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Neuqua Valley Sleep Chart - Post somewhere visible at home.
Becoming a champion requires sacrifices, and one of the sacrifices most young people are not willing to make is time management. As a result most athletes do not get enough sleep to support the training load. 

To pave the way for better sleep, follow these simple yet effective healthy sleep tips, including:
  • Stick to a sleep schedule, even on weekends.
  • Practice a relaxing bedtime ritual.
  • Exercise daily.
  • Evaluate your bedroom to ensure ideal temperature, sound and light.
  • Sleep on a comfortable mattress and pillows.
  • Beware of hidden sleep stealers, like alcohol and caffeine.
  • Turn off electronics before bed.

How much sleep?

Teens are recommended to get 8-10 hours of sleep every night.
Learn More
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Why Sleep is Important

Sleep is vital to your well-being, as important as the air you breathe, the water you drink and the food you eat. It can even help you to eat better and manage the stress of being a teen.
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​SLEEP, ATHLETIC PERFORMANCE, AND RECOVERY

But did you know that in addition to physical conditioning and conscious eating, sleep plays a major role in athletic performance and competitive results?
Learn More
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  • Our Values
  • Coaches
  • Cross Country
    • Schedule
    • XC History >
      • IHSA State
      • Conference
      • XC Records
      • XC Archives
      • XC Yearbooks
    • EIU Showdown
  • Track & Field
    • Schedule
    • TF History >
      • IHSA State
      • TF Records
      • TF Archives
  • More
    • Team Athletic.net
    • College/Univ Inquiry
    • Wildcat XCTF Club
    • Nutrition
    • Sleep