Recovery and Sleep: The Training You Do With Your Eyes Closed

Most players think getting better happens at practice. Practice is where you create the work. Recovery is where your body adapts to it. If you skip recovery, you are leaving part of your training on the table.

This post covers the two biggest recovery tools you have: sleep and rest.

This post is general information, not medical advice. If you have pain, trouble sleeping or signs of an injury, talk with your doctor or a qualified professional.

How much sleep do teens need?

The American Academy of Sleep Medicine (AASM) recommends that teenagers ages 13 to 18 sleep 8 to 10 hours per 24 hours on a regular basis (AASM). The American Academy of Pediatrics (AAP) has endorsed those recommendations (AAP News).

The AASM also says that regularly sleeping less than that is linked to attention, behavior and learning problems, and to a higher risk of accidents and injuries (AASM).

Think about what a ballplayer needs: fast reactions, focus for a long game, a clear head in a big at-bat, and a body that recovers between games. Sleep touches all of it.

Why teens have a hard time sleeping enough

The AAP explains that at the start of puberty, teens’ sleep-wake cycles shift up to two hours later, while many high schools start early in the morning (HealthyChildren.org, AAP). Add late practices, homework and a phone, and it is easy to come up short.

You cannot change your school’s start time. You can control a lot of the rest.

Sleep habits that work

The AAP’s sleep tips for families include (HealthyChildren.org, AAP):

• Keep a regular schedule. Wake up at about the same time on weekdays and weekends.
• Turn off screens at least an hour before bed, and keep them out of the bedroom at night.
• Make your room good for sleep. Dim the lights before bed and keep the room at a comfortable temperature.
• Avoid overscheduling. Give yourself time to wind down.

For athletes, we would add two baseball-specific tips:

• After a night game, give yourself a short routine to calm down: shower, eat, put the phone on the charger outside your room, lights out.
• On tournament weekends, treat sleep like part of your game plan. Late nights in a hotel add up by Sunday.

Rest days are part of the plan

The AAP advises young athletes to plan for 1 to 2 days of rest every week and at least 2–3 months off from their sport during the year, which can be split into one-month blocks (HealthyChildren.org, AAP). The same guidance offers a general rule that kids should not train more hours per week than their age.

For throwing, MLB and USA Baseball’s Pitch Smart guidelines for ages 15–18 call for at least four months off from competitive pitching each year, including 2–3 continuous months off from all overhead throwing (Pitch Smart, Ages 15–18). Pitch Smart also says not to pitch on three consecutive days and to avoid playing catcher while not pitching.

Rest does not mean doing nothing. It can mean a walk, light mobility work, shooting baskets or another sport that gives your arm a break.

Signs you are not recovering

The AAP lists common signs of burnout and overtraining, such as ongoing joint or muscle pain, fatigue, worse performance and losing interest in the sport (AAP, *Pediatrics*). If you notice these, tell your coach and your parents. Pain in your throwing elbow or shoulder is a reason to stop and get checked, not to push through.

A simple recovery routine

After practice or a game:

1. Cool down for a few minutes: light jog or walk and easy stretching.
2. Drink water and eat a recovery snack (see our nutrition post).
3. Do your arm care routine if your coach gives you one.
4. Get to bed on time.

Each week:

1. Take at least one full rest day.
2. Check in with yourself: How is my arm? How are my legs? How am I sleeping?
3. Write it down. A simple log helps you and your coach spot problems early.

Your challenge this week

Track your sleep for seven nights. Write down the time you went to bed and the time you woke up. If you are below 8 hours most nights, pick one habit from this post and start it tonight.

The best players do not just work hard. They recover hard too.

— Indiana Baseball Hub

Sources

• American Academy of Sleep Medicine: Teen Sleep Duration Health Advisory
• AAP News: AAP endorses new recommendations on sleep times
• AAP / HealthyChildren.org: Healthy Sleep Habits: How Many Hours Does Your Child Need?
• AAP / HealthyChildren.org: Burnout in Young Athletes
• AAP, Pediatrics: Organized Sports for Children, Preadolescents, and Adolescents
• MLB / USA Baseball Pitch Smart: Pitching Guidelines, Ages 15–18