Background

Sleep is a vital physiological process influencing physical recovery, hormonal regulation, cognitive function, and athletic performance. Adolescent female athletes are particularly vulnerable to poor sleep hygiene due to rigorous training schedules, academic responsibilities, social obligations, and psychological stress. Inadequate sleep in this population is associated with fatigue, slower reaction time, reduced strength and endurance, increased injury risk, and impaired recovery.

Sleep hygiene refers to behavioral and environmental practices that promote consistent and restorative sleep. Good sleep habits can optimize the anabolic hormonal environment necessary for post-exercise recovery, regulate mood, reduce anxiety, and improve performance. While nutritional and training interventions in athletes are well-studied, the impact of structured sleep hygiene education on athletic performance and psychological outcomes in adolescent female athletes remains underexplored.

Methodology

This study is a randomized controlled trial (RCT) conducted over a 12-month period with 60 female adolescent athletes aged 18–25 years, actively participating in competitive sports. Participants are randomly divided into two equal groups:

• Experimental Group (n=30): Receives a structured 7-week sleep hygiene education program covering topics such as sleep physiology, behavioral strategies, relaxation techniques (progressive muscle relaxation, paced breathing), and nutrition’s impact on sleep. Participants maintain a sleep diary and attend group sessions.

• Control Group (n=30): Receives general health and wellness education without sleep-specific content.

Assessments are done at baseline (Week 0), immediately post-intervention (Week 7), and at follow-ups (Week 12 and Week 24) using validated tools:

• Strength: Vertical Jump Test

• Endurance: Yo-Yo Test

• Competitive Anxiety: Sports Anxiety Scale-2 (SAS-2)

• Recovery: Perceived Recovery Status (PRS) Scale

• Agility: T-Test Agility Test

• Sleep Quality: Pittsburgh Sleep Quality Index (PSQI)

Statistical analysis includes paired and independent t-tests, repeated measures ANOVA, and Pearson correlation, with significance set at p < 0.05.

Discussion

This study hypothesizes that structured sleep hygiene education will significantly enhance strength, improve recovery, and reduce competitive anxiety in female adolescent athletes compared to controls. By integrating educational sessions with practical interventions like relaxation exercises and personalized sleep routines, the study targets both intrinsic and extrinsic factors affecting sleep quality.

Expected outcomes include improved sleep patterns, better perceived recovery, reduced anxiety levels, and measurable improvements in athletic performance. The longitudinal design and use of validated outcome measures will allow for evaluating both immediate and sustained effects of the intervention.

The findings aim to bridge a research gap by highlighting sleep hygiene as a cost-effective, non-pharmacological tool for improving overall sports performance. If successful, the study could encourage coaches, physiotherapists, and sports institutions to incorporate sleep education into routine athletic training programs.