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: Fall Fridays for HS Football
October 28, 2019
By Karissa Niehoff
NFHS Executive Director
Some of the top football matchups featuring Ohio teams Friday, Oct. 18, were Mentor vs. Shaker Heights, Cleveland St. Ignatius vs. Cincinnati Archbishop Moeller, Cincinnati St. Xavier vs. Massillon Washington and Northwestern vs. Ohio State.
That’s correct, Northwestern University vs. Ohio State University, on Friday night. While the game was in Evanston, Illinois, and not Columbus, it was televised on the Big Ten Network. Ohio State, one of the nation’s top-ranked college teams with one of the strongest fan bases, played on Friday night in direct competition with the several hundred high school games across the state.
And that wasn’t the only college football game on Friday night. There were three other FBS (I-A) matchups, including an Atlantic Coast Conference game between Pittsburgh and Syracuse. Through the first eight weeks of the season, there have been about 25 major college football games on Friday night.
A number of high schools in Ohio moved their games earlier in the hope of finishing before the start of the Ohio State-Northwestern game. Others moved their games to Thursday or Saturday. At least one school – Ursuline Academy in greater Cincinnati – urged its fans to not watch the Ohio State game:
“Please make a statement to Ohio State by NOT watching their Friday night game this week. Friday nights are for HS football. Let’s keep it that way. Support your local team. We play Boardman, and would love to have you in our stands, but that’s not the point. Support HS football.”
High schools should not have to adjust their schedules to accommodate colleges playing on Friday nights. High school coaches, administrators and fans are opposed to colleges playing on Friday nights. The NFHS and its member state associations are opposed. Even leaders in the Ohio State administration did not initially support the idea of the Buckeyes playing on Friday night. Friday nights are for high school football and should remain that way.
Two years ago, the NFHS membership adopted the following resolution:
“Be it RESOLVED that every Friday night during the fall in America is ‘High School Football Night.’
“Be it FURTHER RESOLVED that college and professional football teams should refrain from scheduling contests on Friday nights. Such restraint would be an investment in their own future success. It would also demonstrate that high school football has value well beyond the field of play. Schools, communities and scholastic teams for girls and boys all benefit when football is strong.
“THEREFORE, the National Federation of State High School Associations urges all parties to observe the central premise of this resolution.”
In addition to the Big Ten Conference, teams in the Pac-12, Mountain West, Atlantic Coast and American conferences, as well as Conference USA, have played on Friday nights. When these current television contracts expire, it is the desire of everyone within the high school community that new deals would preserve Friday nights for high school football.
Friday nights offer communities a traditional time and place to congregate and support their students. As was the case last week in Ohio, a college game on Friday night impacts interest and attendance at high school games.
Let’s maintain Friday nights in the fall for high school football. It is a win-win for everyone.
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.