• Why sleep debt is more common than we think

• The link between poor sleep and injury risk, performance, and development

• How academy schedules often work against biology  

• What the research actually says about naps and performance

• Evidence from multiple studies showing improvements in:

  • Physical output

  • Cognitive performance

  • Fatigue reduction  

• Why more isn’t always better

• Optimal nap lengths (and when naps become counterproductive)

• The importance of wake-up buffers and timing

Clear, practical recommendations tailored to development stage:

• U12–U14: Protect growth and recovery

• U15–U17: Manage biological sleep shifts

• U18–U21: Personalise and refine strategies

Includes structured protocols for training days and travel.

• Pre-nap routines (breathing, environment, positioning)

• Tools that actually help (eye masks, earplugs)

• When to avoid naps entirely

A key strength of the guide:

• Travel optimisation (before, during, after training)

• Mental rehearsal post-nap

• Recovery nutrition strategies

• Music and screen use for nervous system regulation

• Why late bedtimes are biological, not behavioural

• The impact of circadian rhythm shifts

• How training schedules can unintentionally worsen sleep

• Step-by-step travel and recovery plans

• Simple systems coaches and parents can actually use

• Designed for real environments, not ideal conditions