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: 'Commit' is Verb, not Noun
January 13, 2020
By Karissa Niehoff
NFHS Executive Director
When is “commit” not a verb? According to Webster’s never – that is, unless the reference is to where the high school’s star quarterback is headed to college.
Even in game stories, the “top” players on high school teams are often referred to as a “(name of college) commit.” It seems innocent enough, but the continual focus on a player’s advancement to the next level is concerning given the current – and future – landscape of college sports.
With the NCAA’s recent decision to allow athletes to earn compensation for their name, image and likeness, high school sports governed by the NFHS and its member state associations will be the last bastion of pure amateur competition in the nation. And it must remain that way.
The focus on the individual rather than the team that often grabs the headlines in college basketball and football cannot become a part of high school sports. In college basketball, there is constant discussion about who the “one and done” players will be. At the end of the season in college football, the talk is about which juniors are turning pro and which players are sitting out bowl games to guard against injury.
Although we recognize that this decision by the NCAA was perhaps inevitable as a result of the earlier “Fair Pay to Play Act” by California Governor Gavin Newsom, we are concerned that it will further erode the concept of amateurism in the United States.
While only about one percent of high school boys basketball players and about 2.8 percent of high school 11-player football players will play at the NCAA Division I level, the perks offered to attend certain colleges will be enhanced and recruiting battles could escalate. Current issues with parents pushing their kids into specialization in the fight for scholarships could intensify as they consider the “best offer” from colleges.
This weakening of the amateur concept at the college level must not affect the team-based concept in education-based high school sports. The age-old plan of colleges relying on high schools for their players will continue; however, high school coaches and administrators must guard against an individual’s pursuit of a college scholarship overriding the team’s goals.
As the new model develops at the college level, the education-based nature of high school sports must be preserved. These programs cannot become a training ground or feeder program for college sports.
Instead, the focus should be on the millions of high school student-athletes who commit (an action verb) to being a part of a team and gain untold benefits throughout their high school days. Some of these individuals will play sports at the college level and move on to their chosen careers; others will take those values of teamwork, discipline and self-confidence from the playing field directly into their future careers.
There is nothing more sacred and fundamental to the past – and future – history of high school sports in the United States than the concept of amateurism. It is up to the NFHS and its member state associations to ensure that education remains the tenet of high school sports.
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.