Stream Week 33: Sleep & Rest Part 2

Main Objective This Week

Help athletes understand, measure, and improve their sleep so they can directly see the connection between better rest and better performance — both physically and mentally.

Coach’s Quick Scenario

On Monday, the coach challenges athletes to treat sleep like any other measurable part of training — tracking it daily using the Sleep Cycle app. Tuesday connects the dots between late-night social media use, NBA performance stats, and the proven benefits of more sleep for college athletes. Wednesday uses two quick surveys (PSQI & ESS) to uncover the “why” behind each athlete’s sleep patterns. Thursday focuses on simple, athlete-friendly changes to improve sleep quality based on their results. Friday wraps with a group discussion to share changes, challenges, and set personal sleep improvement goals.

Monday – Establishing Your Sleep Baseline + The Impact of Blue Light on Sleep

• Talking Point:
  Blue light from devices tricks your brain into thinking it’s daytime, making it harder to fall asleep. You can’t improve what you don’t measure — start tracking your sleep to see the full picture.
• Sample Script:
  “Let’s talk about why cutting screen time before bed matters. Blue light from phones, tablets, and computers suppresses melatonin — the hormone that helps you sleep. When you stay on your phone right up to bed, you’re telling your brain it’s still daytime. Try reducing screen time an hour before sleep and notice how much faster you fall asleep. This week, we’re making sleep measurable, just like your lifts or sprints. Download the Sleep Cycle app today and use it to track your sleep quality all week.”
• Action:
  • Set devices to Night Mode and avoid screens for at least 60 minutes before bed tonight.
  • Download the Sleep Cycle app and start tracking your sleep tonight.

Tuesday – Social Media and Sleep + Proof That More Sleep Boosts Performance

• Talking Point:
  Late-night social media use affects both sleep quality and game performance. Athletes perform better when they get more sleep — and the difference is measurable.
• Sample Script:
  “A study on NBA players showed that those who posted on Twitter between 11 PM and 7 AM had worse performance the next day — fewer points, rebounds, and steals. It’s not just blue light; social media keeps your brain alert and your emotions active. Research with college basketball players found that increasing sleep to 8.5 hours per night significantly improved performance — better reaction time, sharper focus, and more consistent energy. Think of it like an extra training session for your brain and body recovery.”
• Action:
  • Put your phone down and disconnect from social media at least 1 hour before bed.
  • Aim for at least 8 hours of sleep tonight and track how you feel in training tomorrow.
• Optional Open-Ended Prompts:
  • What’s the hardest part about logging off early?
  • How do you think social media impacts your ability to relax?
  • How does your body feel on nights you get less than 6 hours?
  • What’s one activity you could swap in instead of scrolling?

Wednesday – Identify Your Sleep Behaviors

• Talking Point:
  Your sleep score is only part of the story — now find out why it looks the way it does.
• Sample Script:
  “Midweek, we go deeper. Scan the QR codes to take the Pittsburgh Sleep Quality Index and Epworth Sleepiness Scale. These surveys highlight the habits — good or bad — that are shaping your sleep. We’ll use your results to connect behaviors to performance.”
• Action:
  • Scan the QR codes and complete the PSQI and ESS surveys.
  • Bring your results to Thursday’s session.

Thursday – Tips for Better Sleep

• Talking Point:
  Small, consistent changes in your environment and habits can make a big impact on sleep quality.
• Sample Script:
  “Your surveys showed you the ‘why’ behind your sleep patterns. Now it’s time to make changes. Whether it’s adjusting your room temperature, setting a bedtime, or improving your pre-bed routine, pick one thing and start tonight.”
• Action:
  • Choose one behavior to change from your survey results and commit to it for the next week.
• Optional Open-Ended Prompts:
  • Which change feels easiest to start with?
  • What’s the biggest barrier to making this change?
• Optional Follow-up Survey Open-Ended Prompts:
  • What surprised you most about your survey results?
  • Which behaviors do you think affect your score the most?

Friday – Open Discussion on Sleep Habits

• Talking Point:
  Sharing experiences, challenges, and solutions helps everyone improve.
• Action:
  • Spend the last 10 minutes sharing what changes you made this week, what worked, and what challenges you faced.
  • Set a personal sleep improvement goal for next week.
• Optional Open-Ended Prompts:
  • How do you think your current sleep habits are affecting your training or game-day performance?
  • Which part of your routine do you feel most motivated to change? Why?
  • What kind of support or accountability would make it easier to stick with your change?
  • If your sleep improved by just 30 minutes per night, what difference do you think you’d feel?

Why This Works

• Measurement Creates Awareness – Tracking sleep gives athletes concrete data, turning an abstract concept into something tangible.
• Science-Backed Connection to Performance – Linking research studies to real-world athletic outcomes shows athletes why it matters.
• Behavior Change Through Reflection – Midweek surveys and open discussions encourage self-awareness and peer accountability, making new habits more likely to stick.