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: Punish Bad Fan Behavior
October 2, 2019
By Karissa Niehoff
NFHS Executive Director
About four weeks ago, we distributed an op-ed suggesting that inappropriate behavior by parents and other adult fans at high school sporting events was causing many officials to quit before they even reached two years on the job.
Although we received mostly positive support from this article, some people thought we went too far in telling parents to “act your age” and “stay in your own lane.” On the contrary, perhaps we should have been more direct.
Last week, one of our member state associations shared a resignation letter it had received from a 20-year veteran soccer official who had taken all the abuse he could handle. A portion of that letter follows:
“Soccer parents: you are absolutely 100% the reason we have a critical refereeing shortage and games are being cancelled left and right. And you are at least a part of the reason I’m done here. The most entitled among you are the ones that scream the loudest. And every time you do this, you tell your son or daughter the following:
‘I do not believe in you, I do not believe in your team, I do not believe in your collective ability to overcome your own adversity and you absolutely will not win and cannot do this without me tilting the table in your favor.’
“On behalf of myself and so many other referees – and I say this with every ounce of my heart and soul – shut up about the referees, and let your kids rise or fall as a team, as a FAMILY. Because the vast majority of you truly have no idea what you’re talking about, and even if you have a legitimate gripe about one play or one decision, you’re not fixing anything.”
And if that wasn’t enough, last week the Eastern Panhandle Youth Football League in West Virginia released the following statement:
“Unfortunately, it has come to the point that because of the abuse, negativity and utter disrespect shown to our officials from parents, coaches and most recently from our players, the Eastern Panhandle Officials Association president stated today that the association will no longer schedule officials for our league games at any field. This means effective immediately all remaining games are cancelled.”
This statement is from a youth league, which means the coaches are likely also parents of players, and the players are sons and daughters who are emulating their parents’ behavior.
So, no, our previous message was not too direct or emphatic. The kind of boorish parental behavior that compels a 20-year soccer official to quit cannot be allowed to continue. While we would hope that parents and other fans would embrace the concepts of education-based athletics by respecting the efforts of those men and women who officiate high school sports, that unfortunately is not occurring in some cases.
As a result, schools must adopt and enforce a strict, fan behavior policy. In soccer, a player receives a “yellow card” as a first warning for unsportsmanlike conduct. If the action occurs again, the player is hit with a “red card” and is ejected from the contest. Some schools have implemented a similar penalty structure for parents and other fans – not just at soccer games but all high school events. If the inappropriate behavior and verbal abuse of officials continues after one warning, the person is removed from the venue. There must be consequences for these offenders before we lose any more officials.
Most of the 7.9 million participants in high school sports are on the fields and courts every day to have fun and compete as a team with their classmates, and the 300,000-plus officials assist in that process. Now, if parents would let the players play and the officials officiate!
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.