Sitting out hurts less when you use it to see what the field looks like from above.

Being on the bench, injured or benched or waiting your turn, removes you from the action but not from the information. From the sideline you can see spacing, habits and patterns that are invisible while you are inside the play. That view is genuinely hard to get any other way, and most people spend the whole period frustrated instead. The time passes either way.

Watch one specific thing each session rather than watching generally. How the best player moves without the ball, or where the breakdowns start. Bring one observation back with you when you return.