Sleep: the cheapest performance supplement (and how to tell you’re short)

If there were a supplement that improved speed, strength, learning and immunity and was free, everyone would take it. There is — it’s called sleep. And most players underrate it.

Why sleep decides

During sleep muscles repair, the motor learning from training is stored (which is why new skills “sink in” overnight), the hormonal system is regulated and the nervous system resets. Shortened sleep worsens reaction time, decision-making and precision — exactly what a floorball player needs — and raises the risk of injury and illness.

How much is enough

An adult manages 7–9 hours, a teenager needs more (8–10) and children even more. An athlete under load should aim toward the upper end — the more you train, the more recovery you need. And note: quality matters as much as duration. Eight hours of broken sleep isn’t eight hours.

How to tell you’re short

• The alarm has to “peel you off” in the morning and you flag during the day.
• A raised morning resting heart rate and lower HRV.
• Worse concentration, moodiness, sugar cravings.
• More frequent illness and minor injuries that heal more slowly.

What to do — sleep hygiene

• A consistent time for falling asleep and waking, even at the weekend. The body loves rhythm.
• Dark, cool, quiet. The bedroom is for sleeping, not scrolling.
• Screens out at least 30–60 minutes before bed.
• Caffeine not in the afternoon, no heavy meal or big session right before bed.
• After a heavy day, feel free to add sleep — it’s part of the training.

How NEXT8 helps

It pulls sleep (duration and quality) from your watch via Apple Health / Health Connect and sets it into the readiness score. You’ll see in black and white how sleep pulls your form up or down — and that’s the best motivation to take it seriously.