Your Energy Is Lying to You. Here Is How to Take Control of It.

Sleep is one of the most overlooked parts of staying healthy, yet it is also one of the most powerful tools for improving your game. Most players think about drilling, footwork, or conditioning, but few think about how the quality of their sleep shapes everything from reaction time to decision making.

Good sleep strengthens memory, sharpens coordination, and fuels the physical effort pickleball demands. In this issue I want to look at why sleep matters so much for performance and overall health, and then explore how to manage your energy on the court so you can play smarter and stay strong through every match.

Sleep is one of the most powerful performance enhancers available to any athlete, yet it is the one most consistently overlooked. While drills, conditioning, and strategy matter, none of them reach their full potential without adequate sleep because the brain and body simply cannot consolidate skills, repair tissues, or manage energy effectively when rest is limited.

Motor learning happens largely at night. When you sleep, your brain strengthens the pathways involved in any skill you practiced that day, and this includes footwork patterns, timing, and paddle control. Without enough sleep, these neural connections remain fragile, which means you may struggle with consistency even when you have been practicing regularly. Good sleep translates to cleaner movement, better body awareness, and a more predictable swing.

Your reaction speed and your ability to read the game depend heavily on how rested your brain is. Studies in sports science show that even a single night of reduced sleep can slow reaction times as much as mild intoxication, which is a sobering comparison for a sport where a fraction of a second decides whether you catch a drive at the kitchen line or watch it pass you. Poor sleep also interferes with decision making, making it harder to choose the right shot under pressure or adapt to an opponent who keeps changing tactics.

Deep sleep is when the body repairs muscle tissue, restores glycogen, and regulates hormones that affect energy and inflammation. Without enough deep sleep, muscle recovery slows down and soreness lingers longer. This can increase the risk of strains and tendon irritation because tissues are not fully refreshed before the next time you stress them. Adequate sleep also helps regulate cortisol, which influences both healing and mood, and this is one reason players who are chronically underslept feel more fatigued and less resilient.

Anyone who has played tired knows that everything feels harder. Your patience shortens, your focus drifts, and you become more reactive than intentional. Sleep stabilizes the brain regions tied to emotional control and sustained attention, which allows you to stay composed in long rallies, remain strategic instead of impulsive, and recover more quickly from mistakes. These subtle mental benefits are why a well-rested player often feels calmer and more confident before a match.

Small adjustments can create meaningful improvements in sleep quality. A consistent bedtime and wake time help regulate your internal clock. Limiting screens before bed protects melatonin production. Staying hydrated throughout the day, instead of drinking most of your water late in the evening, prevents nighttime awakenings. Even a brief wind-down routine, such as stretching or light reading, signals the body that it is time to shift toward rest. These habits compound over time and build a foundation for both health and performance.

Good sleep gives you the raw energy you need to move, think, and react, but how you use that energy during a match matters just as much. Pickleball rewards players who understand when to push, when to conserve, and how to manage both physical and mental effort across a game or a long playing session. Energy is not only about how strong or fast you feel. It is about pacing, decision making, and using your strengths at the right moments.

Long rallies, extended dinking exchanges, and early points in a match are often the times to keep your body relaxed and your movement efficient. Conserving energy does not mean playing passively. It means eliminating unnecessary steps, staying balanced, and letting your shot selection do more of the work for you. Players who move efficiently stay fresher late in games, which is where most matches are decided. Controlled breathing, lighter grip pressure, and slower transitions between points can all help maintain a steady energy baseline.

There are moments in a match when applying pressure can shift momentum. These include opportunities to attack a high ball, speed up on a predictable pattern, or step into a drive when your opponent is off balance. These bursts of energy are brief but intentional, and they are most effective when you have conserved energy earlier in the rally or the match. The goal is not to stay fast all the time. It is to use speed at the right time so it creates maximum impact.

The short pauses between points are valuable for resetting your energy. A few slow breaths lower heart rate and sharpen focus, and this prevents fatigue from accumulating too quickly. Players who use these moments well tend to make steadier decisions because they are not carrying tension from one point into the next. It is also a time to check in with your body. If your legs feel heavy or your grip starts to tighten, these are early signs that you need to slow the pace and focus on placement instead of power.

Fatigue shows up in different ways. Some players notice slower footwork. Others feel their timing drift or their patience shorten. When any of these appear, it is a signal to simplify your game. Shorter swings, safer targets, and more neutral resets help stabilize your movement until your energy rebounds. Learning to recognize fatigue early prevents unforced errors and protects your body from overstraining.

Energy management extends beyond match play. How you structure your week matters. Rest days allow tissues to recover and the nervous system to reset, while light movement on off days improves circulation and prepares your body for your next session. Players who balance effort and recovery not only feel better but also improve faster because their bodies can adapt without constant overload.

Sleep and energy might not feel as exciting as new drills or strategy breakthroughs, but they shape every part of your game. A rested brain learns faster, reacts more cleanly, and stays patient under pressure, while a rested body moves with far less effort. Once you understand how to manage that energy during a match, the game feels steadier and more intentional because you are no longer fighting fatigue but working with it.

Boris.

Disclaimer: This newsletter is for educational and informational purposes only and does not constitute medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this newsletter.