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: Planning with Patience
May 30, 2020
By Karissa Niehoff
NFHS Executive Director
For several weeks, Americans have been awaiting answers to several questions. When will restaurants restart dine-in services? When will hair salons and gyms be open? When will people be able to congregate for worship services? And, of course, when will education-based sports and performing arts programs return?
And the answer to the all-important last question is the same as the first three – it varies from state to state.
If there was ever any doubt about the popularity and interest in high school sports and performing arts – and how much these programs have been missed during the past three months – it was erased last week as the NFHS released its Guidance for Opening Up High School Athletics and Activities document.
The response was non-stop through the mainstream media as well as our social media platforms as the first nationwide discussion about the return of high school sports and other activities was in full swing.
Since that disappointing week in mid-March when it seemed like all of life came to a halt, millions of people – from high school students, coaches, parents, administrators, officials and fans – have been looking forward to the return of school-based sports and other activity programs. And the guidance document offered some hope that soon the light at the end of tunnel will not be the oncoming train we have felt for many weeks.
Now, state high school associations are developing timetables and protocols for return of activities in their states. And those guidelines will be different from state to state. This is not a one-size-fits-all plan. Depending on the specific circumstances of a state with respect to the containment of the virus, its progression through the various phases of returning to activities could be much different than another state.
As the guidance document developed by the NFHS Sports Medicine Advisory Committee noted, our hope is that students can return to school-based athletics and activities in any and all situations where it can be done smartly. When it comes to education-based sports and performing arts within our nation’s schools, nothing is more important than the health and safety of the participants AND the individuals conducting those programs.
Some individuals have expressed concern that our guidance document is too cautious, noting that some non-school youth programs have already restarted in some areas.
In one state this past week, a non-school sports program was allowed to restart because the “data shows children are less affected by the coronavirus.” While the preponderance of evidence shows that to be true, plans in education-based activities will include also protection for adults who coach, officiate and administer those events, which may be seen as a more conservative approach.
Within high school sports, the drive of coaches and dreams of parents cannot run ahead of player safety. Last week, a successful high school football coach with three previous state titles was suspended for allegedly holding practices. And there have been reports of parents considering moving to another state with fewer COVID-19 cases to enhance the chance of their son playing football and earning a college scholarship.
The NFHS, through its Sports Medicine Advisory Committee, took action in developing its Guidance for Opening Up High School Athletics and Activities document. The various state high school associations are taking action in the coming weeks in developing plans for a return to activities at the state level.
Now, we would ask parents and other fans to take action – and that action is patience. The urge to return to normal is understandable, but the path back to where we were three months ago will take time, and that “time” will not happen at the expense of the safety and well-being of everyone involved in high school sports and performing arts programs.
Dr. Karissa L. Niehoff is in her second 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.