Recovery and Energy
How do I stop staying up late to finish homework after training?
Rhema Adelaja · National Champion & 4x DUX
Add sleep to your calendar before you add study. Pick a fixed bedtime and work backward. Book study as named blocks, then set a hard stop for homework. If something does not fit, decide what moves to tomorrow. Warn your teachers early about heavy weeks.
The answer
- Put school, training and travel in one calendar. I keep my plan on my calendar and check it now and then.
- Add sleep before you add study. Pick a fixed bedtime and work backward.
- Book study as named blocks, like "Maths, 7:00 to 7:45", not "when I have time".
- Use the small gaps: 15 to 20 minutes on the bus or before practice.
- After training, I use 50/10: 50 minutes of work, then a 10-minute break. Try it and adjust it.
- Set a hard stop for homework. If something does not fit, decide what moves to tomorrow.
- Warn your teachers and coaches early about heavy weeks.
If you are tired for weeks even when your sleep is steady, or you cannot sleep, talk to a doctor or another qualified professional. A schedule will not fix that.
For information only. This is general information for student-athletes, not medical, legal, financial or professional advice. Talk to a qualified professional about your own situation. Terms
Rules and amounts change. Check the official source before you act. Last checked: 11 October 2026.