The 2-week fix for your athlete's midnight bedtime problem.

Your Teen Athlete Can't Fall Asleep Before Midnight

If bedtime has turned into a nightly negotiation, it's probably not a discipline problem — it's biology. Teen circadian rhythms naturally shift 2-3 hours later during puberty, which puts them squarely at odds with early practices and school start times.

A new JAMA Pediatrics trial tested a simple fix: morning light exposure, dimmed evening screens, and a gradual (not sudden) bedtime shift over two weeks. No medication. The results, measured biologically rather than self-reported: Circadian clock shifted 45 minutes earlier Sleep duration increased 47 minutes/nigh

Why it matters for athletes: sleep debt shows up as the same movement compensations and reduced neuromuscular control we screen for in injury-risk assessments — especially relevant heading into fall tryouts.

The 3-step version you can start tonight: 15-20 min of outside light within an hour of waking Screens dim (or off) 2 hours before bed Shift bedtime 15 min earlier every few days — not all at once

I Full study breakdown on our blog.

Sleep struggles going deeper than a schedule fix? We partner with Laura Zanfes, NP, for families who need more targeted support.

Questions about how sleep, training load, and injury risk connect for your athlete? Reach out — recovery is part of the training plan, not just the treatment plan.

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ASHLEY KATZENBACK, PT, DPT • CAPE CONCIERGE PHYSICAL THERAPY ashley [at] capeconciergept.com LAXProtocol app built by Tatzel Labs LLC