7 Sleeping Tips for Student-Athletes
November 5, 2019
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.
NFHS Voice: Campaign Touts Benefits of High School Football
By
Karissa Niehoff
NFHS Executive Director
May 21, 2021
A full return to high school sports and performing arts programs – that’s the hope for this fall in schools across the country.
After a year of unprecedented challenges in keeping these programs going due to the pandemic, which included 11 states that conducted their primary football season this spring, there is great optimism as we look to a new school year.
Even in those states that were able to conduct activities last fall, attendance restrictions kept many fans out of stadiums and watching games online. However, with vaccine eligibility now at 12 years of age and older and with vaccinations continuing during the next three months, the likelihood of routines and traditions returning this fall grows stronger each day.
And there is no tradition more anticipated than the full-scale return of high school football. While there were 34 states there were fortunate enough to conduct football at some level last fall, the routines were anything but normal.
This fall, however, we anticipate a return to the energy and excitement of the 2019 season when 1,003,524 boys participated in 11-player football. That total marked a decline of only 2,489 from the previous year and was a good sign of a renewed confidence on the part of parents and student-athletes that concerns about the risk of injury were being addressed.
While boys participation in 11-player football has exceeded one million participants every year since 1999 and is overwhelmingly the most popular boys sport, there have been concerns about declines in past years.
Last fall, the NFHS and the National Football League announced a partnership to promote the growth, understanding and support for football at the high school level. The NFHS and NFL have been studying participation trends, developing educational tools and striving to restore confidence in students and parents that the sport is, in fact, more focused on risk minimization than ever before.
As a result, the springboard to the return of high school football next fall begins this week with the launch of the #ThisIsHSFootball campaign. Through this effort over the next few months, the NFHS will be reaching out to coaches, students, parents, officials, athletic directors and others with research information, participation trends and data on various risk mitigation efforts that, we believe, continues to make high school football safer than it has ever been.
As a part of this effort, the NFHS produced a video entitled “This is High School Football” designed to detail the benefits of participation in high school football.
As the video states, more so than at any other level of play, parents should feel good about their kids playing high school football.
>Here are some of the many educational and medical safeguards put in place the past 12 years to offer parents a comfort level about the safety standards that are a part of high school football.
► Concussion research and education. All NFHS high school playing rules require a student who is exhibiting signs of a concussion to be removed from the game and not allowed to return until the student has been cleared by a medical professional. Thanks to education and training on the part of students, coaches, trainers, parents and others, research data has shown positive trends in concussion rates. In a recent five-year period, concussion rates during practices dropped from 5.47 to 4.44 concussions per 10,000 athletic exposures.
► Concussion in Sport Course. This free online education course has been available through the NFHS Learning Center since 2010, and millions of individuals have taken the course for a deeper understanding about concussions.
► Concussion Laws. By 2014, every state had adopted state concussion laws that established mandatory protocols, and every state high school association has adopted policies that limit contact during preseason drills and in practices during the season.
► Football equipment. Manufacturers continue to produce higher quality equipment every year, and high school coaches are doing a much better job at teaching and coaching the rules of the game and making attempts to minimize risk of injury for players.
► Emergency Action Plans. Thanks to the NFHS Foundation, a copy of the “Anyone Can Save a Life” emergency action plan originally developed by the Minnesota State High School League was sent to all state high school associations and their high schools, and all schools have access to an AED to help save lives.
► Playing Rules. Risk minimization is a major focus of every NFHS sports rules committee. In football, helmet-to-helmet hits are not allowed.
High school football has been a significant part of schools, towns and communities across America for almost 100 years. The NFHS is committed to making the sport as safe as possible for the millions of kids who will play the sport in the years to come.
Dr. Karissa L. Niehoff is in her third year as executive director of the National Federation of State High School Associations (NFHS) in Indianapolis, Indiana. She is the first female to head the national leadership organization for high school athletics and performing arts activities and the sixth full-time executive director of the NFHS, which celebrated its 100th year of service during the 2018-19 school year. She previously was executive director of the Connecticut Association of Schools-Connecticut Interscholastic Athletic Conference for seven years.
