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.
Century of School Sports: 'The Mitten' Becomes Sought-After Symbol of MHSAA Greatness
By
Geoff Kimmerly
MHSAA.com senior editor
June 10, 2025
The MHSAA championship trophy – often referred to as “The Mitten” – has become perhaps one of the most iconic and enduring symbols of this organization over the last 25 years, most frequently greeting visitors strolling past a school’s trophy case or serving as the centerpiece of celebration photos over the final month of every sport season.
More than 2000 MHSAA trophies are presented to teams every school year, the great majority to District, Regional and Finals champions at the high school level.
There actually have been several versions of MHSAA trophies awarded over the last century – probably more than we can tell about, since our knowledge of the first 30-40 years especially is reliant on photos of winning teams holding their awards, and trophies that have been returned to us after a school has closed or those artifacts have made their ways into yard sales or second-hand stores.
Our early trophies take on a few specific designs – there are traditional cups, later columns affixed to bases with inscriptions celebrating champions, or metal statuettes representing their respective sports. Later versions incorporated a combination of those features, for example a square or rectangular wooden plaque affixed to a base with a statuette (or two, or even three) decorating the trophy. The 1974-75 version was especially notable; celebrating the 50th year of the MHSAA, those trophies included a large county map of Michigan and the state seal.
During the mid-1980s, the MHSAA made another move to a unique design among its trophies – a circular award affixed to a base by a wooden arm at a 45-degree angle. Then came a return to a more traditional squared-off pedestal and statue before the 1989-90 move to a triangular plaque – which in theory could be hung up in a trophy case as something of a space-saver. But that idea didn’t seem to gain traction – which in part led to the creation of the inaugural version of “The Mitten” awarded today.
That first rendition made its debut during the 1992-93 school year. What started out as an artistic wooden representation of the state’s peninsulas evolved at the start of 2009-10 into the current more map-accurate version of the state’s land masses affixed to a black background. The only noticeable change since has been the addition this 100-anniversary year of a medal at the top celebrating that milestone.
How beloved has “The Mitten” become?
During the 2008-09 school year, our students let us know. With the MHSAA Trophy & Medal Committee deliberating on a possible two design – and two proposals that did not include the wooden state version in the mix – then-Executive Director Jack Roberts presented the possibilities to the MHSAA’s Student Advisory Council.
In resounding fashion, the Advisory Council said keep “The Mitten” – and it remains the symbol of achievement for thousands of MHSAA Tournament champs every school year.
Previous "Century of School Sports" Spotlights
June 3: MHSAA's Move to TV, Now Internet, 60 Years Old & Growing - Read
May 27: Upper Peninsula Helps Make Michigan's School Sports Story Unique - Read
May 20: From Nearly A to Z, Schools Repped by 221 Nicknames - Read
May 13: These Record-Setters were Nearly Impossible to Defeat - Read
May 6: 200+ Representatives Fill All-Time Council Roster - Read
April 29: MHSAA Programs Prioritize Health & Safety - Read
April 23: Patches Signify Registered Officials' Role in MHSAA Story - Read
April 16: Student Advisory Council Gives Voice to Athletes - Read
April 9: State's Storytellers Share Spring Memories - Read
April 2: Sharp Leadership Synonymous with MHSAA Success - Read
March 25: Athletic Directors Indispensable to Mission of School Sports - Read
March 18: 2025 Finals Begin Next Half-Century of Girls Hoops Championships - Read
March 11: Boys Basketball's Best 1st to Earn MHSAA Finals Titles - Read
March 5: Everything We Do Begins with Participation - Read
Feb. 25: Slogans & Logos Remain Unforgettable Parts of MHSAA History - Read
Feb. 19: MHSAA Tickets Continue to Provide Fan-Friendly Value - Read
Feb. 11: We Recognize Those Who Make Our Games Go - Read
Feb. 4: WISL Conference Continues to Inspire Aspiring Leaders - Read
Jan. 28: Michigan's National Impact Begins at NFHS' Start - Read
Jan. 21: Awards Celebrate Well-Rounded Educational Experience - Read
Jan. 14: Predecessors Laid Foundation for MHSAA's Formation - Read
Jan. 9: MHSAA Blazes Trail Into Cyberspace - Read
Dec. 31: State's Storytellers Share Winter Memories - Read
Dec. 17: MHSAA Over Time - Read
Dec. 10: On This Day, December 13, We Will Celebrate - Read
Dec. 3: MHSAA Work Guided by Representative Council - Read
Nov. 26: Finals Provide Future Pros Early Ford Field Glory - Read
Nov. 19: Connection at Heart of Coaches Advancement Program - Read
Nov. 12: Good Sports are Winners Then, Now & Always - Read
Nov. 5: MHSAA's Home Sweet Home - Read
Oct. 29: MHSAA Summits Draw Thousands to Promote Sportsmanship - Read
Oct. 23: Cross Country Finals Among MHSAA's Longest Running - Read
Oct. 15: State's Storytellers Share Fall Memories - Read
Oct. 8: Guided by 4 S's of Educational Athletics - Read
Oct. 1: Michigan Sends 10 to National Hall of Fame - Read
Sept. 25: MHSAA Record Books Filled with 1000s of Achievements - Read
Sept. 18: Why Does the MHSAA Have These Rules? - Read
Sept. 10: Special Medals, Patches to Commemorate Special Year - Read
Sept. 4: Fall to Finish with 50th Football Championships - Read
Aug. 28: Let the Celebration Begin - Read