep Routine: Develop a calming routine to help signal the body that it’s time to sleep.
- Limit Screen Time: Reduce screen exposure an hour before bed to minimize blue light interference.
- Ensure a Comfortable Sleep Environment: Keep the bedroom dark, cool, and quiet.
- Promote Healthy Eating and Physical Activity: Regular exercise and a balanced diet can improve sleep quality, but avoid vigorous activities and heavy meals close to bedtime.
- Bounce Back: On days with high sleep variability, get back into a routine quickly and as best you can.