Henry Ford Health System
Many athletes seem to believe time spent not training is time wasted. But, on the contrary.
The time athletes spend resting and sleeping is actually just as important. Take the world’s best female skier, Mikaela Shiffrin, for example. Shiffrin reportedly not only sleeps nine hours each night, but naps at least an hour every day.
So, what does sleeping have to do with her success? When asleep, the body not only has time to recover, but the information that was taken in during the day goes from short-term memory and becomes long term.
“Being an elite athlete is a 24-hour profession, and sleep and recovery are integral to optimal performance,” says Meeta Singh, M.D., a sleep medicine specialist at Henry Ford Health System.
Here are seven tips to help your student athlete catch some Zzzs during the season:
1. Limit caffeine. Caffeine is a popular ingredient in many pre-workout drinks, and many athletes choose to use it for an energy boost. However, having caffeine late in the day may make falling asleep and staying asleep difficult. But, everyone reacts differently to caffeine, so athletes should try logging their intake to determine what time to stop consuming and how much is okay to consume.
2. Maintain a regular sleep schedule. The body has an internal clock that’s largely affected by environment. Going to bed and waking up at approximately the same time each day can add a natural rhythm to the body’s internal clock, which can cause people to feel more awake during the day and fall asleep easily at night.
3. Workout early. Often times, working out later in the day gives people a burst of energy that can keep them up late into the night. For example, exercising after 9 p.m. can boost body temperature, making sleep difficult. However, research shows morning workouts can help achieve deeper sleep, and working out in the afternoon can help reduce insomnia.
4. Unplug. Nothing can keep one up at night like a buzzing smartphone. Additionally, the blue light a phone emits may slow the production of melatonin, making sleep difficult. Advise your children to leave electronics out of reach while they’re sleeping. And as an added bonus: If their phone is their alarm, it will force them out of bed in the mornings.
5. Use essential oils. Essential oils have seen growing popularity in recent years, and this is in part because scent helps trigger memory. Oils can be diffused, rubbed on temples or drops can be spread on pillows. Popular oils for promoting sleep are lavender, valerian root and roman chamomile.
6. Focus on breathing. Focusing on breath can help steady heart rate and relax the body. A popular breathing technique is the 4-7-8 exercise, in which one inhales through the nose for four seconds, holds their breath for seven, and exhales for eight.
7. Keep it dark, cool and quiet. Having the right environment is an important part of falling asleep … and staying asleep.
Ultimately, when it comes to enhancing athletic performance, getting proper sleep, resting and recovering can be just as important as training or hitting the gym.
“Since sleep can modulate reaction time and accuracy, it’s important to ensure an athlete gets his or her Zzzs,” Dr. Singh says.
See also: Is Your Teen Sleep Deprived?
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.
This week's edition previews this season's MHSAA Boys Basketball Tournament, presents Game Balls to standouts in basketball and bowling, and reviews the weekend's Upper Peninsula Girls & Boys Swimming & Diving Finals.
"This Week in High School Sports" is powered by MI Student Aid, a division within the Department of Lifelong Education, Advancement, and Potential (MiLEAP).
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Feb. 14: Saginaw High/Arthur Hill boys basketball rivalry, Student Advisory Council - Listen
Feb. 7: MHSAA/Farm Bureau Insurance Scholar-Athlete Awards, Charles E. Forsythe Award honoree - Listen
Jan. 31: Girls sports participation, MHSAA Wrestling Tournament schedule - Listen
Jan. 24: MHSAA Women in Sports Leadership Conference, Hillman basketball's Trenton Taratuta - Listen
Jan. 10: Doug Towler's ice hockey coaching record, 2023-24 officials registration news - Listen
Jan. 3: MHSAA Girls & Boys Basketball Tournament schedules, Finals dates for all winter sports - Listen
Nov. 22: MHSAA Girls Volleyball, 8-Player Football and Lower Peninsula Girls Swimming & Diving Finals reviews - Listen
Nov. 15: Football record breakers, 2022-23 MHSAA postseason attendance - Listen
Nov. 8: MHSAA Boys Soccer, Lower Peninsula Cross Country Finals reviews - Listen
Nov. 1: MHSAA Girls Volleyball Tournament schedule, Football Playoffs first-round review - Listen
Oct. 26: Lower Peninsula Girls Golf Finals, Boys Tennis Finals review - Listen
Oct. 18: MHSAA Football Playoff selection, Bear Lake football coach Sam Mullet - Listen
Oct. 11: Upper Peninsula soccer, MHSAA sports participation excels nationally - Listen
Oct. 4: Jackson Lumen Christi's Herb Brogan, MHSAA Sportsmanship Summits - Listen
Sept. 24: All-woman football officiating crew, Powers North Central's record winning streak ends - Listen
Sept. 21: 35th MHSAA/Farm Bureau Insurance Scholar-Athlete Awards, Grass Lake QB Brayden Lape - Listen
Sept. 14: Athletic director education, MHSAA video library - Listen
Sept. 7: Adjustments to 11-player football, boys soccer Finals schedules - Listen
Aug. 31: New out-of-state opponents rules, football record book updates - Listen
Aug. 24: MHSAA.com coverage ramps up, "Made in Michigan" tells us where they are now - Listen