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: Upper Peninsula Helps Makes Michigan's School Sports Story Unique
By
Geoff Kimmerly
MHSAA.com senior editor
May 27, 2025
From the parking lot of the MHSAA office in East Lansing, it’s a shorter drive to Kentucky than to Crystal Falls Forest Park High School on the far western border of the Upper Peninsula.
That little fun fact illustrates just a bit of what makes Michigan – made up of two large peninsulas surrounded by four of the world’s largest freshwater lakes and connected by one of its longest bridges – a fascinating place to live and serve as a statewide athletic association.
It also provides a little bit of context in explaining how Upper Peninsula athletics have occupied their own unique space both literally and figuratively in that statewide landscape dating back to well before the creation of the MHSAA in December 1924.
With time and technology, the world indeed has become smaller – and Michigan with it. And over the MHSAA’s 100-year history – with help from achievements like the Mackinac Bridge – the Upper and Lower Peninsulas have come to a place of competing together in most sports, during most of the same seasons, but still with some exceptions to accommodate notable differences that remain.
Consider first these two:
• There are 53 MHSAA-member high schools in the Upper Peninsula, located across roughly 16,000 square miles of land. That’s compared to 701 Lower Peninsula member high schools spread over about 40,000 square miles.
• There is only one high school with more than 1,000 students in the Upper Peninsula – Marquette, with an enrollment of 1,021 this school year to rank as the state’s 127th-largest overall. Escanaba, Sault Ste. Marie and Kingsford are the only other high schools with at least 500 students.
With those comparisons as conversation starters, it’s easy to understand how schools above the Bridge face increased travel time, distance and expenses compared to most of their downstate friends – during both the regular season and MHSAA postseason – and not to mention frequently shorter fall and spring outdoor sport seasons because of winters that start sooner and end later.
To make competition as equitable and worthwhile as possible amid those challenges, the MHSAA has settled on a mix of statewide and U.P.-only championships – and with the Upper Peninsula taking the lead on devising its championship schedules.
This week alone will see Boys Tennis, Girls & Boys Golf and Girls & Boys Track & Field Finals competed in U.P.-only divisions. Upper Peninsula girls tennis, girls and boys cross country, and girls and boys swimming & diving programs also operate their postseason tournaments separately from the Lower Peninsula.
Among other sports, boys basketball played separate tournaments by peninsula from 1932-47, wrestling was contended in separate tournaments from 1967-87, girls volleyball was separate from its first season of 1975-76 until unifying in 1999-2000, and girls gymnastics also was separated by peninsula from 1972-73 until unification in 2003-04.
The Upper Peninsula’s voice in these matters goes back to the MHSAA’s predecessor organizations – beginning in 1904 when Ironwood’s first superintendent Luther L. Wright served on the Michigan State Teacher’s Association’s Committee on High School Athletics. Howard S. Doolittle – formerly representing Saginaw Eastern before becoming principal of Calumet High School – played a major role in bringing Upper Peninsula schools (and the then-Upper Peninsula Association) into the fold with the Lower Peninsula schools under the MHSAA’s predecessor Michigan Interscholastic Athletic Association.
With the creation of the MHSAA and its Representative Council in 1924 came an elected member representing the Upper Peninsula – Escanaba superintendent R.E. Cheney during that first school year. A second representative was added a short time later so both the largest and smallest schools from that region had a vote. Gwinn’s Leo P. McDonald (1930-52) and Escanaba’s Dan Flynn (1988-2010) are among 11 Council members who have served at least 20 years, and as recently as 2014 the Council president hailed from just south of Lake Superior’s shores as Negaunee superintendent Jim Derocher finished his final term. Kingsford’s Chris Hartman and Calumet’s Sean Jacques currently serve as the U.P. reps.
The Upper Peninsula Association ceased when the MHSAA was created, but in 1933 the Council authorized the formation of the Upper Peninsula Athletic Committee, which from the start has taken a leading role in organizing the U.P.-only championships and continues as well to serve as an advisory board providing U.P. input on statewide topics of the day. Among its most memorable actions, the U.P. Athletic Committee played a large role in Upper Peninsula schools’ return to a statewide boys basketball tournament after 15 seasons of separation.
The most recent U.P. Athletic Committee meeting occurred April 24 and included members Hartman, Jacques, Mike Berutti (West Iron County), Vince Gross (Paradise Whitefish Township), Jack Kumpula (Lake Linden-Hubbell), Sam Larson (Menominee) and Paul Jacobson (Negaunee) along with Jim Bobula (Ontonagon), Don Gustafson (St. Ignace) and Dale Hongisto (Gladstone) in advisory roles.
They recommended and/or confirmed tournament sites for this spring’s Upper Peninsula Regional and Finals championships, some 2025-26 U.P. Finals and hosts for the U.P.’s Districts, Regionals and Quarterfinals in both girls volleyball this fall and girls and boys basketball for next winter. Committee members also discussed coaches education opportunities for this fall and the possibility of further U.P. involvement in future L.P.-only tournaments, among other topics.
Previous "Century of School Sports" Spotlights
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