From John Thomas,
Your Guide to Volleyball.
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Quality sleep will translate into optimal performance. While this is true for the general population in regard to work and other things, this is especially true for the athlete. Not getting enough sleep will make you sluggish on the court and your reaction time will suffer. Your muscles will fatigue more quickly and you will not be as strong. This translates into not jumping as high and not moving as quickly as you could.

A few simple changes can ensure that you get adequate sleep. Apply these tips and you will not only feel more rested but will notice an improvement on the court.

Sleep environment

The room in which you sleep needs to be dark but not pitch black. Low-light produces melatonin, which assists in making sleep more productive. Also the room should be kept at a cool temperature.

Noise

Intrusive noise can have the largest negative effects on sleep. A fan or de-humidifier can create enough background noise to create an efficient sleep environment. If you are going to listen to music, be careful with your selection. Something loud and fast is not optimal. Choose something slower and melodic.

A comfortable bed

A comfortable bed is essential to a good night sleep. Comfortable and soft sheets, comforters, and pillows will go a long way in improving your sleep. Also, if you are a large individual then you must get a larger bed. A twin size simply won't cut it.

Avoid stimulants

Substances like caffeine, alcohol, and tobacco can have very negative effects on the quality of your sleep. As a depressant alcohol may make you feel tired, but it will interrupt your sleeping cycles and make for restless sleep.