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: Security Wake-Up Call
December 4, 2019
By Karissa Niehoff
NFHS Executive Director
Given the increase in school-related shootings since the Columbine massacre 20 years ago, perhaps it is not surprising that these acts of violence are no longer confined to regular school hours.
The tragic shooting – and eventual death of an innocent 10-year-old – at a New Jersey high school football game last month made headlines across the country and was a somber reminder that events occurring after school hours are subject to the same type of senseless violence.
This was not the first shooting at a high school sporting event this year – actually it was the 23rd according to the National Center for Spectator Sport Safety and Security (NCS4) – but the death of Micah Tennant and the eventual conclusion of the game five days later at the Philadelphia Eagles’ stadium drew nationwide coverage.
Camden High School and Pleasantville High School finished the playoff game at a nearly empty Lincoln Financial Field before a few hundred family members and friends as the stadium was closed to the public. Larry White, New Jersey State Interscholastic Athletic Association executive director, said the decision to finish the game was made by both schools “to provide closure and send a powerful message that acts of violence and those who perpetrate them will not win.”
High school sporting events traditionally have been safe gathering places for fans to attend and celebrate the accomplishments of high school student-athletes – particularly the sport of football. And we must do whatever is necessary to make sure these venues remain safe and secure.
Reports have been encouraging about attendance as state football playoffs have concluded in many states. In Indiana, about 20,000 people attended the Class 5A championship at Lucas Oil Stadium in Indianapolis on the day after Thanksgiving.
We want to ensure that our stadiums remain open for everyone to attend. The fans – students, parents, other family members, friends, community residents – are what make education-based athletics different from non-school sports.
More intense security plans have been in existence at college and professional sports venues for many years; it is essential that leaders in high school sports move after-school safety and security to the top of their priority lists.
In addition to school athletic events that typically start in early evening hours, security plans also should be in place for practices inside and outside the school building.
Many resources are available for high school athletic administrators to implement an after-school safety and security program, including the free online education course on the NFHS Learning Center at www.NFHSLearn.com. “Afterschool Security” provides practical strategies for developing and implementing a school safety team and an after-school activities supervision plan.
As was the case with increased security at airports after September 11, 2001, the results of heightened safety plans for after-school activities may be an inconvenience for some individuals. However, plans must be in place to ensure that high school stadiums and arenas remain open for the almost eight million participants in high school sports, as well as the estimated 350 million fans annually.
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.